Low Carb Sausage, Mushroom and Chicken Casserole
A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin.
Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body.
Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.
Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits
Low Carb Sausage, Mushroom and Chicken Casserole
Low Carb Sausage, Mushroom and Chicken Casserole – is So delicious and full of flavor! Make this one and I bet you will make it over and over again.Low Carb Sausage, Mushroom and Chicken Casserole was probably one of the first low carb meals that I tried when I decided to cut my carbs from my diet. I knew if I was cutting carbs I also had to keep the family happy with good tasting food. I sure wasn’t going to cook separate meals. One for me and one for everyone else. Well this meal was a big hit with everyone so yeah! A winner I can make again.
Low Carb Sausage, Mushroom and Chicken Casserole – This hearty and delicious dish tastes similar to chicken and dressing. I am sure that this would be terrific with turkey also.
Leftovers make a great lunch or even breakfast. This also freezes very well. I have taken this to pot luck dinners and everyone has loved it.
Low Carb Sausage, Mushroom and Chicken Casserole
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins
Low Carb Sausage, Mushroom and Chicken Casserole is So delicious and full of flavor! Make this one and I bet you will make it over and over again.
Course: Casserole
Servings: 6 -8 servings
Ingredients
3 -4 cups diced or shredded cooked chicken
1 lb pork sausage
2 stalk celery chopped fine
1 tablespoon dried onion chopped
1 lb mushrooms sliced
8 ounces cream cheese softened
16 ounces cauliflower cooked well and drained
8 ounces cheddar or montery jack cheese shredded
salt to taste
1 ⁄2 teaspoon pepper
paprika for top optional
Instructions
- Brown the sausage with the celery, onion and mushrooms.
- Stir the softened cream cheese into the sausage mixture until well blended.
- Coarsely chop the cooked cauliflower.
- Mix all ingredients and spread in a greased 9″x13″ baking dish.
- If desired, dust the top with paprika.
- Bake, covered with foil, at 350º for about 30 minutes.
- Uncover and bake until hot and bubbly and top is lightly browned, about 10 to 15 minutes.
Benefits of a Ketogenic Diet
There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet. Below, you’ll find a short list of the benefits you can receive from a ketogenic diet.
Weight Loss. The ketogenic diet essentially uses your body fat as an energy source – so there are obvious weight loss benefits. On keto, your insulin (the fat storing hormone) levels drop greatly which turns your body into a fat burning machine. Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets; even in the long term.
Control Blood Sugar. Keto naturally lowers blood sugar levels due to the type of foods you eat. Studies even show that the ketogenic diet is a more effective way to manage and prevent diabetes compared to low-calorie diets.
Mental Focus. Many people use the ketogenic diet specifically for the increased mental performance. Ketones are a great source of fuel for the brain. When you lower carb intake, you avoid big spikes in blood sugar. Together, this can result in improved focus and concentration. Studies show that an increased intake of fatty acids can have impacting benefits to our brain’s function.
Increased Energy & Normalized Hunger. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel. On top of that, fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.
Cholesterol & Blood Pressure. A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets.
Insulin Resistance. Insulin resistance can lead to type II diabetes if left unmanaged. An abundant amount of research shows that a low carb, ketogenic diet can help people lower their insulin levels to healthy ranges.
Acne. It’s common to experience improvements in your skin when you switch to a ketogenic diet. Here’s one study that shows drops in lesions and skin inflammation when switching to a low-carb diet. Another study that shows a probable connection between high-carb eating and increased acne, so it’s likely that keto can help.