Low Carb Scalloped Kohlrabi Recipe (2024)

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Low Carb Scalloped Kohlrabi Recipe (1)

This scalloped kohlrabi recipe is rich, delicious and easy to make. It’s perfectly low carb for those following a ketogenic lifestyle.

I am always looking for delicious substitutions that I can use to make my favorite dishes lower carb. Since I began following a ketogenic lifestyle I strive to keep my personal carbohydrate intake under 20 grams per day. This has been made so much easier by finding yummy vegetables like Kohlrabi. Today I am sharing this super tasty, low carb scalloped kohlrabi recipe with you. I can’t wait for you to try it!

Be sure to check out my Keto Back to Basics Course if you would like to learn more about finding success on keto.

Low Carb Scalloped Kohlrabi Recipe (2)

Last week I taught a really fun class on keto meal preparation and planning. I demonstrated how to make this delicious Cauliflower Perogie Casserole that recieved rave reviews. One of the ladies said that the flavour reminded her of scalloped potatoes a little bit. Instantly I was inspired to get creative in the kitchen! After some trial and error this yummy kohlrabi casserole was born.

Low Carb Scalloped Kohlrabi Recipe (3)

Too busy to make this right away?! Pin it for later! Pin this post to your favorite recipe board on Pinterest and it’ll be waiting for you when you’re ready.

Ingredients needed to make this dish:

  • 500g kohlrabi, peeled and sliced
  • 1 yellow onion, sliced
  • 300g cooked ham, cubed
  • 1/2 cup butter
  • 1/2 cup almond flour
  • 3/4 cup heavy cream
  • 1 cup cheddar cheese, shredded
  • salt & pepper

Low Carb Scalloped Kohlrabi Recipe (4)

What is kohlrabi?!

Kohlrabi is a vegetable in the turnip family. It makes the perfect replacement for potatoes when following a ketogenic diet because it is low carbohydrate. In fact, it has fewer carbs than cauliflower per serving. It has a hard outer peel that must be removed before eating as the peel does not break down, even with cooking. Kohlrabi has a crisp texture similar to an apple and a very mild flavour similar to that of a turnip or radish.

How to make this scalloped kohlrabi recipe:

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  1. Peel and thinly slice the kohlrabi.

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2. Cook the kohlrabi in a large pot on the stove until el dente.

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3. Cut up the onion and ham.

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4. In a frying pan, saute onion and ham until the onion is opaque.

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5. In a medium pot melt butter, add flour and whisk together. Add cream to the pot and stir until the mixture begins to thicken. Remove from heat. Add salt and pepper to taste.

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6. Layer in a 9×12 casserole dish, onion mixture, kohlrabi, onion mixture, kohlrabi.

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7. Pour cream sauce over the filling.

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8.Top with shredded cheese. Bake in the oven at 350 for 30 minutes.

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Tips for keto cooking:

  • Find low carb substitutions for your current favorite recipes. Like cauliflower instead of perogies and radishes instead of potatoes.
  • Maintain a healthy balance of protein and fats. Sometimes its hard to get enough fat and/or protein in a ketogenic diet so be sure to include a balance of both in your dishes.
  • Plan ahead and use tools like this Meal Planning Printable to reach maximum success.
  • Find recipes that you love, like this Bacon Cheeseburger Casserole, Taco Bake and Hamburger Soup, and use them in your weekly rotation.
  • Be sure to stock the kitchen with helpful tools (aff links) like this food scale, these measuring cups and a Kitchen Aid mixer.

Low Carb Scalloped Kohlrabi Recipe (14)

I love that simply substituting kohlrabi for potatoes makes this recipe perfect for those who may be following a ketogenic lifestyle. Kohlrabi has such a mild flavour that this is a dish that the whole family can easily fall in love with.

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Kitchen essentials for making scalloped kohlrabi:

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This casserole can easily become a one pot style meal. The addition of ham to this dish gives it a lovely pop of flavour, texture and protein.

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Why not serve this at your next big family meal and see what everyone thinks? I guarantee that they are sure to find this scalloped kohlrabi recipe absolutely delicious!

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Low Carb Scalloped Kohlrabi Recipe (19)

Yield: 6 servings

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

This scalloped kohlrabi recipe is rich, delicious and easy to make. It's perfectly low carb for those following a ketogenic lifestyle.

Ingredients

  • 500g kohlrabi, peeled and sliced
  • 1 yellow onion, sliced
  • 300g cooked ham, cubed
  • 1/2 cup butter
  • 1/2 cup almond flour
  • 3/4 cup heavy cream
  • 1 cup cheddar cheese, shredded
  • salt & pepper

Instructions

  1. Cook the kohlrabi in a large pot on the stove until el dente.
  2. In a frying pan, saute onion and ham until the onion is opaque.
  3. In a medium pot melt butter, add flour and whisk together.
  4. Add cream to the pot and stir until the mixture begins to thicken. Remove from heat. Add salt and pepper to taste.
  5. Layer in a 9x12 casserole dish, onion mixture, kohlrabi, onion mixture, kohlrabi.
  6. Pour cream sauce over the filling. Top with shredded cheese.
  7. Bake in the oven at 350 for 30 minutes.

Did you make this recipe?

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If you love this easy scalloped kohlrabi recipe, please give it a five star review and help me share on facebook and pinterest!

Low Carb Scalloped Kohlrabi Recipe (20)

Low Carb Scalloped Kohlrabi Recipe (21)

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Low Carb Scalloped Kohlrabi Recipe (22)

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Hello, I’m Heather!

I'm an active mom of twin boys who is always looking for opportunities to inspire creativity through fun crafts, do-it-yourself projects and delicious recipes. This blog has been an integral part of supporting my little family and I am so grateful to have you become a part of our journey! Let's create together... Read more...

Low Carb Scalloped Kohlrabi Recipe (2024)

FAQs

Is kohlrabi low in carbs? ›

Kohlrabi is a nutritional powerhouse, offering a diverse profile of micronutrients and macronutrients as displayed in a 100g report. One significant aspect of Kohlrabi is its low net carb content of 2.6g, promising to the Keto dieters.

Do you peel kohlrabi before cooking? ›

Whether you're cooking kohlrabi or serving it raw, you will need to completely peel and discard the thick, tough outer layer (you may need a sharp knife for this; the skin is quite tough and indigestible). Cut the kohlrabi. To enjoy the crunch of raw kohlrabi, you'll want to cut it into delicate pieces.

Is kohlrabi better raw or cooked? ›

Kohlrabi tastes similar to a broccoli stalk, but a bit more tender and sweet. Don't forget to remove the tough outer peel, then use the bulb either raw or cooked. It can be prepared much like a broccoli stalk, too—if raw, shred it and use it in slaw or thinly slice and use in a salad.

How do you thinly slice kohlrabi? ›

Process on a mandoline: If you want thinner slices for salads, the best tool is a mandoline as shown here. Position a kohlrabi quarter on a mandoline, and use a finger guard to hold it in place as you slice.

Does kohlrabi spike blood sugar? ›

The water-soluble fiber in Kohlrabi helps reduce blood glucose (blood sugar) and cholesterol levels. Lower cholesterol levels are associated with a decreased risk of heart disease and stroke. The fiber in kohlrabi also fuels Bifidobacteria and Lactobacilli.

What are the disadvantages of kohlrabi? ›

Side Effects of Kohlrabi:
  • Reduction in white blood cells.
  • Interference with liver function.
  • It may affect thyroid function.
Sep 21, 2023

What is the best way to eat kohlrabi? ›

It may not look like the most delectable or visually stunning vegetable, but kohlrabi is nutrient-dense, subtly tasty, and worth adding to stews, curries, soups, pickles, and salads. Oh, and you can even eat it on its own — take a smaller springtime kohlrabi, peel back the leaves, and just bite it like an apple.

Why is my kohlrabi bitter? ›

The best quality kohlrabi—sweet, crisp, juicy—results from fast growth without heat or moisture stress. If the plants are overheated or struggling to take up water, they will produce chemicals that have strong, bitter flavors.

What does kohlrabi taste like cooked? ›

Here's what you can do with kohlrabi

Food Network says once the bitter, outer layers are peeled away, kohlrabi tastes mildly of other vegetables in the family, and with a slightly spicy note like you might find in radishes or turnips. The leaves can also be enjoyed, prepared as you would do for Swiss chard or kale.

Is kohlrabi good for you to Lose Weight? ›

Kohlrabi is taken by mouth as an antioxidant and for cancer, heart disease, constipation, diabetes, gout, hemorrhoids, hot flashes, high cholesterol, liver disease, menstrual symptoms, a pain disorder called sciatica, scurvy, weight loss, and wound healing.

Is kohlrabi inflammatory? ›

In fact, kohlrabi has been deemed an anti-diabetic agent12 due to its antioxidant and anti-inflammatory potential. Meanwhile, the vitamin B6 found in kohlrabi plays a supporting role in more than 100 enzymatic reactions13 in the body, including those that help to metabolize carbs, fats, and protein.

Is kohlrabi better for you than potatoes? ›

For starters, it's crazy-low in carbs and calories. A cup of cubed or sliced kohlrabi has just 36 calories and 8 grams of carbs - about one-third of the carbs and calories found in potatoes.

Can you freeze kohlrabi? ›

Leave whole or dice in 1/2 inch cubes. Water blanch whole 3 minutes and cubes 1 minute. Cool promptly, drain and package, leaving 1/2-inch headspace. Seal and freeze.

What do we call kohlrabi in English? ›

Kohlrabi, also known as German turnip, is a cruciferous vegetable. Despite its secondary name, kohlrabi is not a root vegetable and does not belong to the turnip family. Instead, it belongs to the Brassica, or mustard family and is related to cabbage, broccoli, and cauliflower ( 1 ).

Does kohlrabi get soft when cooked? ›

The canonical application for kohlrabi that I'm familiar with is soup, for which you shred the vegetable (or if you're feeling fancy, julienne it). Naturally, the smaller pieces then get pretty soft when cooked.

What is the lowest carb root vegetable? ›

Radishes

For a root vegetable, it is low in carb (with a net carb of just 2 grams, one of the lowest carb indeed) and calories, its fiber and vitamin C content is quite impressive. The best way to enjoy radishes is to eat raw – simply slice or dice. One cup of radishes provides: Calories: 18.

Is kohlrabi OK on keto? ›

Answer: At only 3.5 g of net carbs per serving, kohlrabi is an excellent, keto friendly vegetable option. The kohlrabi is an odd looking vegetable. Sometimes called a German turnip, it features a large green bulb, with leaves on top, and you can eat the entire vegetable either raw or cooked.

What is the lowest carb vegetable to eat? ›

Our top 20 best low-carb vegetables
  • Watercress – 0.1g. ...
  • Rocket – 0.1g. ...
  • Button mushrooms – 0.3g. ...
  • Curly kale – 1.4g. ...
  • Lettuce – 1.4g. ...
  • Celery – 1.4g. ...
  • Radish – 1.4g. ...
  • Spinach – 1.6g.
Jun 24, 2020

Is kohlrabi high in carbs? ›

For starters, it's crazy-low in carbs and calories. A cup of cubed or sliced kohlrabi has just 36 calories and 8 grams of carbs - about one-third of the carbs and calories found in potatoes.

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