March 28, 2020
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  • 2:53 pm Why You Should Try “Cook Once Eat Twice” Meal Prep | What We Ate Over a Weekend (Healthy Recipes)
Keto Casserole Recipes! Easy Freezer Meal Prep!

(upbeat music) – Hey, munchies, welcome everyone, whether you’re new or have been around. Either way I am stoked you are here. I have had tons of requests
for freezer meal prep ideas and I know so many of
you are on the keto train which is awesome so I have
got three casserole ideas that can all be prepared and then frozen so you can keep them on hand
to bake fresh on busy nights. Or you can actually bake
them and then freeze them. Whatever works for you. It’s easier than you think and you’re gonna save a
lot of time and money. I’ve got a keto shepherd’s
pie, a taco casserole and a breakfast for dinner
casserole coming your way. This video was made
possible by ButcherBox. I got all of the meat I’m using
in these recipes from them. I can’t believe it’s
taken me this long to try, but I am not looking back. It’s an amazing company
that has grown like crazy with a great story. They send high quality meat
directly to your doorstep. You really won’t find the same quality at this price anywhere and I know most of you doing keto really value the quality of your food so I thought this would
be the perfect time to tell you about it. I will get into it a
little bit more later, but I do have a special
deal for you today. If you use my link in the description, you get ground beef for life. Say what? Seriously, they only run
this deal once a year and I’m lucky enough to offer it to you. That is two pounds of ground beef for free in every box for the lifetime
of your subscription, plus you’ll get 20 bucks
off your first order. It’s only available for a limited time so get over there now
if you want the deal. You will also get free
shipping and get this, there is no commitment
to purchase monthly. Okay, let’s start with
my keto shepherd’s pie. You are not gonna
believe how easy this is. (upbeat music) For the meat mixture I start by adding a bit of oil and onion to a saucepan and cooking until tender. Add garlic and celery next. Celery is a great keto option
because it’s lower in carbs. Let that cook another couple of minutes so the celery starts to soften
and then in goes the beef. I got the ground beef
for life deal by the way and I am using it here. It’s nice to cook with free meat. Once that’s cooked through
and no longer pink, I stir in some fire
roasted tomatoes for flavor and zucchini. A lot of people don’t
realize that tomatoes actually have less carbs per gram than broccoli or brussel sprouts so don’t feel like you
have to avoid them on keto. Let the veggies soften and season the entire mixture
to taste with salt and pepper. Then I add a little broth and fresh thyme and just simmer it for five
minutes or so to integrate. That is the bottom layer of the casserole. But what’s the top? Usually it’s potatoes. We are making a cauliflower mash that fools the eye and the taste buds. I add cauliflower to boiling water and cook until fork tender. Drain for five minutes or so and then add to a food
processor with milk of choice. Plant-based, heavy cream
or regular will work. Butter which is optional, but a great keto-friendly addition. A little garlic, rosemary, thyme or both and salt and pepper. Blend. You could add sour cream to this. I wanted to have one recipe that could be done easily without dairy, but sour cream in mashed potatoes is always a good choice
if it’s on your menu. Blend that until smooth. I usually prefer chunky mashed potatoes, but for shepherd’s pie
we really want it smooth on top of that casserole. Pour that on top in the
center over the meat mixture so it’s easy to smooth
out and cover the surface. It’s ready to bake. If you want to freeze
it, you can wrap that up. Plastic wrap or foil work
as well as beeswax wraps which I discussed in last week’s
plastic alternatives video. You can also often get a freezer safe lid for your casserole. When you’re ready to bake, thaw it out in the fridge the night before and then just cook as you would normally. Feel free to broil at the end to get the top a little bit brown. Oh, man, this actually tastes
legit like shepherd’s pie. You would not know that mash had no potatoes in it just by tasting. It tastes comforting and sort of indulgent like it shouldn’t be as healthy as it is. Would you believe there’s only five grams of net carbs per serving? This is one of my
favorite weeknight meals. So good and so satisfying. What really steals the show
is the quality of this meat. The beef is so good. It tastes great and my mind is at ease knowing that there’s no
antibiotics or hormones. It’s humanely raised, 100%
grass fed and finished and certified pasture raised. Remember if you’re doing
keto, you’re not eating grains so it’s important to also be eating meat that hasn’t eaten grains. Grass fed is so, so
important for our health and that’s really the case
whether you’re doing keto or not. Next I have got a keto taco casserole. This one uses the
ButcherBox chicken thighs which are free range
and certified organic. In case you’re wondering
I got the custom box so I could pick the exact cuts I wanted, but you can also do a
hand-selected mix box which contains an assortment. My favorite method for shredding chicken is adding the thighs to a saucepan or you could use breasts, but fat is going to
offer more tender flavor and it’s keto so fat is
definitely preferred. Along with an onion, some
crushed garlic, a bay leaf and a generous pinch of salt and pepper. Cover with water and turn
it to high heat and boil. Turn it down once it boils, but keep it warm enough to
keep the water simmering gently until the chicken is super
tender around 30 minutes. Then you can transfer to a cutting board and shred apart easily. (upbeat music) For the casserole I add
oil and onion to a pan and cook for a few minutes. Then I add canned diced tomatoes, some diced green chiles
and that shredded chicken which of course you can shred
with any method you prefer. With a little taco seasoning. Go for a homemade so that
you know what’s in it. Heat it through and then set it aside. The other component is our veggies. Heat some oil with onion and this time add some green bell pepper. Green bell pepper is lower
in carbs than other colors so it’s a better choice for keto. After a couple of minutes, add cauliflower rice and a
little bit of taco seasoning to this mixture as well. Once it’s tender, remove, but it’s gonna cook more
in the oven, remember, so it’s okay if it’s not
fully softened at this stage. Now we can layer our casserole. In terms of freezing, if you don’t have a ton of
casserole dishes to spare and leave in your freezer for
weeks or months, try this. You can cover the dish in foil with enough to cover over the top and fill the casserole in that way. (upbeat music) I add the cauliflower/pepper
mix at the bottom, followed by some black
olives, that chicken mixture and a nice helping of cheese on top. It’s ready to bake now,
but if you wanna freeze, just fold over the foil, pop
it in the freezer overnight and when it’s a frozen block you can remove the foil
chunk from the casserole dish and return the foil to the
freezer with your casserole in it so then you still have your dish to use. When you’re ready to cook it, put the foil chunk back
in the casserole dish and thaw overnight and then continue with the baking process. It is that easy. You can totally do this trick for the first recipe I shared too. There is so much taco flavor. I know we use a lot of canned items which keep this affordable and easy, but it actually tastes so fresh. The chicken is so tender and part of that is because we cooked it on the bone. It’s a taco in casserole
form and it’s low carb, only six grams of net carbs per serving. You could also use ground
beef or any other ground meat or protein in place of
chicken in this dish. It is super easy to modify. I have to say it makes
me feel good to know that I can trust ButcherBox
to do the homework for me in terms of making sure the
small farms they work with are meeting their high quality standards. It takes so much of the stress away, not only from choosing, but also delivering it to my house. Okay, the last meal of the day is the breakfast for dinner casserole. I’m using the ButcherBox
breakfast sausage and bacon. I love this breakfast sausage. It is one of the best I found honestly, but I especially love it
because it has no added sugar and that is hard to find. All of the ButcherBox
products, even the bacon, are Whole30 approved. They have no added sugar, no
nitrates, nitrites, hormones. It is the good stuff, seriously. I start by cooking up
that sausage in a pan. Then I can remove it and
add chopped bacon to cook, but feel free to keep
it slightly undercooked since it is getting
cooked again in the oven. Remove the bacon from the pan, but leave enough of the fat
to cover the bottom of the pan because it is going to give
so much flavor to the veggies. I add onion and mushrooms
and saute for a minute, followed by some chopped asparagus and cook for around five
minutes until tender, but the asparagus is still a tad crisp. Add back the sausage and bacon and it gets dumped into a casserole dish. With sausage and bacon we need eggs. I whisk some together with milk. Nut milk, regular or
heavy cream are all fine. Whatever is on your keto menu is great. Along with salt and pepper. And that gets poured over
the entire casserole. I would not recommend the
foil trick for this one because those eggs are likely
to seep through the foil if you use multiple pieces and that would be nasty to deal with. Sausage, bacon, egg. All that’s missing is cheese. On top it goes and it’s
ready for baking or freezing. Sure, this is delicious for breakfast, but why not dinner? It is so tasty and it’s
great any time of day. Savory, satisfying and great textures. I love it topped with
a little hot sauce too. All ButcherBox pork is heritage breed pork that is raised with
traditional and sustainable farming methods that
I can feel good about. This baby only has three grams
of net carbs per serving. I have to encourage you to go
use the link in my description and sign up before it is too late to get the ground beef for life deal. Remember, there is no
commitment to purchase monthly and you’ll get free shipping
and $20 off your first box. It’s seriously the best deal
they offer all year long and I am stoked that I
was able to partake now. This is a limited deal, only
for the first 100 purchases. You must click the link and put your email in
to get the deal applied. It’s open to the contiguous 48 states for a very limited time. I appreciate you being here. I appreciate ButcherBox for supporting me and making this video possible. I hope you let me know if you try out these casserole dishes. Feel free to get creative
and make them your own. They are all very forgiving. I will be back next week
with a brand new episode and remember, it’s all a
matter of mind over munch.

Randall Smitham



  1. Mind Over Munch Posted on September 26, 2019 at 3:30 pm

    Which casserole is most up your alley!? Don’t forget to try out Butcher Box and get ground beef for LIFE! There’s no commitment to purchase monthly!

  2. jennfurr Posted on September 26, 2019 at 3:31 pm

    Thank you!! Your videos are so helpful. My kids love them all

  3. yalliunicon kitty pop Posted on September 26, 2019 at 3:34 pm


  4. Byron Chandler Posted on September 26, 2019 at 3:34 pm

    Hi, Alyssia. What a beautiful casserole, my dear friend. What's your best tip for making rice krispy treats? Take care of yourself, cutie pie. <3

  5. Willow's Sacrifice Posted on September 26, 2019 at 3:34 pm

    LOVE IT! Would you be able to make keto dorm room recipes?

  6. Willow's Sacrifice Posted on September 26, 2019 at 3:34 pm

    Also love the hair

  7. Rainbøwpøwer ¿ Posted on September 26, 2019 at 3:35 pm

    Hi ım from turkey
    Tsıh is my youtube channlel?

  8. liv xo Posted on September 26, 2019 at 3:36 pm

    I just found your channel and subscribed!! Ps I just started my own channel so if you subscribe that would be great 🙂

  9. Wedart Studio Posted on September 26, 2019 at 3:38 pm

    Very, very nice video! Thank you for your recipes! 😊👍😊

  10. Dainty Delights Posted on September 26, 2019 at 3:52 pm

    You're awesome❤️

  11. wkdravenna Posted on September 26, 2019 at 3:52 pm

    That's really cool

  12. esperanza Alcala Posted on September 26, 2019 at 3:57 pm

    A love everything except for the aluminum foil, not very healthy to cook food in it. Toxic if ingesting it along with your food!!

  13. James Cameron-Clarke Posted on September 26, 2019 at 3:58 pm

    Going to have to try some of these! Would it be OK to portion these out into foil containers for individual meals? I need to hit up IKEA for some more glass ovenware…

  14. sassa1971 Posted on September 26, 2019 at 4:00 pm

    Amazing 😉 recipes

  15. Chocobo0Scribe Posted on September 26, 2019 at 4:10 pm

    5:08 ooooh! Be sure to save that soup for another meal!

  16. Luxmi Sivasakthy Posted on September 26, 2019 at 4:12 pm

    These looks so great love these recipes ❤️

  17. Hartsikasvo Posted on September 26, 2019 at 4:16 pm

    Ok, confused here, if keto means to avoid carbs, so grains, why does it mater if the cow eats grains?

    So like chicken is often fed with fishmeal, but i have never heard that anyone with a fish allergy would have gotten allergic reactions from fish fed chicken.

    If its like a “grain is murder” sortof deal, where you believe the wheat industry is the worst, then fine, you’d be wrong but i understand your point.
    If its a “grain is bad for cows” thing, i’d question your logic as a lot of cows survive on grain pretty well, so its not like feeding a lion tofu. Again, i’d understand that point.

    So why specifically is grain fed cow bad for you when you’re on a keto diet?

  18. masterfy24 Posted on September 26, 2019 at 4:26 pm

    Your red hair looks pretty cool tbh 😁

  19. Sodanova Posted on September 26, 2019 at 4:32 pm

    Anything with mushrooms and asparagus is going to be my favorite! Thank you so much for the video I just stared Keto to he with my pcos an weight.

  20. Whitney Sanders Posted on September 26, 2019 at 4:47 pm

    Anything in the works for friday night supper club

  21. Haydee Garcia Posted on September 26, 2019 at 4:55 pm

    Hi Alyssia, I love your hair 😻. What kind of butter or cheese can I use if my family is lactose intolerant? Or what can I replaced those ingredients with? Thanks, Haydee

  22. Sofia Leskinen Posted on September 26, 2019 at 4:57 pm

    Hellooooooo that hair! It’s gorgeous, I love it! ❤️

  23. Maddy Jones Posted on September 26, 2019 at 5:04 pm

    I love your videos and will be making these for my dad in single servings he will LOVE them. But as a British person I have to tell you, the first dish is a cottage pie (minced beef) not Shepards pie (that is minced lamb) 😂. Love you xxx

  24. Kristin Rose Posted on September 26, 2019 at 5:10 pm

    Just started a carb- free diet recommended by my doctor, and casseroles are my jam. This could not have come at a better time! Thank you!

  25. Candice Cruise Posted on September 26, 2019 at 5:18 pm

    Wow!! That's so smart with the foil 😍 thank you!

  26. Chinchilla Divine Posted on September 26, 2019 at 5:22 pm

    Oh, Miss Mama Munch— The FLAIR with the HAIR!! Yes ma’am!! That color looks just as zesty and delicious as these dishes! Absolutely FABULOUS!

  27. Katy Lyons Posted on September 26, 2019 at 5:29 pm

    I've had Butcher Box for a couple months now and I love it!!!! I highly recommend it.

  28. mizzpeller gingersnaps Posted on September 26, 2019 at 5:36 pm

    you are so cute and clever. Thanks

  29. Millenia Mathurin Posted on September 26, 2019 at 5:37 pm

    I've been wanting to start keto but with living in the Caribbean we don't get things as cheap and consistent as u do in the USA

  30. Megan Mellott Posted on September 26, 2019 at 5:39 pm

    they all look amazing. And you dyed your hair? I love it!

  31. Chiara Carissimi Posted on September 26, 2019 at 6:03 pm

    The fact that in keto you have to avoid certain vegetables shows how absurd it is.

  32. Cheri Finkbiner Posted on September 26, 2019 at 6:18 pm


  33. Cheri Finkbiner Posted on September 26, 2019 at 6:23 pm

    Wow wow wow, Can't wait to make the shepards pie. That's going to be on my plate tomorrow.

  34. Mrs. G. Posted on September 26, 2019 at 6:25 pm

    Awesome timing! I'm having a baby in 7 weeks and planning in doing some keto freezer meals for after baby comes.

  35. Shristi Gupta Posted on September 26, 2019 at 6:31 pm

    I just ordered from butcher box, looks promising. Thanks so much for free code that is going be a lot of free ground beef. 🍔🌮🌯

  36. Veronica Rod Posted on September 26, 2019 at 6:53 pm

    Amazinnnnnnnnnnnnngg !! Recipe #1 on my food list. That mash potato substitute looks delicious

  37. Nell Covington Posted on September 26, 2019 at 6:56 pm

    Always love your videos. Just signed up for Butcher Box. Look forward to giving it a try.

  38. Stephan Blake Posted on September 26, 2019 at 7:20 pm

    I wanna be like MOM when I grow up

  39. David Alcaraz Posted on September 26, 2019 at 7:25 pm

    Hey Red! great Ideas , Thanks!

  40. Kimberly Newsom Posted on September 26, 2019 at 7:53 pm

    1, Your hair looks AWESOME!!! Love it!! 2. Thank you for the link for Butcher Box – I definitely signed up today to give it a try. 3. That tip about the casserole dish/foil is genius!!! Thank you again!

  41. Kaci Hampton Posted on September 26, 2019 at 8:02 pm

    We've been using butcherbox for about 9 months now, everything we have ordered has been delicious. The more deals you add on during your subscription the better the pricing becomes. We are a big fan of their salmon as well!

  42. CherishMyDaughter Posted on September 26, 2019 at 8:19 pm

    The free ground beef for life got me. Staple in my house. I've been wanting to try Butcher box for a long time.

  43. Mechelle Crosby Posted on September 26, 2019 at 8:53 pm

    Great hair!

  44. Morgan Hough Posted on September 26, 2019 at 9:03 pm

    I've thought about trying butcherbox for a while, but that $20 off and free ground beef for as long as want to stay subscribed – that tipped me over the edge! (Also the fact that the bacon doesn't have any added sugar is a HUGE plus in my book!!!)
    I can't wait to try that breakfast casserole with my sausage and bacon!

  45. Lisa Henderson Posted on September 26, 2019 at 9:12 pm

    Cauliflower does not fool the tastebuds. The shepherd's pie base would be great – maybe over zucchini noodles?

  46. Alexandra Utschig Posted on September 26, 2019 at 10:08 pm

    Love Butcher Box, have had a subscription for about 2 years or so. Amazing quality and have learned about so many different cuts of meat.

  47. Amy Evans Posted on September 26, 2019 at 10:28 pm

    love love love your recipes…but I'm putting my hand up and admitting to an OCD moment, the first recipe is technically a cottage pie as a shepherd's pie is lamb based as the name suggests….I'm now going to go and hang a sign around my neck saying this woman is overly pedantic over cooking terms and limit my caffeine intake 😳🙊😂

  48. Allie Lambert Posted on September 26, 2019 at 11:05 pm

    Wow I love these recipes. Plus I love your hair!

  49. Shelly M Posted on September 26, 2019 at 11:20 pm

    Baking in aluminum foil??😬😷😩

  50. SVR Reservations Posted on September 27, 2019 at 12:17 am

    Butcher box is terrific. My husband & I have been ordering from them for over a year now.

  51. FitAngie Posted on September 27, 2019 at 12:46 am

    Yay I love this, my sister is going to love you 😍😂

  52. FitAngie Posted on September 27, 2019 at 12:47 am

    Yay I love this, my sister is going to love you 😍😂

  53. Private Private Posted on September 27, 2019 at 1:32 am

    I love the cauliflower potato! I would be willing to try this with soy crumbles!

  54. Royal princess Agnes Posted on September 27, 2019 at 1:40 am

    If can explain a little slower, you talk too fast. I like the first recipe. Will sweet potato work for it?

  55. Marie-eve Bujold Posted on September 27, 2019 at 3:02 am

    Great hair 😊

  56. Brandon Miller Posted on September 27, 2019 at 3:26 am

    Will you please focus some videos on whole-food, plant-based vegan options? Thank you for your consideration.

  57. Rade Posted on September 27, 2019 at 4:15 am

    /stares at offer from Australia

  58. The Wanderer Posted on September 27, 2019 at 4:36 am

    Shepard pie should always have melted cheese on top

  59. Anajenisia Tarvin Posted on September 27, 2019 at 5:36 am

    Next week, vegetarian meal prep?🤷🏾‍♀️

  60. Kit DuBhran Posted on September 27, 2019 at 7:05 am

    Zucchini lasagna:

    Massive zucchini sliced to about 1/4 inch thick. Layer on bottom of casserole dish, followed by sauce of choice (I went with an Alfredo base). Sprinkle on spices, add shredded chicken. Repeat until satisfied with height of lasagna. Top with as much cheese as your heart desires. Bake @ 375 for 45 minutes/until zucchini is fork tender and skin cuts easily with a fork.

    Cut and serve.

    We were given a pair of massive zucchini and are still trying to use them up, but this was an amazing use of most of one. Next up zucchini boat. 😊

  61. Suz And The Crew Posted on September 27, 2019 at 4:01 pm

    Love the tip about the tomatoes! Everything looks so delicious! Have been wanting to try ButcherBox! 💜

  62. milkieheaven Posted on September 27, 2019 at 4:59 pm

    Yes! This is EXACTLY what I’ve been looking for, So thankful!

  63. Elaine Wilson Posted on September 27, 2019 at 8:11 pm

    Great recipes! Thank you so much! Love your keto recipes!

  64. Elaine Wilson Posted on September 27, 2019 at 8:46 pm

    I just joined and ordered from Butcher Box using your link. Thank you! Willing to try and hope the meats are delicious.

  65. EIsærn Posted on September 27, 2019 at 9:16 pm

    I wish I could use butcherbox. 🙁

  66. jamie r Posted on September 28, 2019 at 6:09 am

    Shepherds pie is done with lamb mince not beef

  67. Sydney Nicole Posted on September 28, 2019 at 2:22 pm

    I love that top! Such a pretty color. Where is it from?

  68. Isabella VanderHeijden Posted on September 28, 2019 at 4:46 pm

    Thank you so much for this it was actually perfect haha my family and I have just decided to go keto but since we have such a big family of 6 it's hard to meal prep but I loved this it made the egg casserole and we had it today for breakfast it was soooo yummy ! tysm for these recipes !❤😘😊

  69. Alejandro DiMarco Posted on September 28, 2019 at 11:04 pm

    I loved the video and your channel is awesome and I just want to say you are super amazing

  70. cyoohoos Posted on September 29, 2019 at 6:50 pm

    Free meat…. hmmmm

  71. debb63 Posted on September 30, 2019 at 1:21 am

    Nice COTTAGE pie recipe LOL.

  72. Amanda Harrison Posted on October 1, 2019 at 1:26 am

    New butcher box subscriber here! 💜🤗

  73. misskellie2 Posted on October 1, 2019 at 3:40 am

    Please share how you do your yin yang salt and pepper! Loved the video! 🙂

  74. Sami's Sweet Life Posted on October 1, 2019 at 7:17 pm

    OK ok you finally convinced me to give them a try. It can be tricky to find nitrate free meats (migraine sufferer here). I can't wait to get my box! Also, all three of these look fantastic and we aren't keto. I really want that shepherd's pie.

  75. Diána Németh Posted on October 1, 2019 at 8:05 pm

    Sry for the off topic. I don't know if it's a new thing or not. But your hair looks awesome ! 😅🙂

  76. Citlali Illescas Posted on October 2, 2019 at 1:49 am

    How do we know how much to add of everything? I don’t see it in the description box or the links provided. Example, how much butter is added to the mash? How much celery is used ?

  77. DebbieTDP Posted on October 2, 2019 at 12:12 pm

    Suggestions of veggies that everybody else is recommending to avoid, or use sparingly, is confusing… 🤔🤨

  78. Diana Davis Posted on October 2, 2019 at 11:04 pm

    Just FYI to everyone thinking about doing Butcher box, I did it. I opened my box today and it had no ice and it wasn’t packaged well. Guess what my meat was defrosted. I have never had problems ever with other food boxes having the food defrosted. Customer service stated the box was designed to let dry ice evaporate. So upset. I’ve been wanting to try this for long time so of course I used Alyssia link because I want to support her! Love this channel! But for me it was complete disappointment because meat was defrosted. Not to mention they do not ship correctly. I tracked the package it was to arrived at a Fedex 1hr from my town. My town has a fedex which they had to by pass my town to another town 45min to just transport it back to my town. Ridiculous. That was probably some of reason it defrosted. I would not recommend or try this product personally. Just wanted to let other people know that you are taking a 50/50 chance of getting defrosted meat. Hope everyone else’s was way better.

  79. Kiersten Castleberry Posted on October 3, 2019 at 1:09 am

    My mom lost weight really fast using some Keto diet she randomly stumbled upon. I think this is the right link if you're curious because it freakin' worked somehow lol @t
    Just thought some other people may like it

  80. Gina Anderson Posted on October 4, 2019 at 1:09 am

    What! the cauliflower mash on the shepherds pie truly looks like potatoes…. Yum!!