1 day ago
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There is a specific kind of hunger that sets in after a long day on the fells. It isn’t just an empty stomach; it’s a bone-deep tiredness that demands something more than fuel—it demands warmth.
We’ve all been there. You’ve just come off the trail, the boots are muddy in the hallway, and the wind is still singing in your ears.
You want something that bubbles, something rich and comforting, but perhaps you don’t want the heavy carb-load of a pasta bake or the effort of a full Sunday roast.
This is where the humble courgette steps in. Or, more likely, the mountain of courgettes sitting on your kitchen counter if you grow your own. Or if you are in the USA the courgette is known as zucchini.
Every year, without fail, there comes a week in late summer where the garden glut takes over. We grill them, we roast them, we hide them in cakes. But sometimes, they need to be the star of the show.
This recipe is my take on a classic vegetable gratin, but adapted for the hiker’s palate.
I was inspired by a keto-friendly dish I stumbled upon from the States that used Pepper Jack cheese—a staple across the pond but harder to find in our local shops here in the UK. I realized we could do one better with our own fantastic selection of cheeses.
By swapping the mild American cheese for a Spicy Chilli Cheddar (like Mexicana or a good supermarket truckle), you transform a simple vegetable bake into a warming, fiery feast that wakes up the palate.
We also skip the artificial thickeners often found in low-carb recipes. We don’t need them. Good British double cream, a knob of butter, and a bit of patience are all you need to create a sauce that coats the back of a spoon.
It’s creamy, it’s spicy, and with a golden, bubbling top, it is the ultimate “hug in a bowl” recovery meal. Perfect for using up the garden glut and resetting the system after a cold day outdoors.
Why This Works for the Hiker
Warming & Comforting: The combination of heavy cream and cheese provides the high-calorie warmth your body craves for thermoregulation after being in the cold. It’s hearty without being heavy.
Electrolyte Rich: We sweat a lot of salt on the ascent. The aged cheddar and parmesan in this dish help replenish those essential sodium levels, while the courgettes pack a hidden punch of potassium.
Low Carb & Keto Friendly: Many of us find that keeping carbs lower on rest days helps maintain steady energy levels without the sugar crash. This dish fits perfectly into a keto lifestyle without feeling like “diet food.”
The Recipe
Conclusion and Tips
This gratin is robust enough to stand on its own, but it really sings when paired with a sharp green salad to cut through the richness of the cheese sauce.
If you do have leftovers (which is rare in my house!), they reheat wonderfully the next day—I’ve even been known to eat a slice cold from the fridge after a morning dog walk.
It’s a versatile, forgiving dish that proves low-carb doesn’t have to mean low-comfort. Give it a go during your next garden glut and let me know how you get on in the comments.
If you want more Keto friendly goodness with courgettes then why not also try:
English (US) · 