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
The Hiker’s Spicy Cheesy Courgette Gratin
Turn your garden glut into a warming recovery meal. This Keto-friendly Spicy Courgette Gratin uses rich double cream and chilli cheddar for the ultimate post-hike comfort food.
4
servings15
minutes45
minutes460
kcalIngredients
- The Veg
4 cups (approx. 3-4 medium) Courgettes, sliced into 1/4 inch rounds. (No need to peel them—the skin adds texture and keeps them from turning to mush).
1 small Onion, peeled and thinly sliced.
- The Sauce & Cheese
150 g Spicy Chilli Cheddar Cheese, grated. (If you can’t find chilli cheese, use a strong Mature Cheddar and add 1 tsp of dried chilli flakes or a chopped fresh red chilli).
50 g Grated Parmesan (optional, but adds a lovely salty crust).
150 ml Double Cream.
2 tbsp Butter.
1 clove Garlic, minced (or ½ tsp garlic powder if you’re too tired to chop).
Salt and Black Pepper to taste.
- Optional Extras
Bacon Lardons: For a meaty version, fry up a handful of smoked lardons and scatter them between the layers.
Directions
- Heat the Oven: Preheat your oven to 190°C (375°F / Gas Mark 5). Grease a square baking dish or a cast-iron skillet with a little butter.
I prefer using a wider, shallower dish as it helps the moisture from the courgettes evaporate, keeping the gratin rich rather than watery. - Layer the Foundations: We want to build this up like a lasagne to ensure every bite is cheesy. Take a third of your sliced courgettes and onions and layer them in the bottom of the dish.
Season with a pinch of salt and pepper. Sprinkle over about a third of your grated chilli cheese. Tip: Don’t worry if it looks like a lot of courgette; they will cook down significantly as they release their water.
- Repeat the Layers: Add another layer of veg, seasoning, and cheese. Then finish with the final layer of courgettes and onions. If you are adding bacon, scatter it in now.
- Create the Cream Sauce (The Rustic Way): We aren’t using microwaves here! In a small saucepan over a medium heat, combine the double cream, butter, and garlic.
Let it bubble gently for a couple of minutes. You want the butter to melt and the cream to reduce just slightly so it thickens naturally. The smell of the garlic hitting the hot butter is the first reward of the cooking process. - The Pour: Pour the hot cream mixture evenly over the layered vegetables. It should seep down through the gaps, embracing the layers of cheese and onion.
- The Crowning Glory: Top with the remaining chilli cheese and the parmesan. The parmesan helps create that crucial crispy lid that snaps when you break into it.
- Bake to Perfection: Place in the oven and bake for roughly 45 minutes. You are looking for the courgettes to be tender and the sauce to be bubbling vigorously around the edges.
Hiker’s Tip: If the gratin looks a little watery (courgettes can vary in water content depending on the season), turn the oven down to 170°C and give it another 10-15 minutes to let the sauce reduce further. - The Golden Finish: For the best result, switch your oven to ‘Grill’ (Broil) for the final 2-3 minutes. Watch it like a hawk! You want deep golden-brown spots on the cheese, not charcoal.
- Serve: Let it stand for 5-10 minutes before serving. This is the hardest part, but it allows the sauce to set slightly, making it easier to spoon out.
Serve it steaming hot, perhaps with a rasher of grilled gammon or just on its own as a vegetarian feast.
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:
