Baked Vegetable Casserole (Tastier than Meat!)
A healthy, no-fry, easy-to-make dish packed with flavors and nutrients.
Ingredients:
- 12 oz (340 g) grated carrots, potatoes, and zucchini (combined)
- 5.5 oz (160 g) finely chopped onions
- 3 large eggs
- 1/2 cup (60 g) all-purpose flour (or a substitute like almond flour)
- 1/2 cup (120 ml) milk (optional for extra creaminess)
- 1 tsp baking powder
- 1 tsp salt (or to taste)
- 1/2 tsp black pepper
- 1/2 tsp paprika
- 1/2 tsp garlic powder (optional)
- 1/2 cup (50 g) shredded cheese (cheddar, mozzarella, or your favorite type)
- 1 tbsp olive oil or melted butter (for extra richness)
- Fresh herbs (parsley, cilantro, or chives for garnish)
Instructions:
- Prepare the Vegetables:
- Grate the carrots, potatoes, and zucchini using a grater.
- Chop the onions finely.
- If the zucchini has excess water, squeeze out the liquid using a clean towel.
- Mix the Batter:
- In a large mixing bowl, beat the eggs.
- Add salt, pepper, paprika, garlic powder, and baking powder.
- Stir in the grated vegetables and chopped onions.
- Gradually add flour and mix well to form a batter.
- (Optional) Add milk if you want a softer texture.
- Assemble the Casserole:
- Preheat the oven to 375°F (190°C).
- Grease a baking dish with olive oil or butter.
- Pour the vegetable mixture into the dish and spread it evenly.
- Sprinkle shredded cheese on top for a delicious golden crust.
- Bake:
- Place the dish in the preheated oven and bake for 35-40 minutes or until golden brown on top.
- Insert a toothpick; if it comes out clean, the dish is ready.
- Serve:
- Let it cool for 5-10 minutes.
- Garnish with fresh herbs.
- Slice and serve warm!
Nutritional Information (Per Serving, Approximate)
- Calories: ~180 kcal
- Protein: ~7g
- Carbs: ~20g
- Fat: ~8g
- Fiber: ~3g
Benefits of This Dish:
✅ No frying – healthy and light
✅ Rich in fiber – helps digestion
✅ High in protein from eggs and cheese
✅ Great for meal prep – can be stored for 2-3 days
✅ Kid-friendly and budget-friendly
FAQs & Tips
🔸 Can I make it gluten-free?
Yes! Substitute flour with oat flour, almond flour, or chickpea flour.
🔸 Can I add other veggies?
Absolutely! Try bell peppers, spinach, mushrooms, or corn.
🔸 How to store leftovers?
Keep them in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave.
🔸 Can I make it vegan?
Yes! Replace eggs with flax eggs and use plant-based milk & cheese.
Would you like me to include alternative seasonings or additional variations? 😊