🥦 Healthy Vegetable Casserole (Low-Calorie!)
Servings: 4
Prep Time: 15 min
Cook Time: 35 min
Total Time: 50 min
🥘 Ingredients:
- 1 medium zucchini, sliced
- 1 cup broccoli florets
- 1 bell pepper, chopped
- 1/2 onion, thinly sliced
- 1 cup mushrooms, sliced
- 1/2 cup cherry tomatoes, halved
- 2 cloves garlic, minced
- 2 eggs
- 1/2 cup unsweetened almond milk (or skim milk)
- 1/4 cup low-fat mozzarella or vegan cheese
- 1 tsp olive oil (optional)
- Salt & pepper to taste
- 1 tsp dried oregano or Italian seasoning
🧑🍳 Instructions:
- Preheat oven to 375°F (190°C).
- Sauté vegetables: Heat olive oil in a pan (or dry sauté) and cook onion, garlic, mushrooms, and bell pepper for 5 minutes until slightly tender.
- Combine veggies: In a large bowl, mix all the vegetables together.
- Make the egg mix: In another bowl, whisk eggs, almond milk, seasoning, salt, and pepper.
- Assemble casserole: Pour the veggies into a lightly greased baking dish. Pour the egg mixture on top. Sprinkle cheese.
- Bake uncovered for 30–35 minutes, or until firm and golden.
- Let cool for 5 minutes before serving. Enjoy hot or cold!
📝 Notes:
- Feel free to use any vegetables you have on hand—this recipe is very flexible.
- You can add a sprinkle of chili flakes for heat.
- For extra protein, add some tofu cubes or cooked lentils.
💡 Tips:
- Meal prep: Make a big batch and refrigerate—it tastes even better the next day.
- Freeze in portions for up to 1 month.
- Eat with a light side salad for a complete meal.
🔢 Nutritional Info (Per Serving):
Approximate values
- Calories: 130
- Protein: 9g
- Carbs: 10g
- Fat: 6g
- Fiber: 3g
- Sugar: 4g
🌟 Benefits:
- Low in calories, perfect for weight loss.
- High fiber keeps you full longer.
- Packed with vitamins A, C, and antioxidants.
- Balanced macros with healthy fats and proteins.
❓Q & A:
Q: Can I make it vegan?
A: Yes! Replace eggs with 1/2 cup chickpea flour + 1/2 cup water or use a vegan egg substitute.
Q: How often can I eat it?
A: Every day! It’s healthy enough to be eaten for both lunch and dinner.
Q: Can I add meat or fish?
A: Absolutely—shredded chicken or tuna works well if you’re not vegetarian.
Would you like a downloadable version or meal plan to go with this?