🌱 “I Eat Vegetable Casserole Day and Night and Lose Weight Quickly” – Low-Calorie Veggie Casserole
A light yet hearty vegetable casserole that’s perfect for weight loss! Loaded with fiber-rich veggies, this dish is low in calories but high in flavor. Enjoy it day or night—you won’t get bored!
🥘 Ingredients:
- 1 large broccoli, cut into florets
- 1 tbsp olive oil
- A handful of baby kale (or spinach)
- 1 small onion, diced
- 7 small garlic cloves, minced
- 12 small cherry or grape tomatoes, halved
- 1 medium zucchini, sliced thin
- 1 carrot, grated or spiralized
- 1/2 red bell pepper, sliced thin
- 1/2 cup low-fat shredded mozzarella (optional)
- 1/2 tsp dried oregano
- Salt and black pepper to taste
- 1/4 tsp chili flakes (optional)
- 1 tbsp lemon juice
- 2 tbsp chopped fresh parsley
🧑🍳 Instructions:
- Preheat oven to 375°F (190°C).
- Steam the broccoli florets until slightly tender (about 3–4 minutes).
- In a large pan, sauté onions in olive oil over medium heat until translucent. Add garlic and cook for 30 seconds more.
- Add the zucchini, bell pepper, and grated carrot. Cook for 3–4 minutes.
- Toss in baby kale, steamed broccoli, and cherry tomatoes. Cook for another 2 minutes.
- Add salt, pepper, oregano, and chili flakes. Drizzle with lemon juice and mix well.
- Transfer the mixture to a baking dish. Top with shredded mozzarella if using.
- Bake uncovered for 20 minutes, until veggies are tender and top is slightly golden.
- Garnish with fresh parsley before serving.
📝 Notes:
- You can substitute spinach for baby kale.
- Add a sprinkle of nutritional yeast if you’re skipping cheese but want a cheesy flavor.
- This dish is perfect for meal prep—reheats well for 3–4 days.
💡 Tips:
- To make it vegan, skip the cheese or use vegan cheese.
- For added protein, top with a poached egg or stir in some chickpeas.
- Add a sprinkle of cumin or curry powder for a different flavor profile.
🍽️ Servings:
Makes 4 servings
Serving size: ~1½ cups
🔢 Nutritional Info (Per Serving – without cheese):
- Calories: ~110 kcal
- Protein: 4g
- Fat: 5g
- Carbohydrates: 14g
- Fiber: 5g
- Sugar: 6g
With cheese, calories increase to ~160 kcal and protein to ~8g
✅ Benefits:
- Weight Loss Friendly: Low in calories, high in fiber to keep you full longer.
- Gut Health: Packed with fiber and prebiotics from vegetables.
- Detoxifying: Broccoli, kale, and parsley aid in natural detox.
- Anti-inflammatory: Garlic, onion, and kale have anti-inflammatory properties.
❓Q & A:
Q: Can I freeze this casserole?
A: Yes! Cool it completely, store in airtight containers, and freeze up to 2 months. Reheat in oven or microwave.
Q: Can I add meat or tofu?
A: Absolutely. Add cooked shredded chicken or tofu cubes for extra protein.
Q: Is it keto-friendly?
A: It’s low in carbs, but not strictly keto. To make it keto, skip the carrot and reduce tomatoes.
Q: Can I eat this every day?
A: Yes! It’s a balanced dish rich in nutrients. Rotate vegetables for variety.