Low-Calorie Vegetable Casserole (Weight Loss Recipe)
This Low-Calorie Vegetable Casserole is a healthy, filling, and cheesy baked vegetable dish packed with nutrients and flavor! It’s perfect for weight loss, as it’s low in calories but high in fiber, vitamins, and antioxidants.
Ingredients (Serves 4-6)
- 1 large broccoli, cut into florets
- 1 small onion, diced
- 7 small cloves garlic, minced
- 12 cherry or grape tomatoes, halved
- A handful of baby kale
- 1 small zucchini, diced
- 1 small bell pepper, chopped
- 1 medium carrot, shredded
- 2 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp paprika
- ½ tsp salt
- ½ tsp black pepper
- ½ cup Greek yogurt (or low-fat sour cream)
- ½ cup shredded cheese (mozzarella or cheddar, optional)
- 2 eggs
- ½ cup low-fat milk
- 1 tbsp chopped fresh parsley
Instructions
1️⃣ Preheat & Prep
- Preheat the oven to 375°F (190°C).
- Lightly grease a baking dish with olive oil.
2️⃣ Sauté the Aromatics
- Heat olive oil in a pan over medium heat.
- Add onions and garlic, sauté for 2-3 minutes until fragrant.
- Add carrots, zucchini, and bell pepper, cook for another 3-4 minutes until softened.
3️⃣ Assemble the Casserole
- Place broccoli florets, cherry tomatoes, and kale into the prepared baking dish.
- Add the sautéed carrots, zucchini, and bell pepper on top.
- Sprinkle with oregano, paprika, salt, and black pepper evenly over the vegetables.
4️⃣ Prepare the Creamy Sauce
- In a bowl, whisk together Greek yogurt, eggs, milk, and half of the shredded cheese.
- Pour this mixture evenly over the vegetable mixture in the baking dish.
5️⃣ Bake to Perfection
- Sprinkle the remaining cheese over the top.
- Bake uncovered for 25-30 minutes, or until the top is golden and bubbly.
6️⃣ Garnish & Serve
- Let cool for 5 minutes, then sprinkle with fresh parsley.
- Serve warm and enjoy!
Tips & Variations
- Make it Vegan: Use plant-based yogurt, almond milk, and vegan cheese for a dairy-free option.
- Boost Protein: Add chickpeas, tofu, or cottage cheese to increase protein content.
- More Spice? Add red pepper flakes or chili powder for extra heat.
- Extra Crunch: Sprinkle with crushed nuts or breadcrumbs before baking for added texture.
Nutritional Info (Per Serving, Approximate)
- Calories: 180-220
- Protein: 10g
- Carbohydrates: 15g
- Fiber: 5g
- Fat: 9g
Health Benefits
- 🔥 Low in Calories – Ideal for weight loss and digestion.
- 🥦 Packed with Fiber – Helps keep you full longer and supports digestion.
- 💪 High in Antioxidants – Broccoli, kale, and tomatoes boost immunity and protect against oxidative stress.
- 🧀 Great for Gut Health – Greek yogurt provides probiotics for a healthy digestive system.
Q&A Section
❓ Can I make this ahead?
- ✅ Yes! You can prepare the casserole in advance and store it in the fridge for 3-4 days. Reheat it in the oven before serving.
❓ Can I freeze it?
- ✅ Absolutely! You can freeze the casserole for up to 2 months. Just reheat it in the oven once you’re ready to serve.
❓ What can I serve it with?
- ✅ Enjoy it with a side of quinoa, brown rice, or a fresh salad to make it a well-rounded meal.
Enjoy your Low-Calorie Vegetable Casserole!
This dish is a great addition to your healthy eating routine. Whether you enjoy it on its own or with a side, it’s delicious and filling while being easy on the calories. Let me know if you’d like to make any modifications to the recipe! 😊