Zucchini Casserole
The King of Low-Carb Comfort Food!
📖 Description:
This Zucchini Casserole is creamy, cheesy, and packed with wholesome goodness—yet it’s surprisingly low in carbs! Layers of tender zucchini, savory herbs, and melted cheese come together in a simple, satisfying dish that’s perfect for dinner, meal prep, or even a potluck. It’s rich in flavor, light on carbs, and 100% comfort.
🍽️ Ingredients (Serves 4–6)
- 3 medium zucchinis, thinly sliced
- 1 cup shredded cheddar cheese
- ½ cup grated parmesan cheese
- 1 cup sour cream or Greek yogurt (for lighter version)
- 2 eggs
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tsp dried oregano
- ½ tsp thyme or Italian seasoning
- Salt & black pepper, to taste
- 1 tbsp olive oil (for sautéing)
- Optional: ½ cup almond flour or crushed pork rinds (for a topping crust)
👨🍳 Instructions:
- Preheat oven to 190°C (375°F). Lightly grease a baking dish (9×9 or similar).
- Prep the zucchini: Slice zucchini into thin rounds. Optionally, sprinkle with a little salt and let sit for 10 minutes, then pat dry to reduce moisture.
- Sauté the aromatics: In a pan, heat olive oil over medium heat. Add onions and garlic; cook until soft and fragrant (3–5 minutes).
- Mix the filling: In a large bowl, combine sour cream (or Greek yogurt), eggs, cheddar, parmesan, herbs, and the cooked onion/garlic mix. Season with salt and pepper.
- Assemble: Layer zucchini slices in the baking dish. Pour over the cheese mixture and gently stir or press to evenly distribute.
- Top it off: Optional – sprinkle almond flour or crushed pork rinds for a golden, crispy topping.
- Bake for 30–35 minutes until set and golden brown on top.
- Cool slightly & serve warm. Great as a main or side!
📝 Notes & Tips:
- Pre-salting zucchini helps draw out excess moisture, preventing a watery casserole.
- Make it keto by using full-fat sour cream and adding bacon or ground meat.
- Use Greek yogurt for a lighter, higher-protein version.
- Want it spicier? Add chili flakes or diced jalapeños.
- Can be made ahead and refrigerated overnight before baking.
🍴 Servings:
Serves 4–6 as a side dish, or 3–4 as a main dish.
🧮 Nutritional Info (Per Serving – Approximate, 1/5 of casserole):
- Calories: 210 kcal
- Protein: 10g
- Fat: 16g
- Carbs: 6g
- Fiber: 2g
- Sugar: 3g
- Net Carbs: 4g
- Gluten-Free: ✅
- Keto-Friendly: ✅
- Vegetarian: ✅ (omit pork rind topping if using)
✅ Health Benefits:
- Zucchini is rich in water & fiber, which supports digestion.
- Low-carb & keto friendly, ideal for blood sugar control.
- High in antioxidants (especially in the skin).
- Calcium & protein from cheese and eggs support bone health.
- Customizable for various dietary needs (gluten-free, keto, vegetarian).
❓ Q&A:
Q: Can I freeze zucchini casserole?
A: It’s best fresh, but yes—you can freeze after baking. Cool completely, wrap tightly, and freeze for up to 2 months. Reheat in the oven.
Q: Can I add meat?
A: Absolutely! Cooked ground turkey, beef, or shredded chicken work well. Just mix it into the filling.
Q: Can I make this dairy-free?
A: Yes! Use dairy-free cheese and sour cream alternatives. Add a spoon of nutritional yeast for cheesy flavor.
Q: My casserole came out watery—what happened?
A: Zucchini holds a lot of water. Make sure to salt and pat dry before baking. Also, avoid overmixing once layered.
Q: Can I make it in the air fryer?
A: Yes, in a small baking dish that fits your air fryer. Bake at 180°C (350°F) for 20–25 minutes.