Zucchini Casserole

Table of Contents

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.