🥕🌿 Hearty Veggie Casserole (Low-Calorie, Weight-Loss Friendly)
Description
This Hearty Veggie Casserole is a vibrant, nutrient-packed dish loaded with fresh vegetables baked in a light, fluffy egg mixture. It’s low in calories, rich in fiber, and full of flavor — perfect for breakfast, lunch, or dinner. You can enjoy it guilt-free any time of the day and still stay on track with your fitness goals. It’s filling, energizing, and tastes like comfort food without the extra calories!
🥦 Ingredients
For the Vegetables
- 1 head of broccoli, cut into florets
- 1 head of cauliflower, cut into florets
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup olive oil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 green Spanish onion, chopped
- 1 cup chopped Spanish leaves (optional — for extra greens like spinach or kale)
For the Egg Mixture
- 4 large eggs
- 1/2 cup milk (or almond milk for lighter version)
- 1/4 cup all-purpose flour (can substitute oat or chickpea flour for gluten-free)
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
👩🍳 Instructions
- Preheat oven to 375°F (190°C).
Lightly grease a medium-sized casserole dish with a touch of olive oil or cooking spray. - Prepare the vegetables:
- In a large mixing bowl, toss broccoli, cauliflower, peppers, cherry tomatoes, onion, and Spanish leaves with olive oil, Italian seasoning, salt, and pepper.
- Spread evenly into the prepared casserole dish.
- Prepare the egg mixture:
- In a separate bowl, whisk together eggs, milk, flour, salt, and black pepper until smooth and well combined.
- Pour this mixture evenly over the vegetables.
- Bake the casserole:
- Place in the preheated oven and bake for 35–40 minutes, or until the top is golden and the center is set.
- You’ll know it’s done when a knife inserted in the middle comes out clean.
- Cool and serve:
- Allow to rest for 5 minutes before slicing.
- Serve warm — great on its own or with a dollop of Greek yogurt or a light salsa.
📝 Notes
- You can mix in zucchini, carrots, or mushrooms for extra variety.
- If you prefer a cheesy touch, sprinkle 2 tablespoons of low-fat mozzarella or feta before baking.
- Great for meal prep — stays fresh in the fridge for up to 4 days.
- Reheats beautifully in the microwave or oven.
💡 Tips
- Cut vegetables into similar sizes to ensure even cooking.
- If you like a roasted flavor, pre-roast veggies for 10 minutes before mixing.
- Whisk eggs until airy — it helps the casserole stay fluffy.
- Freeze individual portions for an easy grab-and-go meal.
🍽️ Servings
Makes 4–6 servings
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
🔢 Nutritional Info (per serving)
(Approximate values — may vary depending on ingredients used)
- Calories: 210 kcal
- Protein: 10g
- Fat: 13g
- Carbohydrates: 14g
- Fiber: 4g
- Sugar: 4g
- Sodium: 340mg
🌿 Benefits
- Low-calorie and nutrient-dense, perfect for weight management.
- High in fiber from broccoli, cauliflower, and peppers — promotes fullness.
- Packed with antioxidants and vitamins A, C, and K.
- Supports digestion and gut health.
- Balanced with protein from eggs, keeping you full longer.
❓ Q&A
Q1: Can I make this casserole dairy-free?
Yes! Use almond or soy milk and skip cheese for a fully dairy-free version.
Q2: Can I prepare it the night before?
Absolutely. Assemble everything, cover, and refrigerate. Bake the next day when ready to serve.
Q3: Can I freeze it?
Yes, freeze individual slices in airtight containers for up to 2 months. Reheat in the oven for best texture.
Q4: Can I make it without flour?
Yes, just skip the flour for a lighter, more egg-based casserole. It’ll still hold together well.
Q5: What can I serve it with?
Perfect with a light green salad, fresh fruit, or a slice of whole-grain bread.