I Eat Vegetable Casserole Day and Night and Lose Weight Quickly (Low-Calorie Recipe!)

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Description

This light, wholesome vegetable casserole is packed with colorful veggies, herbs, and a touch of cheese for flavor. It’s low in calories, high in fiber, and extremely satisfying, making it a perfect dish if you’re looking to lose weight without feeling hungry. The combination of zucchini, cauliflower, carrots, and leafy greens provides essential vitamins and minerals, while the light seasoning keeps it flavorful. You can eat it day or night guilt-free since it’s nourishing yet light on the stomach.

 Ingredients For I Eat Vegetable Casserole Day and Night and Lose Weight Quickly (Low-Calorie Recipe!)

  • 2 medium zucchinis, sliced

  • 1 medium carrot, grated

  • 1 cup cauliflower florets

  • 1 red bell pepper, chopped

  • 1 cup spinach or kale, chopped

  • 1 medium onion, finely diced

  • 2 cloves garlic, minced

  • 1 cup low-fat plain yogurt or Greek yogurt

  • 2 eggs (or 3 egg whites for lower calories)

  • ½ cup low-fat mozzarella or cottage cheese (optional)

  • 2 tbsp fresh parsley, chopped

  • 1 tsp olive oil (for greasing)

  • ½ tsp dried oregano

  • ½ tsp black pepper

  • ½ tsp paprika

  • Salt to taste

 Instructions

  1. Preheat oven to 180°C (350°F). Lightly grease a casserole dish with olive oil.

  2. Steam or lightly sauté zucchini, carrots, and cauliflower for 5 minutes until slightly tender.

  3. In a large bowl, whisk yogurt, eggs, oregano, black pepper, paprika, and salt.

  4. Add the steamed veggies, spinach, bell pepper, onion, garlic, parsley, and mix gently.

  5. Transfer mixture into the casserole dish. Top with mozzarella or cottage cheese if using.

  6. Bake uncovered for 30–35 minutes until golden on top and set in the middle.

  7. Let cool slightly before slicing. Serve warm or cold.

 Servings

  • Makes 4 servings

  • Perfect for meal prep (keeps well in the fridge for 3–4 days).

 Nutritional Info (per serving, approx.)

  • Calories: 145 kcal

  • Protein: 10 g

  • Carbs: 12 g

  • Fat: 6 g

  • Fiber: 4 g

Notes

  • You can swap vegetables based on availability (broccoli, mushrooms, or cabbage work great).

  • For extra protein, add shredded chicken or tofu.

  • For a vegan option, replace yogurt with unsweetened soy yogurt and eggs with flax eggs.

  • Freezes well – slice into portions and freeze for quick meals.

 Tips

  • Use lots of herbs and spices for flavor without adding calories.

  • Grate in a little zucchini for added moisture if you prefer a softer texture.

  • Bake in muffin tins for portion-controlled mini casseroles.

  • Eat with a side of salad for a complete low-calorie meal.

Health Benefits

  • Low-calorie & filling → Supports weight loss.

  • High fiber → Improves digestion and keeps you full longer.

  • Rich in vitamins A, C, K → Boosts immunity and skin health.

  • Good protein source (with eggs & yogurt) → Preserves lean muscle while losing weight.

  • Anti-inflammatory veggies → Support overall wellness.

Q&A

Q: Can I eat this casserole at night without gaining weight?
A: Yes! It’s light, protein-rich, and low in calories, making it great for dinner or even a late-night snack.

Q: Can I make it without eggs?
A: Absolutely. Replace eggs with 2 tbsp ground flaxseed mixed with 5 tbsp water (flax eggs).

Q: How can I make it more filling?
A: Add a handful of quinoa, lentils, or chickpeas to increase fiber and protein.

Q: Is it okay to eat this every day?
A: Yes, since it’s mostly vegetables and protein, but for balance, rotate with other healthy dishes.

Q: Can I prepare it ahead of time?
A: Yes, it’s ideal for meal prep. Bake once, store, and reheat throughout the week.

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