low-calorie vegetable casserole recipe



Ingredients

  • 2 cups broccoli florets
  • 1 cup cauliflower florets
  • 1 cup sliced zucchini
  • 1 cup sliced mushrooms
  • 1 medium carrot, thinly sliced
  • 1/2 cup chopped bell peppers (any color)
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cup diced tomatoes (fresh or canned, no salt added)
  • 1/2 cup low-fat cottage cheese or ricotta (optional for creaminess)
  • 1/4 cup grated Parmesan cheese (optional)
  • 1 tablespoon olive oil
  • 1 teaspoon dried Italian herbs (basil, oregano, thyme)
  • Salt and pepper to taste
  • Fresh parsley or basil for garnish

Instructions

  1. Preheat your oven to 375°F (190°C).
  2. In a large pan, heat olive oil over medium heat. Add the onion and garlic, sauté until fragrant and translucent (about 3 minutes).
  3. Add the broccoli, cauliflower, zucchini, mushrooms, carrot, and bell peppers to the pan. Stir-fry for 5-7 minutes until veggies start to soften.
  4. Stir in the diced tomatoes and Italian herbs. Season with salt and pepper to taste. Cook for another 3 minutes.
  5. Transfer the vegetable mixture to a baking dish. If using, dollop cottage cheese or ricotta evenly on top. Sprinkle Parmesan cheese over everything.
  6. Bake uncovered for 20-25 minutes until the casserole is bubbly and lightly golden on top.
  7. Remove from oven and let cool for a few minutes. Garnish with fresh parsley or basil before serving.

Tips:

  • Feel free to swap in your favorite low-calorie vegetables.
  • For extra protein, add cooked chicken breast or tofu cubes.
  • Enjoy it warm or cold, great for meal prep!

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