A light, low-calorie meal loaded with flavor and nutrients.
If you’re looking for a filling, veggie-packed meal that supports your weight loss goals without sacrificing taste, this Low-Calorie Vegetable Casserole is your new best friend. It’s hearty enough for dinner, light enough for breakfast or lunch, and so satisfying you’ll want to make it on repeat.
🛒 Ingredients
- 1 large broccoli head, cut into florets
- 1 tablespoon olive oil
- A handful of baby kale or spinach
- 1 small onion, diced
- 7 small cloves garlic, minced
- 12 cherry or grape tomatoes, halved
- 2 eggs, lightly beaten
- ½ cup low-fat Greek yogurt (adds creaminess without extra calories)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon paprika (optional, for smoky flavor)
- ¼ cup grated Parmesan or low-fat cheese (optional, for a golden topping)
🔥 Instructions
1️⃣ Sauté the Base:
- Preheat oven to 375°F (190°C).
- Heat olive oil in a skillet over medium heat.
- Add diced onion and sauté for 2–3 minutes.
- Stir in garlic and cook for 1 minute until fragrant.
2️⃣ Add the Veggies:
- Add broccoli florets and sauté for about 3–4 minutes until slightly softened.
- Toss in kale (or spinach) and cook just until wilted.
- Remove from heat and stir in the halved tomatoes.
3️⃣ Make the Casserole Mix:
- In a large bowl, whisk together eggs, Greek yogurt, salt, pepper, and paprika.
- Stir in the cooked vegetables until evenly coated.
4️⃣ Bake:
- Transfer mixture to a lightly greased baking dish (around 8×8 or 9×9 inches).
- Sprinkle with Parmesan or cheese if using.
- Bake for 20–25 minutes, or until the top is golden and the center is set.
⏳ Storage & Reheating
- Fridge: Store in an airtight container for up to 4 days.
- Reheat: Microwave individual portions or warm in the oven at 300°F for 10 minutes.
🥄 Serving Ideas
- Serve with a side salad or whole grain toast for a complete meal.
- Top with a poached egg for a high-protein breakfast.
- Add chili flakes for a spicy kick!
🧠 Why You’ll Love This Casserole:
✔️ Under 150 calories per serving
✔️ High in fiber, low in carbs
✔️ Supports digestion and weight loss
✔️ Meal-prep friendly and versatile
✔️ So flavorful, you won’t miss the meat or carbs!
