Picture this: a warm, cheesy slice packed with zucchini, broccoli, spinach, and eggs, delivering the perfect balance of nutrients and flavor. Whether you’re looking for a quick breakfast, a lunchbox staple, or a healthy snack, this Healthy Zucchini and Veggie Slice is the ultimate solution.
This dish is a high-protein, low-carb, and fiber-rich option that satisfies your hunger while keeping things light. It’s simple to prepare, packed with vegetables, and baked to perfection. If you’re someone who struggles to add more greens to your diet, this recipe will make it effortless.
Why You’ll Love This Recipe
- Packed with Nutrients – Loaded with vitamins, fiber, and protein for a well-balanced meal.
- Quick & Easy – No fancy equipment needed, just a mixing bowl and an oven!
- Meal Prep Friendly – Stays fresh for days and reheats beautifully.
- Kid-Friendly – A delicious way to sneak in veggies without complaints.
- Versatile – Enjoy it warm or cold as breakfast, lunch, or a snack.
Ingredients: What You’ll Need
Before you begin, gather your ingredients to ensure a smooth cooking process.
Vegetables & Base Ingredients
| Ingredient | Quantity |
|---|---|
| Olive oil | 1.5 tablespoons |
| Medium onion, finely chopped | 1 |
| Medium zucchini, grated & squeezed | 1 (220g / 7-8 oz) |
| Chopped broccoli florets | 2 cups (150-180g / 5-6 oz) |
| Baby spinach leaves, chopped | 2 cups (50g / 2 oz) |
| Garlic clove, finely chopped | 1 |
Binding Ingredients
| Ingredient | Quantity |
|---|---|
| Large eggs, lightly whisked | 5 |
| Dijon mustard | 1 teaspoon |
| Salt | 1 teaspoon |
| Pepper | ½ teaspoon |
| Self-raising flour | 150g (1 cup + 2 tbsp or 5 oz) |
| Baking powder (if using plain flour) | 1 teaspoon |
Cheese & Extras
| Ingredient | Quantity |
|---|---|
| Low-fat cottage cheese | 200g (1 cup) |
| Grated Cheddar cheese | 115g (1.5 cups or 4 oz) |
| Frozen baby peas | ½ cup (50-60g / 2 oz) |
| Olive oil (for batter) | 2 tablespoons (30ml) |
Step-by-Step Instructions
1. Preheat the Oven
- Set your oven to 180°C (350°F).
- Grease and line a 9×9-inch (23×23 cm) baking dish with parchment paper for easy removal.
2. Cook the Vegetables
- Heat 1.5 tablespoons of olive oil in a skillet over medium heat.
- Add the chopped onion and sauté for 2-3 minutes until softened.
- Stir in the garlic and cook for 1 more minute until fragrant.
- Add the chopped broccoli and cook for 2-3 minutes, then add the spinach and cook until wilted (about 1 minute).
3. Prepare the Zucchini
- Grate the zucchini and place it in a clean kitchen towel or paper towel.
- Squeeze out as much moisture as possible to prevent a soggy slice.
4. Mix the Wet Ingredients
- In a large mixing bowl, whisk together the eggs, Dijon mustard, salt, pepper, and the extra 2 tablespoons of olive oil.
- Add the grated zucchini, cooked vegetables, and frozen peas, then mix well.
5. Add the Dry Ingredients & Cheese
- Gradually stir in the self-raising flour (or plain flour with baking powder).
- Gently fold in the grated cheddar cheese (reserve a little for topping).
6. Bake the Slice
- Pour the batter into the prepared baking dish and spread it evenly.
- Sprinkle the reserved cheese on top for extra flavor.
- Bake for 30-35 minutes, or until golden brown and a toothpick inserted in the center comes out clean.
7. Cool & Serve
- Let the zucchini slice cool in the pan for 10 minutes.
- Slice into squares and serve warm or at room temperature.
Expert Tips for a Perfect Veggie Slice
- Don’t Skip Squeezing the Zucchini – Too much moisture will make the slice soggy.
- Use Fresh or Frozen Peas – Both work, but don’t thaw frozen peas before adding.
- Want More Protein? – Add crumbled feta or more eggs.
- Make it Gluten-Free – Swap flour for almond flour + 1 teaspoon baking powder.
- Reheat Like a Pro – Warm slices in the oven at 160°C (320°F) for 5 minutes.
Serving Suggestions
This Healthy Zucchini and Veggie Slice is super versatile! Try serving it with:
- A side salad – Pair with mixed greens & balsamic dressing.
- A dollop of Greek yogurt – Adds creaminess and extra protein.
- Avocado slices – A delicious, healthy fat boost.
- Hot sauce or chutney – If you love a little spice.
Nutritional Information
| Nutrient | Per Serving (1 Square) |
|---|---|
| Calories | 180-220 |
| Protein | 12g |
| Carbohydrates | 15g |
| Fats | 10g |
| Fiber | 3g |
Note: Values may vary depending on ingredient brands and portion sizes.
FAQs About Healthy Zucchini and Veggie Slice
1. Can I Make This Slice Ahead of Time?
Yes! It keeps fresh in the fridge for 3-4 days in an airtight container.
2. Can I Freeze Zucchini and Veggie Slice?
Absolutely! Wrap slices in plastic wrap & foil and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
3. What Can I Use Instead of Cottage Cheese?
Try ricotta cheese, Greek yogurt, or even cream cheese for a different texture.
4. How Can I Make This Vegan?
Replace eggs with flax eggs (1 tbsp ground flax + 3 tbsp water per egg) and use vegan cheese.
5. What Other Vegetables Can I Add?
Great options include grated carrot, corn, bell peppers, mushrooms, or sweet potato.
6. Can I Use Regular Flour Instead of Self-Raising?
Yes! Just add 1 teaspoon of baking powder per cup of flour.
Final Thoughts & Call to Action
This Healthy Zucchini and Veggie Slice is proof that eating healthy doesn’t mean sacrificing flavor! It’s nutritious, satisfying, and incredibly easy to make. Whether you’re meal prepping or just looking for a quick and healthy snack, this dish has you covered.
Now it’s your turn! Try this recipe and share your experience. Did you add a unique twist? Let us know in the comments or share your version with friends and family!