Delicious and Nutritious Vegetable Casserole: A Weight-Loss Friendly Recipe Packed with Flavor

A Flavorful and Healthy Dish to Satisfy Your Cravings

If you’re looking for a nutritious, low-calorie, and flavorful meal that helps with weight loss, this Delicious and Nutritious Vegetable Casserole is the perfect recipe for you! Packed with fiber-rich vegetables, protein-packed eggs, and a creamy yogurt sauce, this dish is both satisfying and healthy.

Whether you’re making a light dinner, meal prepping for the week, or searching for a meatless meal, this casserole delivers delicious flavors, essential nutrients, and a satisfying texture. Plus, it’s gluten-free and low-carb, making it perfect for various diets.

Why You’ll Love This Vegetable Casserole

✔ Perfect for Weight Loss – Low in calories, high in fiber, and packed with essential nutrients.
✔ Easy to Prepare – Simple ingredients and minimal prep make this a hassle-free meal.
✔ Filling and Satisfying – The combination of vegetables, eggs, and cheese keeps you full longer.
✔ Great for Meal Prep – Store leftovers for a quick and healthy meal throughout the week.
✔ Customizable – Add different veggies, swap out herbs, or adjust the spices to your taste.

Ingredients for the Vegetable Casserole

This hearty and healthy vegetable casserole is made with fresh, wholesome ingredients that offer both nutrition and great taste.

For the Casserole

Ingredient	Quantity	Health Benefits
Cabbage (shredded)	½ head	High in fiber, supports digestion
Carrots (grated)	2 large	Rich in beta-carotene, good for skin and eyes
Onion (chopped)	1 medium	Anti-inflammatory and antioxidant properties
Broccoli (florets)	1 head	Packed with vitamins and fiber
Cherry tomatoes	1 cup (halved)	Rich in antioxidants and vitamin C
Eggs (beaten)	4 large	Excellent protein source
Milk	50 ml	Adds creaminess and enhances flavor
Rice flour	4 tbsp	Gluten-free, helps bind the casserole
Sunflower oil	2 tbsp	Keeps the casserole moist
Green onions	¼ cup (chopped)	Adds freshness and mild onion flavor
Fresh parsley	¼ cup (chopped)	Boosts flavor and provides essential nutrients
Salt & black pepper	To taste	Enhances flavor
Oregano	½ tsp	Adds warmth and depth

For the Sauce

Ingredient	Quantity	Purpose
Greek yogurt	100g	Adds creaminess and protein
Cherry tomatoes	3 (chopped)	Provides a burst of fresh flavor
Garlic (minced)	1 clove	Enhances aroma and taste
Salt & oregano	To taste	Complements the casserole flavors

For Serving

Ingredient	Quantity	Purpose
Mozzarella cheese	100g (grated)	Adds a gooey, cheesy topping

Step-by-Step Instructions for the Best Vegetable Casserole

1. Preheat and Prepare the Baking Dish

• Preheat your oven to 350°F (180°C).
• Grease a casserole dish with a small amount of oil or cooking spray.

2. Prepare the Vegetables

• Shred the cabbage finely.
• Grate the carrots for a natural sweetness.
• Chop the onion and cut broccoli into florets.
• Halve the cherry tomatoes for juicy bursts of flavor.

3. Season the Vegetables

• In a large mixing bowl, combine the cabbage, carrots, onion, broccoli, and cherry tomatoes.
• Season with salt, black pepper, and oregano, then toss to coat.

4. Make the Egg Mixture

• In a separate bowl, whisk the eggs and milk together.
• Pour the mixture over the vegetables and stir gently.

5. Add the Binding Ingredients

• Sprinkle rice flour evenly over the mixture.
• Use a spatula to fold everything together until evenly combined.

6. Transfer to the Baking Dish

• Pour the casserole mixture into the greased baking dish, spreading it out into an even layer.

7. Prepare the Yogurt Sauce

• In a small bowl, mix together the Greek yogurt, minced garlic, chopped cherry tomatoes, salt, and oregano.
• Drizzle the sauce over the top of the casserole and spread evenly.

8. Garnish Before Baking

• Sprinkle chopped green onions and parsley over the top for freshness.

9. Bake the Casserole

• Place the dish in the preheated oven.
• Bake for 30-35 minutes or until the eggs are set and the top is golden brown.

10. Add the Mozzarella Cheese

• Remove the casserole from the oven.
• Sprinkle the grated mozzarella cheese evenly over the top.
• Return to the oven for an additional 5-10 minutes, until the cheese melts and bubbles.

11. Cool and Serve

• Let the casserole cool for 5 minutes before slicing.
• Serve warm and enjoy your delicious, weight-loss-friendly vegetable casserole!

Nutritional Information (Per Serving)

Nutrient	Amount
Calories	~220 kcal
Protein	12g
Carbohydrates	18g
Fat	10g
Fiber	4g
Sodium	350mg

This dish is low in calories, rich in fiber, and packed with essential nutrients that make it a perfect weight-loss-friendly meal.

Best Ways to Serve Vegetable Casserole

✅ With a Side Salad – Serve with a fresh green salad for a balanced meal.
✅ As a Light Dinner – Enjoy a slice with whole-grain toast or quinoa.
✅ For Breakfast or Brunch – Pair with a poached egg or avocado toast.
✅ As a Meal Prep Option – Store leftovers for an easy, healthy meal throughout the week.

Storage & Reheating Tips

✔ Refrigerate – Store in an airtight container for up to 3 days.
✔ Reheat in the Oven – Bake at 350°F (175°C) for 10 minutes for the best texture.
✔ Reheat in the Microwave – Heat in 30-second intervals until warm.
✔ Freeze for Later – Freeze in individual portions for up to 2 months.

Frequently Asked Questions (FAQ)

1. Can I make this casserole dairy-free?

Yes! Substitute Greek yogurt with dairy-free yogurt and mozzarella cheese with plant-based cheese.

2. What other vegetables can I add?

You can include spinach, zucchini, bell peppers, or mushrooms for more variety.

3. How do I prevent the casserole from being watery?

Make sure to pat the tomatoes dry and avoid using too much liquid in the egg mixture.

4. Can I use a different type of flour?

Yes! Try almond flour or oat flour for a different texture.

5. Can I add protein to this dish?

Yes! Add chicken, tofu, or chickpeas for extra protein.

Final Thoughts – Try This Delicious Vegetable Casserole Today!

This Delicious and Nutritious Vegetable Casserole is the perfect weight-loss-friendly meal that’s easy to prepare, flavorful, and satisfying. Try it today and enjoy a healthy, filling dish that fits into any meal plan!

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