Low Calorie Vegetable Casserole for Weight Loss

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Low Calorie Vegetable Casserole for Weight Loss

If you’re looking for a delicious, filling, and low-calorie dish that helps with weight loss, this Vegetable Casserole is your new best friend! Packed with fiber-rich veggies, healthy fats, and tons of flavor, this dish will keep you full without the extra calories. I eat this casserole day and night and have seen quick weight loss results—it’s a game changer!

History of Vegetable Casseroles

Casseroles have been around for centuries, originating from a method of slow-cooking ingredients in a single dish. This technique allowed families to prepare hearty meals with minimal effort. Over time, casseroles evolved to suit various dietary needs, including low-calorie and weight-loss-friendly versions like this one!

Ingredients

  • 1 large broccoli, cut into florets
  • 1 small onion, diced
  • 7 small cloves of garlic, minced
  • A handful of baby kale
  • 1 medium zucchini, chopped
  • 1 medium carrot, shredded
  • 1/2 red bell pepper, chopped
  • 1/2 yellow bell pepper, chopped
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup fresh parsley, chopped
  • 1/2 teaspoon paprika
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1 teaspoon dried oregano
  • 1/2 teaspoon chili flakes (optional for spice)
  • 2 eggs, lightly beaten
  • 1/2 cup low-fat cottage cheese
  • 1/4 cup grated Parmesan cheese (optional)
  • 1/2 teaspoon olive oil

Instructions

Step 1: Prepare the Vegetables

  1. Preheat the oven to 375°F (190°C).
  2. Lightly grease a baking dish with olive oil.
  3. In a large mixing bowl, toss the broccoli, zucchini, kale, onion, bell peppers, tomatoes, and carrots together.

Step 2: Season and Mix

  1. Add garlic, parsley, paprika, black pepper, salt, oregano, and chili flakes to the veggies.
  2. In a separate bowl, whisk the eggs, cottage cheese, and Parmesan (if using).
  3. Pour the egg mixture over the vegetables and toss to coat evenly.

Step 3: Bake the Casserole

  1. Transfer everything to the greased baking dish.
  2. Cover with foil and bake for 20 minutes.
  3. Remove the foil and bake for another 10-15 minutes until golden brown.

Step 4: Serve and Enjoy

  1. Let the casserole cool for a few minutes before serving.
  2. Garnish with extra parsley if desired.

Methods

This casserole is versatile and can be adapted to different preferences:

  • For more protein, add shredded chicken or tofu.
  • For a creamier texture, mix in Greek yogurt.
  • For extra crunch, top with almonds or sunflower seeds before baking.

Benefits of This Low-Calorie Casserole

  1. Weight Loss: Packed with fiber to keep you full longer.
  2. Low in Calories: No heavy creams, butter, or high-calorie ingredients.
  3. Rich in Vitamins: Broccoli, kale, and bell peppers provide essential nutrients.
  4. Protein-Packed: Eggs and cottage cheese add a dose of lean protein.
  5. Boosts Metabolism: Garlic and chili flakes can help burn calories.

Nutrition Per Serving (Approximate)

  • Calories: 120 kcal
  • Protein: 9g
  • Carbohydrates: 14g
  • Fiber: 4g
  • Fats: 4g

Who Loves This Recipe?

  • Weight loss lovers looking for healthy, delicious meals.
  • Vegetable lovers who enjoy fresh, wholesome ingredients.
  • Busy people who want an easy, meal-prep-friendly dish.

Final Thoughts

This low-calorie vegetable casserole is more than just a weight-loss meal—it’s a nutrient powerhouse that tastes amazing! Whether you eat it for breakfast, lunch, or dinner, this dish will keep you satisfied and energized.

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