Hearty Veggie Casserole

A vibrant, low-calorie casserole that’s as satisfying as it is slimming. Packed with colorful vegetables and a light egg custard, this dish is perfect for any meal of the day.​

🕒 Prep Time: 15 minutes

🔥 Cook Time: 30 minutes

⏱️ Total Time: 45 minutes

🍽️ Servings: 6

🏷️ W-W Points: 3 per serving (calculated using W-W Recipe Builder)

🥗 Dietary Tags: Vegetarian, Low-Calorie, High-Fiber

🛒 Ingredients Checklist

For the vegetables:

• 1 head of broccoli, cut into florets

• 1 head of cauliflower, cut into florets

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 cup cherry tomatoes, halved

• 1 green Spanish onion, chopped

• 1 cup chopped Spanish leaves (optional)

• 1/4 cup olive oil

• 1 teaspoon Italian seasoning

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

For the egg mixture:

• 4 large eggs

• 1/2 cup milk

• 1/4 cup all-purpose flour

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper​

👩‍🍳 Instructions

1. Prepare the vegetables:

   • Preheat your oven to 400°F (200°C).

   • In a large bowl, combine the broccoli, cauliflower, bell peppers, cherry tomatoes, green Spanish onion, olive oil, Italian seasoning, salt, and pepper. Toss to coat evenly.

   • Spread the vegetables in a 9×13 inch baking dish.​

2. Make the egg mixture:

   • In a medium bowl, whisk together the eggs, milk, flour, salt, pepper, and chopped Spanish leaves until smooth.​

3. Assemble and bake:

   • Pour the egg mixture over the vegetables in the baking dish.

   • Bake for 25-30 minutes, or until the vegetables are tender and the egg mixture is set.​

💡 Additional Notes

• Vegetable Variations: Feel free to use any combination of vegetables you prefer. Zucchini, mushrooms, or spinach make great additions.​

• Creamier Texture: For a creamier egg mixture, add an extra 1/4 cup of milk.​

• Serving Suggestions: Serve immediately with your favorite side dishes or a fresh green salad.​

🧂 Ingredient Details and Substitution Tips

• Olive Oil: For a lower point option, reduce the olive oil to 2 tablespoons or use a cooking spray.​

• Milk: Skim or plant-based milk can be used to reduce calories and points.​

• Flour: Whole wheat flour can be substituted for added fiber.​

• Spanish Leaves: If unavailable, substitute with spinach or kale.​

🍽️ Serving and Presentation

• Flavor Variations: Add chopped herbs like parsley, chives, or basil to the egg mixture for extra flavor.​

• Cheese Addition: Sprinkle 1/2 cup of reduced-fat cheddar or feta cheese on top before baking for a cheesy twist.​

• Breadcrumb Topping: For a crunchy top, sprinkle 1/4 cup of whole wheat breadcrumbs over the casserole before baking.​

🧊 Storage and Make-Ahead Information

• Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.​

• Reheating: Reheat individual servings in the microwave for 1-2 minutes or until heated through.​

• Freezing: This casserole can be frozen for up to 2 months. Thaw overnight in the refrigerator before reheating.​

📊 Nutrition Facts (Per Serving)

• Calories: 180

• Protein: 8g

• Carbohydrates: 12g

• Fat: 12g

• Fiber: 4g

• W-W Points: 3​

❓ Frequently Asked Questions (FAQs)

Q: Can I make this casserole dairy-free?
A: Yes, use plant-based milk and omit the cheese or use a dairy-free cheese alternative.​

Q: Can I add meat to this casserole?
A: Absolutely! Cooked lean meats like chicken or turkey sausage can be added for extra protein.​

Q: How can I make this casserole spicier?
A: Add a pinch of red pepper flakes or chopped jalapeños to the vegetable mix.​

📝 Author Note

As a professional chef and recipe specialist, I love creating dishes that are both delicious and point-friendly. This Hearty Veggie Casserole is a staple in my household, perfect for any meal and adaptable to whatever vegetables you have on hand.​