Low-Calorie Vegetable Casserole Recipe!

🥦 Low-Calorie Vegetable Casserole (Healthy & Filling)

✅ Why this recipe works

• High in fiber and vegetables

• Low in calories but not restrictive

• Easy to customize

• Great for family meals or meal prep

🥘 Ingredients (Serves 4)

Vegetables

• 1 medium zucchini, sliced

• 1 medium yellow squash, sliced

• 1 bell pepper, chopped

• 1 cup broccoli florets

• 1 cup cauliflower florets

• 1 small onion, diced

• 2 cloves garlic, minced

Sauce

• 1 cup low-sodium vegetable broth

• ½ cup crushed tomatoes (no added sugar)

• 1 tablespoon olive oil

• 1 teaspoon Italian seasoning

• ½ teaspoon paprika

• Salt and pepper to taste

Topping (optional but recommended)

• ¼ cup reduced-fat shredded mozzarella or

• 2 tablespoons nutritional yeast (dairy-free)

👩‍🍳 Instructions

1. Preheat oven to 375°F (190°C).

2. Lightly grease a baking dish with olive oil or cooking spray.

3. Add all chopped vegetables to the dish and mix well.

4. In a bowl, mix vegetable broth, crushed tomatoes, olive oil, and spices.

5. Pour sauce evenly over the vegetables and stir gently.

6. Cover with foil and bake for 30 minutes.

7. Remove foil, add topping if using, and bake 10–15 more minutes until tender.

8. Let rest for 5 minutes before serving.

🔢 Nutrition (Approx. per serving)

• Calories: 120–150

• Protein: 4–6 g

• Fiber: 5–7 g

• Fat: 4 g

(Calories vary slightly based on toppings)

❓ Q & A

Q: Can I add protein without adding many calories?

Yes. Add:

• Chickpeas (¼ cup per serving)

• White beans

• Lentils
  These keep it filling and nutritious.

Q: Can I make it vegan?

Absolutely. Use nutritional yeast instead of cheese.

Q: Can I prepare this ahead of time?

Yes! Assemble it, cover, and refrigerate up to 24 hours before baking.

Q: Can I freeze this casserole?

Yes, but texture is best if eaten fresh. If freezing:

• Cool completely

• Freeze up to 2 months

• Reheat in oven, not microwave

Q: What vegetables can I swap in?

Great options include:

• Spinach or kale

• Mushrooms

• Green beans

• Carrots

Q: Is this good for teens and families?

Yes 👍
It’s balanced, nourishing, and supports healthy growth—not a diet food.