Hearty Veggie Casserole

I’m excited to share this low-calorie, nutrient-packed Hearty Veggie Casserole that’s become my go-to for quick meals. I eat it day and night and the weight loss benefits have convinced me it’s a keeper!

Why You’ll Love This Recipe

I love how this casserole lets me enjoy loads of vegetables in one satisfying dish. It’s super easy to swap in whatever I have on hand, and the egg mixture binds everything together for a comforting, protein-rich meal that’s still light enough for weight loss.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

For the vegetables:

• 1 head broccoli, cut into florets

• 1 head cauliflower, cut into florets

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 cup cherry tomatoes, halved

• ¼ cup olive oil

• 1 teaspoon Italian seasoning

• ½ teaspoon salt

• ¼ teaspoon black pepper

• 1 green Spanish onion, chopped

• 1 cup chopped Spanish leaves (optional)

For the egg mixture:

• 4 large eggs

• ½ cup milk (add extra if I want it creamier)

• ¼ cup all-purpose flour

• ¼ teaspoon salt

• ¼ teaspoon black pepper

Directions

1. Preheat the oven to 400 °F (200 °C).

2. In a large bowl, I toss broccoli, cauliflower, bell peppers, cherry tomatoes, olive oil, Italian seasoning, salt, pepper, and green onion until everything is nicely coated.

3. I spread the veggies evenly in a 9×13-inch baking dish.

4. In another bowl, I whisk together eggs, milk, flour, salt, pepper, and optional Spanish leaves until smooth.

5. I pour that egg mixture over the vegetables.

6. Bake for 25–30 minutes, until the vegetables are tender and the egg layer is set.

7. I serve it immediately—hot and comforting from the oven.

Servings and timing

• Servings: Serves 6

• Prep time: ~10 minutes

• Cook time: 25–30 minutes

• Total time: ~40 minutes

Variations

• I add chopped parsley, chives, or basil to the egg mixture for fresh flavor.

• I sometimes stir in ½ cup of crumbled feta, goat cheese, or cheddar for a richer dish.

• A sprinkle of breadcrumbs on top before baking gives a nice crunchy finish.

Storage/Reheating

I store leftovers in an airtight container in the fridge for 3–4 days. To reheat, I microwave individual portions for 1–2 minutes or warm it in the oven at 350 °F for about 10 minutes. It freezes well too—just thaw overnight in the fridge and reheat.

FAQs

How can I make it even lower calorie?

I use low-fat milk or unsweetened almond milk, and measure olive oil carefully—or skip it and spray the veggies lightly instead.

Can I prepare it ahead of time?

Absolutely! I assemble everything, cover the dish, and keep it in the fridge for up to 12 hours. Then I bake it fresh when I’m ready.

What if I don’t want to use flour?

I’ve left out the flour and it still holds together nicely, though it’s slightly less structured. The eggs are enough to bind it.

Can I make this dairy-free?

Yes—with plant-based milk. I skip cheese or use a dairy-free alternative for added creaminess.

What other vegetables work?

I often swap in zucchini, spinach, mushrooms, or carrots—anything I have around, really!

Conclusion

This Hearty Veggie Casserole is my simple, versatile way to stay on track with a low-calorie, wholesome meal. I love customizing it and appreciate how it makes healthy eating effortless—and delicious! If you want more tasty, weight-friendly recipes, just let me know—I’m here to help!