Description
A low‑calorie, nutrient‑packed Hearty Veggie Casserole loaded with seasonal vegetables bound by a protein‑rich egg custard—comforting, customizable, and perfect for weight‑friendly meals.
Ingredients
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 tsp Italian seasoning
½ tsp salt
¼ tsp black pepper
1 green onion, chopped
1 cup chopped spinach or chard (optional)
Egg Mixture:
4 large eggs
½ cup milk (dairy or plant‑based)
¼ cup all‑purpose flour
½ tsp salt
¼ tsp black pepper
Instructions
- Preheat oven to 400 °F (200 °C).
- In a large bowl, toss broccoli, cauliflower, bell peppers, cherry tomatoes, olive oil, Italian seasoning, salt, pepper, and green onion until evenly coated.
- Spread the vegetable mixture in a 9×13‑inch baking dish.
- In another bowl, whisk eggs, milk, flour, salt, pepper, and optional spinach until smooth.
- Pour the egg mixture over the vegetables in the dish.
- Bake for 25–30 minutes until veggies are tender and the egg layer is set and lightly golden.
- Serve hot from the oven.
Notes
- Store leftovers in an airtight container in the fridge for 3–4 days.
- Reheat in the microwave (1–2 minutes) or oven (350 °F for ~10 minutes).
- Freeze cooled portions—thaw overnight and reheat as above.
- Add crumbled feta, goat cheese, or cheddar for extra richness.
- Top with breadcrumbs before baking for a crisp finish.
- Use low‑fat or unsweetened almond milk to reduce calories.
- Prep ahead: assemble and refrigerate up to 12 hours before baking.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 slice (of 6)
- Calories: 210
- Sugar: 4g
- Sodium: 320mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 10g
- Cholesterol: 140mg
