Low-Calorie Vegetable Casserole

Packed with fiber, vitamins, and delicious flavor, this vegetable casserole is your go-to dish for healthy eating and fast weight loss. It’s light, satisfying, and so easy to prepare — perfect for lunch, dinner, or meal prep!

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 Ingredients

• 1 large broccoli head, cut into florets

• 1–2 tbsp olive oil

• A handful of baby kale

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• 1 small onion, diced

• 7 small garlic cloves, minced

• 12 small tomatoes (cherry or grape), halved

• 1 small red bell pepper, sliced

• 1 small yellow bell pepper, sliced

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• 1 small zucchini, diced

• ½ cup low-fat shredded cheese (mozzarella or cheddar blend)

• Salt and pepper, to taste

• Fresh herbs (parsley, dill, or basil), chopped for garnish

 Directions

1. Preheat the Oven

• Preheat to 375°F (190°C)

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• Lightly grease a medium casserole dish

2. Sauté the Base

• In a skillet over medium heat:

  • Add olive oil, diced onion, and minced garlic

  • Cook until softened and fragrant (about 3–4 minutes)

3. Assemble the Casserole

• In the casserole dish, layer:

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  • Broccoli florets

  • Baby kale

  • Tomatoes

  • Bell peppers

  • Zucchini

• Pour the sautéed onions and garlic over the veggies

• Season generously with salt and pepper

• Sprinkle shredded cheese evenly on top

4. Bake

• Bake uncovered for 20–25 minutes, or until the vegetables are tender and cheese is melted and golden

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5. Garnish & Serve

• Garnish with fresh herbs before serving

• Enjoy hot!

 Time & Serving

• Prep time: 15 minutes

• Cook time: 25 minutes

• Total time: 40 minutes

• Serves: 4 portions

• Calories: ~170 kcal per serving

Tips & Variations

• Add a sprinkle of chili flakes for a spicy kick

• Swap kale for spinach or Swiss chard

• Add cooked quinoa or brown rice for a more filling meal

 Discover More

Craving more healthy and low-calorie meals that actually taste good?
Visit Tinsuf.com for a full library of easy, satisfying, and figure-friendly recipes.

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