This Low-Calorie Vegetable Casserole is perfect for anyone looking to enjoy hearty, wholesome meals while keeping calories in check.
Packed with nutrient-dense ingredients like broccoli, kale, and cherry tomatoes, it’s loaded with fiber and vitamins that promote health and satiety.
A touch of garlic and paprika brings a burst of flavor, making it a delicious option for breakfast, lunch, or dinner.
Whether you’re looking to lose weight or simply add more veggies to your diet, this casserole is a satisfying, guilt-free choice you’ll love!
Ingredients:
1 large broccoli, cut into florets
1 tablespoon olive oil (or spray for even fewer calories)
A handful of baby kale
1 small onion, diced
7 small cloves of garlic, minced
12 small tomatoes (cherry or grape tomatoes preferred), halved
Salt and pepper to taste
½ teaspoon paprika
½ teaspoon dried oregano
1 tablespoon lemon juice
Optional: Grated low-fat cheese or nutritional yeast for a cheesy flavor without many calories
Instructions :
Preheat your oven to 375°F (190°C).
In a pan, heat olive oil, then sauté onions and garlic until softened.
Add broccoli florets, tomatoes, kale, and seasonings. Stir everything together and cook for a few minutes until the kale starts wilting.
Transfer everything to a casserole dish, drizzle with lemon juice, and add a sprinkle of cheese or nutritional yeast if desired.
Bake uncovered for 20-25 minutes until the vegetables are tender and slightly golden.
To add variety to your low-calorie vegetable casserole, consider swapping in different vegetables like zucchini, cauliflower, or bell peppers, or adding lean proteins such as chicken, tofu, or chickpeas for a more filling meal.
You can create a grain base with cooked quinoa or brown rice, or enhance the dish with nutritional yeast for a cheesy flavor without the extra calories.
For a creamy twist, mix in a bit of low-fat Greek yogurt.
Roasting the vegetables beforehand adds extra flavor, and using a spray bottle or non-stick pan helps control the oil for a lighter dish.
Prep ahead to save time, and store leftovers in the fridge or freezer for easy meals throughout the week.
To store your low-calorie vegetable casserole, first allow it to cool completely, then transfer it to an airtight container or cover the dish tightly with plastic wrap.
It will stay fresh in the refrigerator for up to 3-4 days. For longer storage, you can freeze the casserole in individual portions for up to 2-3 months.
When reheating, you can warm it in the microwave or oven, ensuring it’s thoroughly heated.
If frozen, let it thaw overnight in the fridge before baking, or microwave it straight from the freezer for a quicker option.
This makes meal prep easy and convenient!
Here are some notes for making and storing your low-calorie vegetable casserole:
Veggie Choices: Feel free to mix and match different vegetables based on what’s available or what you prefer. Sturdier veggies like broccoli and cauliflower hold up well, while leafy greens like spinach and kale wilt nicely in the bake.
Oil Usage: Minimize oil by using a spray bottle or non-stick cooking spray. This helps keep the casserole light without sacrificing texture.
Flavor Boost: Roasting the veggies beforehand or adding fresh herbs and spices can take the dish from simple to flavorful without adding extra calories.
Make-Ahead Option: This casserole is perfect for meal prepping. You can prepare everything in advance and store it unbaked in the fridge, then pop it in the oven when ready to eat.
Storing and Freezing: Store in the fridge for 3-4 days or freeze in portions for up to 2-3 months. Reheat in the microwave or oven, and if frozen, it’s best to thaw overnight in the fridge for even heating.
These tips ensure your casserole stays healthy, fresh, and delicious!