This Low-Calorie Vegetable Casserole is a hearty, fiber-rich dish that’s packed with colorful vegetables, light dairy, and aromatic herbs. It’s creamy, cheesy, and comforting—yet surprisingly low in calories. Ideal for meal prep, this casserole can be enjoyed for breakfast, lunch, or dinner. It’s filling enough to keep you satisfied, but light enough to support healthy weight loss. Whether you’re following a calorie-controlled diet or just want to eat more veggies, this dish is a delicious and practical solution.
Ingredients
| Ingredient | Quantity |
|---|---|
| Broccoli florets | 2 cups |
| Cauliflower florets | 2 cups |
| Baby carrots (sliced) | 1 cup |
| Bell peppers (any color) | 1 cup, chopped |
| Cherry tomatoes | 1 cup, halved |
| Onion | 1 small, diced |
| Garlic | 2 cloves, minced |
| Light sour cream | 1 cup |
| Light mayonnaise | ½ cup |
| Eggs | 2 |
| Shredded light cheddar cheese | 1 cup |
| Grated Parmesan cheese | ¼ cup |
| Whole-wheat panko breadcrumbs | ½ cup |
| Olive oil | 1 tablespoon |
| Dried thyme | ½ teaspoon |
| Dried oregano | ½ teaspoon |
| Salt and pepper | To taste |
| Fresh parsley (optional) | For garnish |
Instructions
1. Preheat and Prep
- Preheat your oven to 375°F (190°C).
- Lightly grease a 9×13-inch baking dish with olive oil or non-stick spray.
2. Blanch the Vegetables
- Bring a large pot of water to a boil.
- Add broccoli, cauliflower, and carrots. Blanch for 3–4 minutes until slightly tender.
- Drain and immediately transfer to a bowl of ice water to stop the cooking process. Drain again and set aside.
3. Sauté Aromatics
- In a skillet, heat olive oil over medium heat.
- Add diced onion and garlic. Sauté for 3–4 minutes until soft and fragrant.
- Add bell peppers and cherry tomatoes. Cook for another 2–3 minutes. Remove from heat.
4. Mix the Sauce
- In a large bowl, whisk together sour cream, mayonnaise, eggs, thyme, oregano, salt, and pepper.
- Stir in the shredded cheddar and Parmesan cheese.
5. Assemble the Casserole
- In a large mixing bowl, combine the blanched vegetables and sautéed aromatics.
- Pour the creamy sauce over the vegetables and mix until evenly coated.
- Transfer the mixture to the prepared baking dish and spread evenly.
- Sprinkle the top with panko breadcrumbs for a light, crispy topping.
6. Bake
- Bake uncovered for 30–35 minutes, or until the top is golden and the casserole is bubbling.
- Let it rest for 5–10 minutes before serving to allow it to set.
7. Garnish and Serve
- Garnish with chopped fresh parsley if desired.
- Serve warm as a main dish or a hearty side.
Tips for Success
- Customize your veggies: Add zucchini, spinach, mushrooms, or green beans.
- Make it vegan: Use plant-based yogurt, vegan mayo, and dairy-free cheese.
- Add protein: Stir in cooked lentils, chickpeas, or shredded chicken for extra satiety.
- Meal prep friendly: Keeps well in the fridge for up to 4 days and freezes beautifully.
Health Benefits
- Low in calories but high in fiber and nutrients
- Supports digestion with cruciferous vegetables like broccoli and cauliflower
- Rich in antioxidants from colorful veggies like bell peppers and tomatoes
- Protein-packed with eggs and light cheese to keep you full longer
Would you like a version of this recipe with a spicy kick or one tailored for keto or gluten-free diets?