Hearty Veggie Casserole (Low-Calorie & Weight Loss Friendly!)
Ingredients
Vegetables
1 head broccoli, florets
1 head cauliflower, florets
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup cherry tomatoes, halved
1 green Spanish onion, chopped
1 cup Spanish leaves (optional)
1/4 cup olive oil
1 tsp Italian seasoning
1/2 tsp salt
1/4 tsp black pepper
Egg Mixture
4 large eggs
1/2 cup milk (low-fat or almond milk for lighter calories)
1/4 cup all-purpose flour
1/4 tsp salt
1/4 tsp black pepper
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🍽️ Instructions
1. Preheat
Heat oven to 190°C (375°F).
2. Prepare Vegetables
In a large bowl:
Add broccoli, cauliflower, peppers, tomatoes, onion, and Spanish leaves.
Add olive oil, seasoning, salt, and pepper.
Toss to coat evenly.
Spread vegetables in a baking dish (glass dish like the photo).
3. Make Egg Mixture
Whisk together:
Eggs
Milk
Flour
Salt & pepper
Pour evenly over the vegetables.
4. Bake
Bake 35–40 minutes until:
Top is golden
Center is set
Vegetables are soft
Let cool 5 minutes before slicing.
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🔥 Tips to Make It Even Healthier
🌱 Use olive oil spray instead of 1/4 cup oil → lowers calories by 150+
🥚 Add 2 extra egg whites → more protein, fewer calories
🧀 Add 1/4 cup low-fat cheese on top (optional)
🍅 Add spinach, zucchini, or mushrooms to bulk it up
⏳ Meal prep: Stays fresh 3–4 days in the fridge
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💬 Q/A Section
Q: Is it good for weight loss?
A: Yes! It’s low-calorie, high-fiber, and keeps you full for hours.
Q: Can diabetics eat it?
A: Absolutely — no sugar, low carb, full of vegetables.
Q: Can I make it dairy-free?
A: Yes. Use almond or oat milk + skip cheese.
Q: Can I skip flour?
A: Yes. It will still set, but be softer like a frittata.
Q: Can I add chicken or fish?
A: Yes — add cooked shredded chicken or baked salmon pieces