First off, thank you for being here. Whether you’re just starting a healthier journey or looking for delicious ways to fuel your body, I’m so glad you stopped by. We all deserve food that makes us feel good — body and soul — and this low-calorie vegetable casserole does exactly that.
Packed with vibrant vegetables, warm oven-baked flavors, and a light creamy finish, this casserole is one of those recipes that proves healthy eating doesn’t mean boring or bland. I’ve been eating it day and night lately — and honestly? I feel lighter, more energized, and totally satisfied.
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🥦 What is this Casserole All About?
This dish is a rainbow of roasted goodness, made with fresh vegetables, garlic, herbs, and a lighter creamy sauce that melts beautifully over everything in the oven. It’s low in calories, high in fiber, and bursting with flavor. It’s also totally customizable and naturally gluten-free and vegetarian.
Why You’ll Love This Recipe:
- ✅ Low in calories, BIG on flavor
- ✅ Rich in fiber, antioxidants, and vitamins
- ✅ One-dish wonder — easy cleanup!
- ✅ Perfect for meal prep or clean eating
What Does It Taste Like?
Think: tender roasted broccoli, juicy sweet tomatoes, soft caramelized onion and garlic, all coated in a light creamy herb sauce that bubbles into cheesy bliss. It’s cozy, nourishing, and oh-so-satisfying — without any heavy ingredients weighing you down.
🛒 Ingredients
Here’s what you’ll need to make this healthy veggie casserole:
- 1 large head of broccoli, cut into florets
- A drizzle of olive oil
- A handful of baby kale (or spinach)
- 1 small onion, diced
- 7 small garlic cloves, minced
- 12 cherry or grape tomatoes, halved
- Optional: 1/2 bell pepper, diced (for extra color)
For the Light Cream Sauce:
- 1 cup plain Greek yogurt (or low-fat sour cream)
- 1/2 cup low-fat shredded cheese (like mozzarella or part-skim cheddar)
- 1 egg
- 1 tsp Dijon mustard
- 1/2 tsp dried Italian herbs
- Salt and pepper, to taste
- Optional: fresh chopped parsley or dill
🧰 Tools You’ll Need
- 9×13-inch casserole dish or baking pan
- Mixing bowls
- Whisk or fork
- Knife + cutting board
- Oven
🍳 How to Make This Low-Cal Veggie Casserole
Step 1: Prep the Veggies
Preheat your oven to 375°F (190°C). Lightly grease your casserole dish with a touch of olive oil or cooking spray.
In a large mixing bowl, toss the broccoli florets, kale, onion, tomatoes, and garlic with a drizzle of olive oil and a pinch of salt and pepper. Pour the mixture into the prepared dish.
Step 2: Make the Creamy Topping
In a separate bowl, whisk together the Greek yogurt, shredded cheese, egg, Dijon mustard, herbs, and a little salt and pepper. It should be smooth and pourable.
Step 3: Assemble and Bake
Pour the creamy mixture evenly over the vegetables. Use a spoon to gently spread it across the top, letting it seep into the layers.
Bake for 30–35 minutes, or until the casserole is bubbly and the top is golden.
Step 4: Let It Rest & Serve
Let it rest for 5 minutes before serving. Garnish with fresh herbs if you like. Enjoy warm!
🍽 What to Serve with This
This casserole is super satisfying on its own, but here are a few ways to round it out:
- Serve over quinoa or brown rice for a heartier meal
- Add a side of grilled chicken or tofu for protein
- Pair with a light green salad for freshness
🔄 Variations & Add-Ins
- Want it cheesier? Add a little extra shredded cheese on top.
- Craving spice? Sprinkle with red pepper flakes or drizzle with hot sauce before serving.
- Add protein: Stir in chickpeas, shredded chicken, or cooked lentils.
🧊 Storage Tips
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven until warm.
This dish actually gets even more flavorful the next day — perfect for meal prep!
❓ Frequently Asked Questions
Can I use frozen vegetables?
Yes! Just thaw and pat dry before using to avoid excess moisture.
Can I make it dairy-free?
Absolutely. Use a plant-based yogurt and dairy-free cheese alternative.
Is it keto or low-carb?
It’s naturally lower in carbs, but you can reduce tomatoes or onions for a stricter keto version.
Can I prep it ahead of time?
Totally. Assemble the casserole, cover, and refrigerate overnight. Bake fresh when ready to eat!
❤️ Final Thoughts
This low-calorie vegetable casserole is one of those recipes that’s as beautiful as it is nourishing. It’s comfort food without the guilt — full of color, flavor, and feel-good ingredients.
I’ve made it for lunch, dinner, and yes, even breakfast (just add an egg on top and boom!). It’s that good — and I think you’ll fall in love with it too.
📸 Made This Recipe?
Please share your photos on Pinterest or tag me online! I love seeing your beautiful creations and how you make them your own.
🧮 Approximate Nutrition (per serving – 1 of 6 servings):
- Calories: 190
- Protein: 11g
- Fat: 9g
- Carbs: 14g
- Fiber: 3g
- Sugar: 5g
Based on standard ingredients. Values may vary slightly depending on specific brands and quantities.
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