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Hearty Veggie Casserole (Low Calorie & Perfect for Weight Loss!)
This Hearty Veggie Casserole is low in calories, big on flavor, and perfect for anyone looking to eat light while still enjoying a satisfying meal.
Packed with colorful vegetables and a simple egg-based mixture, it’s wholesome, filling, and can be enjoyed day or night.
A healthy favorite from deesviral that you’ll want to keep on repeat!
Introduction
I eat this vegetable casserole day and night — it’s so delicious and helps me lose weight quickly without feeling deprived.
With vibrant broccoli, cauliflower, peppers, onions, and tomatoes, this casserole proves that healthy food can be hearty and crave-worthy.
Baked with a light egg mixture, it sets beautifully into a golden, flavorful dish that works as a main course or a side.
If you’re on a wellness journey or simply want to add more veggies into your meals, this casserole is your new best friend.
Don’t forget to follow along and keep checking back — I’ve got plenty more healthy, satisfying recipes coming your way!
Ingredients
For the Vegetables:
- 1 head broccoli, cut into florets
- 1 head cauliflower, cut into florets
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup olive oil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 green Spanish onion, chopped
- 1 cup chopped Spanish leaves (optional)
For the Egg Mixture:
- 4 large eggs
- 1/2 cup milk
- 1/4 cup all-purpose flour
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Step-by-Step Instructions
- Preheat oven: Set oven to 375°F (190°C). Grease a 9×13-inch baking dish.
- Prep veggies: In a large bowl, toss broccoli, cauliflower, peppers, cherry tomatoes, onion, and optional greens with olive oil, Italian seasoning, salt, and pepper.
- Roast briefly (optional): For extra flavor, spread vegetables on a baking sheet and roast for 10 minutes before assembling.
- Make egg mixture: In another bowl, whisk together eggs, milk, flour, salt, and pepper until smooth.
- Assemble casserole: Place vegetables evenly into prepared dish. Pour egg mixture over the top, ensuring even coverage.
- Bake: Bake uncovered for 35–40 minutes, until golden brown on top and set in the center.
- Cool & serve: Let rest for 5 minutes before slicing. Serve warm and enjoy!
Storage & Reheating
- Refrigerate leftovers in an airtight container for up to 4 days.
- Reheat in the oven at 350°F (175°C) for 10 minutes, or microwave individual portions for 1–2 minutes.
- Not freezer-friendly, as the eggs and veggies may lose texture upon thawing.
Why This Recipe Works
- Low calorie: Loaded with vegetables and bound with a light egg mixture, this dish is nutrient-dense but not heavy.
- Versatile: Works for breakfast, lunch, or dinner.
- Flavorful: The combination of roasted veggies and herbs keeps every bite exciting.
Expert Tips
- Add grated Parmesan or feta cheese if you want a richer flavor.
- Use seasonal vegetables — zucchini, mushrooms, or spinach work beautifully here.
- Roasting the veggies before baking deepens the flavor and keeps the casserole from getting watery.
Frequently Asked Questions
Can I make this ahead? Yes, assemble and refrigerate overnight, then bake fresh the next day.
Can I make it dairy-free? Use unsweetened almond milk instead of dairy milk.
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Is it keto-friendly? Swap flour with almond flour for a lower-carb option.
Estimated Nutrition
~160 kcal per serving (estimate).
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