Low-Calorie Vegetable Casserole
Introduction
This Vegetable Casserole is light, nourishing, and full of flavor—perfect for anyone looking to enjoy healthy comfort food while keeping calories in check. Packed with broccoli, kale, tomatoes, onion, and garlic, it’s a dish that proves you don’t need heavy cream or cheese to make a satisfying casserole. Whether you’re enjoying it for lunch, dinner, or even as a snack, this recipe is a delicious way to fuel your body and support weight loss goals.
Why You’ll Love This Recipe
Low in calories, high in nutrients: A powerhouse of fiber, vitamins, and antioxidants.
Easy to make: Simple steps and everyday ingredients.
Versatile: Works as a main dish or side.
Meal-prep friendly: Stores well for several days, making it perfect for healthy eating all week.
Recipe Details
Yields: 4–6 servings
Prep Time: 15 minutes
Cook Time: 30–35 minutes
Total Time: ~50 minutes
Ingredients
1 large broccoli, cut into florets
1 tbsp olive oil (plus extra for drizzling)
A handful of baby kale
1 small onion, diced
7 small cloves garlic, minced
12 cherry or grape tomatoes, halved
Salt & pepper, to taste
Optional: red pepper flakes for heat
Optional garnish: fresh parsley or basil
Step-by-Step Instructions
- Preheat the Oven
Preheat oven to 375°F (190°C).
Lightly grease a medium casserole dish with olive oil.
- Prepare the Vegetables
Steam or blanch broccoli florets for 3–4 minutes until slightly tender.
In a skillet, heat 1 tbsp olive oil over medium heat.
Sauté onion and garlic until fragrant and golden, about 3 minutes.
Add kale and cook until just wilted.
- Assemble the Casserole
Spread broccoli evenly in the casserole dish.
Top with sautéed onion, garlic, and kale.
Scatter halved tomatoes across the top.
Season generously with salt, pepper, and red pepper flakes if using.
Drizzle lightly with olive oil.
- Bake
Bake uncovered for 25–30 minutes, until vegetables are tender and tomatoes are slightly caramelized.
- Serve
Garnish with fresh parsley or basil.
Serve warm as a main dish or side.
Tips for Success
Don’t overcook broccoli: Keep it slightly crisp for better texture.
Use fresh garlic: Adds depth of flavor compared to powdered.
Add protein: Pair with grilled chicken or chickpeas for a complete meal.
Meal prep: Store in airtight containers for up to 3 days in the fridge.
Variations
Cheesy version: Sprinkle with a little low-fat mozzarella before baking.
Mediterranean twist: Add olives and a sprinkle of oregano.
Spicy kick: Toss in sliced jalapeños or extra chili flakes.
Root veggie mix: Add diced carrots or zucchini for more variety.
Serving Ideas
Serve with a side of quinoa or brown rice for a balanced plate.
Pair with a light soup for a cozy dinner.
Enjoy as a standalone dish for a low-calorie lunch.
Storage
Refrigerator: Store leftovers in an airtight container for up to 3 days.
Freezer: Freeze portions for up to 1 month. Reheat in the oven for best texture.
Conclusion
This Low-Calorie Vegetable Casserole is proof that healthy eating can be both delicious and satisfying. With its vibrant colors, bold flavors, and nutrient-packed ingredients, it’s a dish you’ll want to enjoy day and night.