Savory Vegetable and Cheese Casserole: A Wholesome, Flavorful Dish for All Occasions
Overview
This savory vegetable and cheese casserole is a nutritious, hearty dish packed with vibrant vegetables and creamy cheese. It’s perfect as a main course or a side dish for any meal. The combination of fresh vegetables, eggs, and cheese provides a well-balanced meal, making it an excellent choice for brunch, lunch, or dinner. Rich in fiber, protein, and essential vitamins, this dish offers great health benefits and is a delicious way to incorporate more vegetables into your diet.
Ingredients (Serves 6-8)
- 2 tbsp olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 2 cups broccoli florets
- 1 zucchini, thinly sliced
- 1 bell pepper (red or yellow), diced
- 2 cups baby spinach
- 1 ½ cups shredded mozzarella or cheddar cheese
- 6 large eggs
- ½ cup milk or unsweetened plant-based milk
- 1 tsp dried oregano
- ½ tsp paprika
- Salt and pepper to taste
Instructions
1. Preheat the Oven:
Preheat the oven to 190°C (375°F). Grease a 9×13-inch baking dish with olive oil or cooking spray.
2. Sauté the Vegetables:
- Heat the olive oil in a large skillet over medium heat.
- Add the onion and garlic and sauté until soft and fragrant, about 3 minutes.
- Add the broccoli, zucchini, and bell pepper. Cook for another 5-7 minutes, stirring occasionally, until the vegetables soften slightly.
- Stir in the baby spinach and cook for 1-2 minutes until wilted.
3. Prepare the Egg Mixture:
- In a large bowl, whisk together the eggs, milk, oregano, paprika, salt, and pepper.
- Stir in half of the shredded cheese.
4. Assemble the Casserole:
- Spread the sautéed vegetables evenly across the prepared baking dish.
- Pour the egg mixture over the vegetables.
- Sprinkle the remaining cheese on top.
5. Bake:
Bake for 25-30 minutes or until the casserole is set and the cheese is melted and bubbly. You can broil for the last 2 minutes to create a golden-brown crust.
6. Serve and Enjoy:
Let the casserole cool for 5 minutes before slicing. Serve warm with a side of green salad or whole-grain bread.
Nutritional Information (Per Serving)
- Calories: 220 kcal
- Protein: 13 g
- Carbohydrates: 8 g
- Fat: 15 g
- Fiber: 2 g
- Calcium: 20% of Daily Value
Health Benefits of Savory Vegetable and Cheese Casserole
- High in Protein:
The combination of eggs and cheese makes this casserole a great source of complete protein, supporting muscle growth and repair. - Rich in Antioxidants:
Vegetables like broccoli, bell peppers, and spinach provide antioxidants such as vitamin C, which helps fight inflammation and strengthens the immune system. - Promotes Digestive Health:
With fiber from zucchini, spinach, and broccoli, this dish supports healthy digestion and prevents constipation. - Bone Health Support:
Cheese and eggs contribute calcium and vitamin D, promoting strong bones and teeth. - Low in Refined Carbs:
This casserole is naturally low in carbohydrates, making it a good option for low-carb or keto-friendly diets.
Tips for Customization
- Add protein: Include cooked chicken, turkey, or tofu for an even more filling meal.
- Make it dairy-free: Use plant-based cheese and milk alternatives.
- Extra flavor: Add herbs like thyme, basil, or parsley for added aroma.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
The savory vegetable and cheese casserole is a delicious way to enjoy a nutrient-rich meal. It’s perfect for feeding a crowd or meal prepping for the week. Whether you’re looking for a light dinner or a filling brunch, this casserole will satisfy your cravings while supporting your health.
