🥘 Hearty Veggie Casserole
A warm, colorful, and satisfying baked dish loaded with fiber-rich vegetables and light egg custard — perfect for lunch, dinner, or even a protein-rich breakfast!
🥦 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 Spanish leaves (optional) — such as spinach or chard
For the Egg Mixture:
- 4 large eggs
- 1/2 cup milk (dairy or unsweetened plant-based)
- 1/4 cup all-purpose flour (or oat flour for gluten-free option)
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
🍽️ Instructions
- Preheat Oven:
Set oven to 375°F (190°C) and lightly grease a medium baking dish with olive oil or nonstick spray. - Prepare Vegetables:
In a large bowl, toss all chopped vegetables (except Spanish leaves) with olive oil, Italian seasoning, salt, and pepper. Spread evenly in the baking dish. - Roast Vegetables:
Bake for 20 minutes until the vegetables are tender and slightly golden. - Add Greens (Optional):
If using Spanish leaves or spinach, stir them into the hot vegetables after roasting so they wilt slightly. - Make Egg Mixture:
In a medium bowl, whisk together eggs, milk, flour, salt, and pepper until smooth and slightly frothy. - Combine and Bake:
Pour the egg mixture evenly over the roasted vegetables. Gently stir to coat everything.
Bake for 25–30 minutes or until the casserole is set and lightly golden on top. - Cool & Serve:
Let rest for 5 minutes before slicing. Serve warm or chilled.
🍴 Servings
Serves: 4–6
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
🧠 Nutritional Information (per serving)
Approximate values for 1 of 6 servings:
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 9 g |
| Carbohydrates | 14 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 270 mg |
(Values vary depending on ingredients used.)
💪 Health Benefits
- 🌱 Low-Calorie & Filling: High in fiber and water from vegetables to keep you full longer.
- 🥚 Protein-Packed: Eggs help maintain muscle mass while losing fat.
- 🧡 Nutrient-Dense: Loaded with vitamins C, K, and antioxidants from colorful veggies.
- 🌾 Supports Digestion: Cauliflower and broccoli aid gut health and detoxification.
- 💧 Hydrating: Vegetables contribute to daily hydration needs.
🌟 Chef’s Notes & Tips
- Add Flavor: Sprinkle with a bit of parmesan, nutritional yeast, or herbs for a flavor boost.
- Make It Vegan: Swap eggs for 1 cup chickpea flour + 1 cup water + 1 tbsp olive oil.
- Storage: Keeps well for 4–5 days in the fridge. Reheat or enjoy cold.
- Meal Prep: Bake in advance and portion into containers for easy grab-and-go meals.
- Extra Crunch: Add sliced zucchini or mushrooms for more texture.
❓ Q&A
Q: Can I eat this casserole every day while losing weight?
✅ Yes — it’s low in calories, nutrient-rich, and satisfying. Just balance it with other protein and fiber sources.
Q: Can I freeze it?
✅ Absolutely. Slice into portions, wrap, and freeze for up to 2 months. Reheat in the oven at 350°F.
Q: What can I use instead of flour?
🌾 Use oat flour, almond flour, or cornstarch for a gluten-free version.
Q: Can I add cheese?
🧀 Yes! A light sprinkle of low-fat cheese adds creaminess without many extra calories.
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✨ Eating clean doesn’t have to be boring — let’s keep it colorful and delicious!