Eating healthy doesn’t mean sacrificing flavor! This low-calorie vegetable casserole is a delicious, nutrient-packed dish perfect for any time of the day. It’s filled with fiber-rich vegetables, aromatic herbs, and just a touch of olive oil, ensuring you get maximum nutrition with minimum calories. If you’re looking for a light, satisfying, and easy-to-make meal that helps with weight loss while keeping you full and energized, this recipe is perfect for you.
This dish is naturally gluten-free, rich in vitamins and antioxidants, and can be customized to suit different dietary needs. Whether you’re following a low-carb, vegetarian, or Mediterranean diet, this casserole is a great choice.
Let’s dive into this wholesome recipe that’s not just healthy but also bursting with flavors!
Preparation Time
- Prep Time: 15 minutes
- Cooking Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4
Ingredients
Vegetables:
- 1 large broccoli, cut into florets
- 1 handful of baby kale
- 1 small onion, diced
- 7 small cloves of garlic, minced
Seasonings & Extras:
- 2 tablespoons olive oil
- 1 teaspoon salt (or to taste)
- ½ teaspoon black pepper
- ½ teaspoon paprika (optional, for a smoky touch)
- ½ teaspoon oregano or Italian seasoning
- ¼ teaspoon chili flakes (optional for spice)
- ½ cup low-fat shredded cheese (optional, for a cheesy finish)
Instructions
Step 1: Prepare the Vegetables
- Wash the broccoli florets and baby kale thoroughly under running water.
- Peel and dice the onion into small pieces.
- Mince the garlic cloves finely to release their aromatic flavor.
Step 2: Sauté the Base
- In a large skillet, heat 2 tablespoons of olive oil over medium heat.
- Add the diced onion and sauté for 2–3 minutes until soft and slightly golden.
- Stir in the minced garlic and cook for another 30 seconds, ensuring it doesn’t burn.
Step 3: Add the Vegetables
- Add the broccoli florets to the skillet and stir well to coat them in the garlic and onion mixture.
- Season with salt, black pepper, paprika, oregano, and chili flakes if using.
- Stir everything together and let the broccoli cook for 5 minutes on low heat.
Step 4: Assemble the Casserole
- Preheat the oven to 375°F (190°C).
- Transfer the sautéed vegetables to a baking dish.
- Add the baby kale on top and mix lightly.
- If you prefer a cheesy finish, sprinkle low-fat shredded cheese over the top.
Step 5: Bake to Perfection
- Cover the casserole dish with foil and bake for 20 minutes.
- Remove the foil and bake for another 5–10 minutes until the top is lightly golden.
Step 6: Serve & Enjoy
- Let the casserole cool for 5 minutes before serving.
- Garnish with fresh herbs like parsley or basil for extra flavor.
This low-calorie vegetable casserole is the perfect meal for anyone looking to eat healthier without giving up delicious flavors. The combination of broccoli, baby kale, and aromatic garlic creates a satisfying and nutritious dish, while the light seasonings enhance its natural taste.
Whether you’re enjoying this as a main course or a side dish, it’s a fantastic way to incorporate more vitamins, fiber, and antioxidants into your diet. Plus, it’s incredibly versatile—you can swap ingredients based on your preferences!
Try this simple, wholesome recipe today, and nourish your body with every bite!