Introduction and Origin
Baked Zucchini and Cheese is a versatile dish that transforms humble vegetables into a delicious, cheesy casserole. Popular in Mediterranean and American cuisines, it showcases seasonal produce, especially zucchini, in a comforting baked form. It’s ideal as a side dish, light lunch, or meatless dinner.
Cultural Significance
This dish reflects the Mediterranean tradition of using fresh garden vegetables and olive oil in everyday cooking. In American homes, baked casseroles like this one are family staples, offering both nourishment and nostalgia. Its simplicity, affordability, and adaptability make it beloved across many cultures and dietary preferences.
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Ingredients Quantity
2 large zucchinis, diced
1 green bell pepper, diced
1 onion, chopped
1 cup grape tomatoes, halved
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon salt (or to taste)
1/2 teaspoon black pepper
1 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese
2 eggs, beaten
1/4 cup milk (optional, for creamier texture)
1/4 cup breadcrumbs (optional, for topping)
Fresh basil or parsley, for garnish (optional)
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Optional Additions
Chopped spinach or kale for added greens
Cooked quinoa or rice to make it heartier
Crumbled feta for a tangy flavor contrast
Red chili flakes for a kick
Mushrooms for umami depth
Panko breadcrumbs for a crispier topping
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Tips for Success
Salt the zucchini lightly and drain before baking to avoid excess water in the dish.
Pre-roast or sauté vegetables briefly to deepen flavors.
Mix cheeses for a balanced, rich flavor (mozzarella for meltiness, Parmesan for sharpness).
Use freshly grated cheese for better texture and taste.
Bake uncovered for a golden, slightly crispy top.
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Instructions
1. Preheat oven to 375°F (190°C).
2. Prepare the zucchini: Place diced zucchini in a colander, sprinkle with a bit of salt, and let sit for 15–20 minutes to release excess moisture. Pat dry.
3. Sauté vegetables: In a skillet, heat olive oil. Add onion and bell pepper. Cook until softened (3–5 minutes), then add garlic and grape tomatoes. Cook another 2 minutes.
4. Combine ingredients: In a large bowl, mix sautéed veggies, drained zucchini, oregano, black pepper, beaten eggs, milk (if using), and half of both cheeses. Stir to combine.
5. Transfer to baking dish: Pour the mixture into a greased 9×9-inch baking dish. Top with remaining cheese and breadcrumbs if using.
6. Bake for 25–30 minutes, or until golden and bubbly.
7. Cool slightly before serving. Garnish with chopped herbs if desired.
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Description
This dish is bursting with the natural sweetness of roasted zucchini and tomatoes, the savory depth of cheese, and the herby aroma of oregano and garlic. The top is perfectly golden, while the inside remains moist, cheesy, and flavorful—a satisfying bite in every forkful.
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Nutritional Information (Per Serving – based on 6 servings)
Calories: ~180
Protein: 10g
Carbohydrates: 9g
Fat: 12g
Fiber: 2g
Sodium: ~300mg
Note: Values vary depending on cheese type, added milk, and toppings.
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Conclusion and Recommendation
Baked Zucchini and Cheese is a wholesome and crowd-pleasing dish that balances freshness with indulgence. Whether you’re using garden vegetables in summer or seeking a light winter casserole, it adapts beautifully. Serve it with crusty bread, a salad, or as a vegetarian main course.
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Embracing Healthful Indulgence
To make this dish even more nutritious without sacrificing satisfaction:
Use low-fat cheese or reduce cheese amounts slightly.
Substitute eggs with flax eggs for a vegan twist.
Opt for plant-based milk instead of dairy.
Add extra fiber-rich vegetables like spinach or cauliflower.
Use whole-grain breadcrumbs for a healthier topping.
This recipe proves that indulgence and health can coexist deliciously—savor it guilt-free and creatively!