Low-Calorie Vegetable Casserole

🌿 Low-Calorie Vegetable Casserole (Eat Day & Night and Still Lose Weight!)

✅ Why This Recipe Works for Weight Loss

This casserole is light, plant-based, and incredibly filling due to its high fiber and water content. There’s no cheese, cream, or processed carbs — just wholesome, fat-burning vegetables, flavorful aromatics, and a touch of olive oil. You can eat large portions without piling on calories, making it ideal for those following a low-calorie or intermittent fasting plan.

🥬 Ingredients:

1 large head of broccoli, cut into small florets
1 tbsp olive oil (or less, if preferred)
A handful of baby kale (or spinach)
1 small onion, finely diced
7 small garlic cloves, minced (or 3 large cloves)
12 small cherry or grape tomatoes, halved
1 medium zucchini, chopped (optional but recommended)
1 small carrot, thinly sliced (optional)
½ tsp paprika
½ tsp dried oregano
¼ tsp black pepper
Salt, to taste
Juice of ½ lemon
Optional: Chili flakes, turmeric, cumin, or fresh parsley for garnish

🔪 Instructions:

1. Preheat the Oven

Preheat your oven to 375°F (190°C).

2. Sauté the Aromatics

In a large non-stick skillet or pot, heat olive oil over medium heat.
Add the diced onion and cook for 3–4 minutes until translucent.
Add the garlic and sauté for 1 more minute, stirring frequently.

3. Add Vegetables

Add the broccoli florets, zucchini, and carrot (if using).
Stir for 3–4 minutes to lightly soften the veggies.

4. Season and Simmer

Add the paprika, oregano, black pepper, and salt.
Toss in the baby kale and halved cherry tomatoes.
Squeeze in the lemon juice and stir everything well.
Cover and let simmer for 3–5 minutes until the greens wilt slightly and the tomatoes begin to soften.

5. Transfer to Casserole Dish

Lightly oil or line a medium casserole dish (glass or ceramic preferred).
Pour the sautéed mixture into the dish and spread evenly.

6. Bake

Bake in the oven for 20–25 minutes, uncovered, until the top is slightly golden and the vegetables are fully tender but not mushy.

7. Garnish & Serve

Remove from the oven and sprinkle with fresh herbs, chili flakes, or a touch of extra lemon if desired.
Serve hot or warm.

🍽️ Serving Suggestions:

As a main dish: Serve a big bowlful for lunch or dinner.
With protein: Pair with grilled chicken, tofu, chickpeas, or a boiled egg for extra protein.
With whole grains: Serve with brown rice, quinoa, or couscous for a balanced meal.

🩺 Nutrition & Health Benefits:

Approximate values per serving (recipe makes 2–3 large servings):

Calories: 120–150
Protein: ~4–6g (add more with beans or tofu)
Fat: ~5–7g (mostly from olive oil)
Carbs: ~10–14g
Fiber: High (helps satiety and digestion)
Sugar: Mostly natural (from tomatoes, onion, carrot)
Vitamins: Rich in Vitamins A, C, K, and antioxidants

This dish is:

✅ Vegan & vegetarian
✅ Gluten-free
✅ Dairy-free
✅ Low in calories
✅ High in fiber
✅ Full of anti-inflammatory ingredients

💡 Tips for Success:

Cut all vegetables evenly for even cooking.
Don’t overbake — you want the veggies tender but still colorful and fresh.
Add heat with chili flakes or cayenne if you like spice — this may boost metabolism.
Use what you have — you can swap in spinach, bell peppers, green beans, or cauliflower.
Double the batch and store in the fridge — it keeps well for 3–4 days and reheats easily.
If you’re short on time, skip the oven and just cook everything on the stovetop until tender.

✅ Final Thoughts: A Clean Eating Favorite

This casserole proves that eating healthy doesn’t have to be boring or bland. It’s a perfect “reset meal” when you’re trying to lose weight, detox, or just eat more vegetables. It’s also incredibly easy to customize and affordable to make.