Low-Calorie Vegetable Casserole Recipe for Quick Weight Loss
Looking for a healthy, low-calorie vegetable casserole that helps you lose weight quickly? This nutrient-packed casserole is low in calories but high in flavor, making it the perfect dish for anyone looking to shed pounds without sacrificing taste. Packed with fiber, vitamins, and healthy fats, it’s ideal for meal prepping or a light dinner!
Ingredients:
- 1 large broccoli (cut into florets)
- 1 tablespoon olive oil (for sautéing)
- A handful of baby kale
- 1 small onion (diced)
- 7 small cloves of garlic (minced)
- 12 small tomatoes (cherry or grape tomatoes preferred, halved)
- Salt and pepper (to taste)
- 1 teaspoon dried oregano (optional)
- 1/2 teaspoon crushed red pepper flakes (optional)
Instructions:
- Preheat the Oven:
- Preheat your oven to 375°F (190°C).
- Prepare the Vegetables:
- Broccoli: Cut the broccoli into small florets. If you prefer softer broccoli, steam or blanch them briefly in boiling water for 2-3 minutes, then set aside.
- Kale: Tear or chop the baby kale into smaller pieces, removing any tough stems.
- Tomatoes: Halve the cherry or grape tomatoes.
- Onion and Garlic: Dice the onion and mince the garlic cloves.
- Sauté the Onion and Garlic:
- In a large skillet, heat 1 tablespoon of olive oil over medium heat.
- Add the diced onion and cook for about 3-4 minutes until softened.
- Add the minced garlic and cook for an additional 1-2 minutes, stirring often to avoid burning.
- Combine the Vegetables:
- To the skillet with onion and garlic, add the broccoli florets and sauté for another 5 minutes. If you steamed or blanched the broccoli earlier, you can skip this step and add it directly to the casserole.
- Once the broccoli is mixed well with the onion and garlic, add the baby kale and sauté for another 2 minutes until the kale begins to wilt.
- Finally, fold in the halved tomatoes. Stir gently to combine all ingredients.
- Season the Vegetables:
- Season the vegetable mixture with salt, pepper, dried oregano, and crushed red pepper flakes (optional for a little heat). Adjust the seasoning to your taste.
- Bake the Casserole:
- Transfer the vegetable mixture into a baking dish (approximately 9×9 or similar size). Spread it out evenly.
- Bake the casserole in the preheated oven for about 15-20 minutes, or until the vegetables are tender and slightly caramelized on the edges.
- Serve and Enjoy:
- Once the casserole is done, remove it from the oven and let it cool for a couple of minutes before serving.
- Optionally, garnish with fresh herbs like parsley or a squeeze of lemon juice for added brightness.
Why This Low-Calorie Vegetable Casserole Works for Weight Loss:
- High in Fiber: The combination of broccoli, kale, and tomatoes provides plenty of fiber to keep you full and satisfied, helping prevent overeating.
- Nutrient-Rich: Packed with vitamins A, C, and K, this casserole provides essential nutrients without the calories.
- Healthy Fats: A small amount of olive oil adds healthy fats that support metabolism and weight loss.
- Low in Calories: The ingredients are low in calories but high in volume, so you can enjoy a hearty, satisfying meal without excess calories.
Tips for Making the Best Vegetable Casserole:
- Add More Veggies: Feel free to add other vegetables like bell peppers, zucchini, or spinach to make the casserole even more filling and nutrient-packed.
- Make It Ahead: This casserole is great for meal prepping! Store leftovers in an airtight container in the fridge for up to 3 days.
- For Extra Flavor: Add a sprinkle of nutritional yeast or some low-fat cheese on top before baking for a cheesy flavor without the extra calories.
This Low-Calorie Vegetable Casserole is a perfect, healthy option for anyone looking to lose weight while enjoying a satisfying meal. Whether you’re meal prepping for the week or just looking for a quick dinner, this casserole is sure to become a favorite.