Lo-Cal Zucchini Casserole
A light, cheesy zucchini casserole with a hint of spice, perfect for healthy side dishes or vegetarian main meals that appeal to all ages.
Ingredients
Instructions
- Preheat the oven to 350°F (175°C).
- Mix shredded zucchini, chopped onion, grated low-fat Monterey cheese, chopped pimientos, salt, egg substitute, picante sauce, and cayenne pepper in a bowl.
- Pour the mixture into an oiled or sprayed casserole dish.
- Bake in the preheated oven for 45 minutes until set and golden.
Tips & Substitutions
For added flavor, consider mixing in some fresh herbs like basil or parsley. If you don’t have low-fat Monterey cheese, you can substitute it with another low-fat cheese of your choice. To reduce moisture, squeeze excess liquid from the zucchini before mixing. This ensures a firmer casserole. You can also use regular eggs instead of egg substitute if preferred.
Serving Suggestions
This casserole is a fantastic main dish and pairs well with a light salad or roasted vegetables for a complete meal. Consider serving it alongside Asparagus Wrapped In Smoked Ham for a delightful contrast in flavors. For a heartier option, serve with whole grain bread or a side of quinoa to round out your meal.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a preheated oven at 350°F (175°C) for about 15-20 minutes until heated through. Alternatively, you can microwave individual portions for about 1-2 minutes, checking to ensure it heats evenly.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Cal Zucchini Casserole contains roughly 582 calories, with 51g protein, 53g carbohydrates, and 28g fat. It is an excellent source of vitamin A (186% of the Daily Value), protein (101% of the Daily Value), and dietary fiber (74% of the Daily Value). Note that it is relatively high in sodium, at 1506mg per serving (65% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen zucchini instead of fresh?
Yes, you can use frozen zucchini; however, be sure to thaw and drain it well to remove excess moisture before mixing into the casserole. This will help maintain the desired texture and ensure the casserole sets properly.
Is there a way to make this dish gluten-free?
This recipe is naturally gluten-free as it does not contain any wheat-based ingredients. Just ensure that any substitutes or additional ingredients you use, such as sauces or condiments, are also gluten-free to maintain the integrity of the dish.
Can I add protein to this casserole?
Absolutely! You can add cooked ground turkey, chicken, or even black beans for a vegetarian option. Just mix it into the zucchini mixture before baking. This will enhance the nutritional value and make it more filling.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).