Low fat vegetable casserole is easy to make, and the meal I ate a lot when I was trying to lose weight as a teenager. After discovering my allium allergy, my relationship with food went sour, and this is the meal that made me fall in love with delicious food again.
In the beginning Low fat vegetable casserole was a much simpler dish. It was pasta, cottage cheese, and salt together. As I was growing up, this dish was growing up too. In the beginning, I started by adding yogurt to get a juicer sauce because the meal was dry. Then I started adding zucchini, cheese, and mushrooms. It was tasty, but I was missing something. Later as I was discovering a world of herbs in my early 20-is, my lightbulb went on – my casserole needs herbs! A combination of thyme, dill, oregano, and parsley became my bingo combination for this meal. I hope that you will enjoy my casserole recipe!
Low fat vegetable casserole is a low-cal meal and it is perfect when you are on a weight loss diet. It is delicious, and it will make your weight loss a bit easier and tastier. If you are searching for more delicious low cal recipes, check out my Creamy Broccoli Pasta recipe, Zoodles Bolognese, or Greek Chicken Wraps recipe.
If you have problems with gallstones or GERD, my casserole recipe is perfect for you. It is low fat and gentle on the gallbladder and stomach. If you are searching for more gallstone and GERD-friendly recipes, check out my Broccoli Rice Casserole recipe or Ground Meat and Sweet Potato Skillet recipe.
Ingredients that you need for Low fat vegetable casserole
Whole wheat pasta is low in calories, but it is full of fiber and nutrients. It is an extremely healthy pasta option, and delicious. It will give nutrition, fiber, and taste to the meal.
Zucchini will give fiber, and nutrition to the meal, and the taste and texture to the meal. It works amazingly in this meal, and it is an amazing pasta substitute.
Button mushrooms are a protein source and full of fiber and nutrients. Besides that, button mushrooms provide the texture and flavor to the meal too.
Cottage cheese is a protein source in the meal. It is low in calories, but full of proteins. It also gives texture to the meal and flavor.
Yogurt is connected to the cottage cheese sauce and makes the meal juicy. It also gives flavor and nutrition.
White cheddar cheese is a source of protein and it gives delicious flavor.
Thyme is for the flavor and it brings out the flavor of the button mushrooms.
Dill will give a bit of licorice taste to the meal, and it works amazingly with button mushrooms.
Parsley will provide a delicious taste and it connects all the flavors together.
Oregano works amazing with the dill and together they enrich each other’s taste and make this meal even more flavorful.
Salt for enriching the taste.
Pepper for giving spiciness to the meal (if you don’t like spicy, or you can’t eat pepper you can omit it – it will not affect the meal).
Equipment that you need
- Pot
- Chefs’ knife
- Cutting board
- Bowl
- Whisk
- Cheese grater
- Baking dish
- Spoon
- Fork
- Spiralizer
- Air-tight container
- Kitchen scale
- Pepper grinder
How to make low fat vegetable casserole?
Substitute:
Missing meat?
You can add chicken breast or turkey breast cubes to the casserole. This way it will be a low fat, and low cal meal. By adding cooked, baked, or poached chicken or turkey breast you are adding more protein to the meal. Check out my Air Fryer Chicken Breast recipe.
Don’t like button mushrooms?
You can substitute button mushrooms with your favorite meat, or vegetables.
Problems with zucchini?
You can substitute zucchini for your favorite vegetables, or add a bit more whole wheat pasta.
Not a whole wheat pasta lover?
You can substitute whole wheat pasta to any other protein pasta, or durum pasta. Any type of pasta works.
How to store it?
Refrigerator
You can store low fat vegetable casserole in an air-tight container for up to 3 days.
Freezer
Low fat vegetable casserole is a freezer-friendly meal. You can freeze baked casserole in an air-tight container for up to 3 months.
Ingredients
- 5 oz whole wheat pasta 140g
- 12 oz zucchini 340g
- 8 oz button mushroom 225g
- 9 oz cottage cheese 250g
- 1 cup yogurt 235 ml
- 1.5 oz white cheddar cheese 40g
- 1 teaspoon dry thyme
- 1 teaspoon dry dill
- 1 teaspoon parsley flakes
- 1 teaspoon oregano
- Salt to taste
- Freshly cracked black pepper to taste
Instructions
- Preheat the oven to 355°F/180°C.
- Cook the pasta according to the package in the boiling salty water.
- Make zucchini noodles (zoodles) with a spiralizer, or cut zucchini into thin half-moons.
- Cut button mushrooms into medium-sized cubes.
- Start making the sauce. Add cottage cheese, yogurt, dry thyme, dry dill, parsley flakes, dry oregano, salt, and pepper in a big bowl. Whisk them until combined. The sauce needs to be runny, so the casserole will not be dry. Add more yogurt or a splash of milk if necessary.
- Add cooked pasta, zucchini, and mushroom to the sauce. Toss until combined.
- Transfer to the baking dish, and sprinkle finely grated cheese on the top.
- Bake it at 355°F/180°C until golden brown.
Video
Subscribe now and receive once a week my latest recipes without onion, garlic and other alliums
I'll never send you spam and you can unsubscribe anytime
Need more recipe ideas?
Check out these recipes:
- Cabbage with Noodles
- Turkey Smashburger
- One pot Chicken & Veggies
- Greek Chicken Wraps
- Kale & Meatballs Soup
If you need more recipes, check out my meal plan bundles! There you will find 60 unpublished no onion no garlic recipes! Get exclusive recipes without onion & garlic and cheer up your dinner time with delicious meals! Check the packages here.
This become one of my favorite weight loss recipe. It is so tasty, I don’t feel my blood sugar jumping, and it keeps me full for long. Can you make more recipes like this? 😀
I’m happy to hear that you like my recipe and that your blood sugar is not jumping. The majority of my recipes are good for weight loss, like Zoodles with Bolognese Sauce or Heavenly & Healthy One-Pot Chicken Breast or Greek Chicken Wraps. Soon I will publish more recipes like this one 😊
I skipped the pasta and used only zoodles. Yummy
I’m happy to hear that you liked my recipe! Substituting pasta completely with zoodles is an amazing idea! 😊
I have gallstones, and finding something to eat is hard. I accidentally discovered this recipe, and decided to try it. I don’t remember when was the last time I enjoyed in the tasty food and not having pain from the gallstones. Thank you for this recipe.
Thank you for your wonderful comment. I’m happy that you like it, and that you find a recipe that is not causing you problems 🥰
I made this yesterday and it was very tasty. I will make it again
Thank you for your wonderful comment! I’m happy to hear that you like it 🥰
This is tasty, but I love how quick it is to make it, perfect when I don’t have time to cook. 🤩
Thank you for your wonderful comment! I’m happy to hear that you like it 🥰
This recipe become my favorite recipe this summer. I love how we can substitute part of pasta with zucchini, and with this simple trick, this casserole becomes low cal meal. Thanks!
Thank you for your wonderful comment! I’m happy to hear that you like it 🥰