This savory zucchini and egg casserole is a nutritious, comforting dish perfect for any meal. It’s made with fresh zucchini, peppers, tomato sauce, eggs, and a delicious topping of mozzarella cheese and Greek yogurt, making it both light and satisfying.
Preparation Time:
Prep time: 15 minutes
Cook time: 20-25 minutes
Total time: 40 minutes
Ingredients:
2 medium zucchini, chopped
2 tbsp olive oil
1 onion, diced
1 red pepper, chopped
1 green pepper, chopped
1 tomato, diced
3 eggs, beaten
120 ml (½ cup) tomato sauce
1 garlic clove, minced
Salt, ground black pepper, paprika, and ground ginger (to taste)
1 tsp Italian herbs
100 g mozzarella, shredded
3 tbsp Greek yogurt
Fresh parsley, chopped (for garnish)
Directions:
Cook the Vegetables:
Heat olive oil in a large pan and sauté the onion until soft.
Add the chopped zucchini, red and green peppers, and diced tomato. Cook for 5-7 minutes until tender.
Prepare the Casserole:
Pour the beaten eggs over the cooked vegetables and stir gently to combine.
Add the tomato sauce, minced garlic, and season with salt, black pepper, paprika, ground ginger, and Italian herbs. Simmer for 3-4 minutes.
Add Cheese and Bake:
Sprinkle shredded mozzarella evenly over the mixture.
Drop spoonfuls of Greek yogurt on top and transfer the pan to a preheated oven (180°C/350°F) for 10-15 minutes until the cheese melts and turns golden.
Garnish and Serve:
Remove from the oven and garnish with fresh parsley. Serve hot.
Serving Suggestions:
Serve with a side of crusty bread or a light cucumber salad for a balanced meal.
Perfect as a standalone dish or a side to grilled meats.
Cooking Tips:
Make sure to cook the vegetables until tender before adding the eggs to ensure the best texture.
You can substitute mozzarella with cheddar or a vegan cheese alternative if preferred.
Nutritional Benefits:
This dish is packed with vitamins from the vegetables and protein from the eggs and cheese, making it a balanced and nutritious meal.
Dietary Information:
This recipe is vegetarian-friendly and can easily be adapted to gluten-free by ensuring the cheese and other products are gluten-free.
Nutritional Facts (Per Serving):
Calories: 210 kcal
Protein: 12 g
Fat: 14 g
Carbohydrates: 8 g
Storage:
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave.
Why You’ll Love This Recipe:
This zucchini and egg casserole is quick and easy to prepare, making it perfect for a busy weeknight dinner.
The combination of fresh veggies, eggs, and gooey mozzarella creates a comforting yet nutritious dish.
It’s customizable—add more vegetables or switch up the cheese to suit your taste.
It’s a great way to use up seasonal produce and create a healthy, balanced meal.
Conclusion:
Zucchini and egg casserole is a delicious, nutrient-packed dish that’s both hearty and light. With its combination of savory vegetables, creamy eggs, and melted mozzarella, it’s sure to become a household favorite. Plus, it’s quick to make, adaptable to different tastes, and perfect for any meal of the day. Whether you serve it for breakfast, lunch, or dinner, this dish will leave everyone satisfied and asking for seconds.
Frequently Asked Questions:
Can I use a different type of cheese?
Yes, you can substitute mozzarella with cheddar, gouda, or a vegan cheese alternative.
How can I make this dish vegan?
Substitute the eggs with a vegan egg alternative and use plant-based cheese and yogurt.
Can I add more vegetables?
Absolutely! Try adding spinach, mushrooms, or even carrots for added nutrition.
What can I serve with this dish?
Serve it with a simple salad, quinoa, or rice for a complete meal.
Can I make this dish ahead of time?
Yes, you can prepare the casserole in advance and reheat it before serving.
Can I freeze this casserole?
While it’s best fresh, you can freeze it for up to 1 month. Thaw overnight and reheat in the oven.
What’s a good substitute for Greek yogurt?
You can use sour cream or a non-dairy yogurt alternative.
How long does it take to cook?
The total cooking time is around 20-25 minutes, depending on your oven.
Can I use tomato paste instead of tomato sauce?
Yes, but dilute it with some water or broth to thin it out.
Is this dish kid-friendly?
Yes, it’s mild in flavor and can be easily adjusted to suit your family’s taste!
