Quick & Healthy Vegetable Casserole
Ingredients (serves 4–6):
2 cups broccoli florets
2 cups cauliflower florets
1 medium zucchini, sliced
1 red bell pepper, chopped
1 cup mushrooms, sliced
1 small onion, diced
2 cloves garlic, minced
1 cup low-fat Greek yogurt (or unsweetened plant-based yogurt)
2 tablespoons olive oil
1 teaspoon dried thyme or Italian herbs
Salt and pepper to taste
Optional: ¼ cup grated Parmesan or nutritional yeast for flavor
Instructions:
Preheat oven to 375°F (190°C).
In a large pan, heat olive oil and sauté onion and garlic for 2–3 minutes.
Add broccoli, cauliflower, zucchini, bell pepper, and mushrooms. Cook for 5 minutes, stirring occasionally.
Remove from heat and stir in Greek yogurt, herbs, salt, and pepper. Mix until veggies are coated.
Transfer mixture to a baking dish. Sprinkle Parmesan or nutritional yeast on top if using.
Bake for 25–30 minutes until vegetables are tender and the top is lightly golden.
Let it cool a bit, then serve.
Tips for Weight Loss:
Swap higher-calorie cheeses for nutritional yeast.
You can add leafy greens like spinach or kale for extra fiber.
Pair with a protein source (chicken, tofu, beans) for longer satiety if needed.
If you want, I can give you a “day-and-night” meal plan using just this casserole that’s low-calorie, satisfying, and speeds up weight loss safely. It’s basically like a casserole-only diet but balanced enough to keep you healthy.
Do you want me to make that plan?
