Craving more greens on your plate? Then try this delicious low carb vegetable casserole with fried egg and cheese. Yummy!
Vegetables are healthy. We should eat quite a lot of them. But most of the time it remains a small side dish.
Fortunately, there are many delicious recipes that solve this very problem.
In this low carb vegetable casserole broccoli, zucchini and co play the leading role.
Table of contents
On the one hand, this helps you to eat more vegetables and on the other hand, the enjoyment does not fall by the wayside.
Because the vegetable casserole is low carb and low calorie, you are doing something good for your figure.
Try these stuffed mushrooms *low carb*!
Preheat the oven. Now it's going to be really tasty! Before you start, wash the vegetables thoroughly.
You'll then need a sharp knife, a cutting board, a baking dish, and you're good to go.
Low carb vegetable casserole
Ingredients
- 200 g Broccoli
- 100 g Mushrooms
- 1 Bell bell pepper yellow
- 1 Zucchini
- 1 Tomato
- 1 Onion
- Salt and pepper
- 1 EL Pizza seasoning
- 2 EL Tomato paste
- 4 Pc Dried tomatoes
- 1 Ball Mozzarella
- 30 g grated Gouda
- 1 Egg
Anleitung
- Divide the broccoli into florets. Steam it in salted water until it is firm to the bite. Drain it and let it drain in a colander.
- Chop mushrooms, peppers, zucchini and tomatoes.
- Fry the vegetables (except broccoli) with the chopped onion in olive oil. Salt.
- Put the lid on and let it steam for 7 minutes at the lowest temperature. The vegetables should release enough liquid. If not: Add 3 tablespoons of water. Add 1 tablespoon of pizza seasoning. And at the very end add the tomato paste.
- The bottom layer in the baking dish is the broccoli pieces.
- Cut the mozzarella into small pieces. Put it on top of the broccoli.
- Cut the dried tomatoes into small pieces. Sprinkle them into the baking dish together with the vegetable mix.
- Now add the grated Gouda on top.
- Put it in the oven. The casserole needs about 30 minutes. Take it out of the oven and crack the egg onto the casserole. Place the low carb casserole in the warm oven for another 2 minutes. The egg should now be cooked through.
Notes
- 8.7 grams carbohydrates
- 18.3 grams protein
- 13.2 grams fat
Nährwerte
Tip: Depending on your oven, you may need to rotate the baking dish halfway through the baking time. In my oven, this is absolutely necessary. Otherwise the casserole will burn on one side.
Always keep an eye on the low carb vegetable casserole. If the cheese gets too dark, cover the casserole with baking paper.
What ingredients make your vegetable casserole low carb
Many casseroles are prepared with potatoes. But so that the low carb vegetable casserole contains few carbohydrates, we have to do without them. Fortunately, there are many delicious vegetables that make this possible.
The best varieties for low carb vegetable casserole
Choose yourself from these varieties and mix them as you like
- Zucchini
- Mushrooms
- Tomatoes
- Cauliflower
- Broccoli
- Fennel
- Leeks
- Paprika
- Eggplant
- Onion
- Kohlrabi
Try these 26 low carb vegetables!
Spices for the casserole
Fresh herbs or spice mixes make any casserole extra special. If you have fresh herbs on hand, you should use them. Parsley goes well with any dish.
Tip: Put some of the herbs aside and sprinkle them fresh on the food later. Especially with chives, dill, basil and parsley this tastes mega delicious!
Rosemary, thyme and oregano, on the other hand, taste better when added to the oven.
What always goes with vegetables is a ready-made pizza seasoning mix.
You can also use garlic, curry powder, paprika powder, bell pepper or turmeric for seasoning the low carb vegetable casserole.
Cheese, cream and co
Low carb doesn't just mean few carbs. Fat is allowed. And it adds flavor to the casserole.
For cheese you have the choice of
- Mozzarella
- Feta
- Emmental
- Cheddar
- Gouda
- Parmesan
Cream, Cremefin and Co are of course also allowed. But we deliberately do without them. Thus, the low carb vegetable casserole is also well suited for all who want to reduce calories.
Treat yourself to this low carb zucchini soup with parmesan crackers!
Why you should add an egg to your veggie casserole
And the egg? It not only looks beautiful, but provides a lot of nutritional value. It makes the vegetable casserole low carb and really. A chicken egg contains 7 grams of protein and only 0.5 grams of carbohydrates.
So you can still give the casserole my an extra load of low carb.
However, if you want to save calories, you can also do without eggs.
The egg tastes best, by the way, when you put it fresh on the casserole. If you plan to eat the low carb casserole later, then you should omit the egg.
Just prepare it fresh in the pan later and put it on the casserole. This way you prevent it from drying out.
Interesting facts about vegetables from the oven
You want a side dish to go with the casserole? A mixed salad goes especially well. Cucumber salad with sour cream also tastes very good with the vegetables.
What makes the casserole so healthy and valuable for our body is the many vegetables. It saturates very well, contains few calories. But it contains a lot of fiber, which ensures a smooth digestion. At the same time, you absorb a lot of micronutrients with every bite.
You can eat a lot of this low carb vegetable casserole without having a guilty conscience.
By the way, the high protein content ensures that you will feel less hungry. Because you feel full for a long time, you also eat less, which can help you lose weight.
You'll love these low carb side dishes!
Our conclusion
That a casserole does not need meat to be really delicious, proves this low carb vegetable casserole. Low calorie, healthy, mega tasty and quickly prepared - it can't be better :)
Good luck and enjoy it!
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