Low-Point Vegetable Casserole Recipe!

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Low-Point Vegetable Casserole

Yields: 1 Casserole | Prep time: 15 mins | Bake time: 20-25 mins

Ingredients

The Vegetables:

  • 2 cups broccoli florets (fresh or frozen)

  • 1 cup cauliflower florets (fresh or frozen)

  • 1 medium zucchini, sliced

  • 1 cup mushrooms, sliced

  • 1 bell pepper, diced

  • 1 medium onion, diced

  • 1/2 cup frozen corn and/or 1/2 cup frozen peas (optional)

  • 1 tsp garlic powder, 1 tsp dried thyme, salt, and pepper

The Creamy Sauce:

  • 1/2 cup non-fat Greek yogurt (or light sour cream)

  • 1/4 cup low-sodium vegetable or chicken broth

  • 1 tbsp light or reduced-fat cream cheese

  • 1 tbsp Dijon mustard (optional)

  • 1 tsp garlic powder and 1/4 tsp ground nutmeg (optional)

  • Salt and pepper to taste

The Topping:

  • 1/2 cup reduced-fat shredded cheese (cheddar, mozzarella, or a blend)

  • 1 tbsp grated Parmesan (optional)

  • 1/4 cup whole wheat breadcrumbs (optional for crunch)

Instructions

  1. Preheat and Prep: Preheat your oven to 375°F (190°C). Lightly grease a 9×9-inch baking dish.

  2. Soften the Veggies: If using fresh broccoli, cauliflower, and zucchini, steam or microwave them for 3–5 minutes until slightly tender. If using frozen, ensure they are thawed and drained well to prevent a watery casserole.

  3. Season: Toss all vegetables in a large bowl with the garlic powder, thyme, salt, and pepper.

  4. Whisk the Sauce: In a medium bowl, whisk together the Greek yogurt, broth, cream cheese, mustard, garlic powder, nutmeg, salt, and pepper until smooth.

  5. Assemble: Spread the vegetables into the baking dish. Pour the sauce over the top, using a spatula to ensure all vegetables are coated.

  6. Add the Finish: Sprinkle the shredded cheese evenly over the top, followed by the Parmesan and breadcrumbs if using.

  7. Bake: Bake for 20–25 minutes until the cheese is bubbly and melted. For a crispier top, broil for the final 2–3 minutes.

  8. Serve: Let it sit for a few minutes to settle before slicing.

Customization & Tips

  • Add Protein: You can easily turn this into a full meal by stirring in grilled chicken, turkey, or tofu before adding the sauce.

  • Make it Spicier: Add red pepper flakes or chopped jalapeños to the sauce for a kick.

  • Make Ahead: You can assemble this 1–2 days in advance (minus the cheese topping) and refrigerate. Just add 5–10 minutes to the baking time when you’re ready to cook.

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