That’s a great idea — vegetable casseroles can be very filling, nutritious, and low-calorie when made right 🌱
Here’s a simple vegetable casserole you can eat day & night and still lose weight.
🥦 Low-Calorie Vegetable Casserole (Fat-Burn Friendly)
Calories: ~180–220 per large serving
High fiber • Low fat • Very filling
Ingredients
- 1 zucchini, sliced
- 1 eggplant, sliced
- 1 bell pepper, chopped
- 1 onion, sliced
- 2 tomatoes, sliced (or 1 cup canned crushed tomatoes)
- 1 cup broccoli or cauliflower florets
- 2 cloves garlic, minced
- 1 tablespoon olive oil (optional — you can skip for even fewer calories)
- Salt & black pepper to taste
- 1 tsp paprika
- ½ tsp oregano or thyme
- Optional: chili flakes or cumin for metabolism boost
Instructions
- Preheat oven to 190°C (375°F).
- Lightly grease a baking dish or line with parchment paper.
- Layer all vegetables evenly in the dish.
- Add garlic, spices, salt, and pepper.
- Drizzle 1 tablespoon olive oil OR add 3–4 tablespoons water or vegetable broth instead.
- Cover with foil and bake 35 minutes.
- Remove foil and bake 10–15 more minutes until soft and slightly roasted.
Optional Protein Boost (still low-cal)
Choose one if you want:
- 2 egg whites mixed in before baking
- ½ cup low-fat cottage cheese
- ½ cup cooked lentils or chickpeas
Why This Works for Weight Loss
✔ Very low calorie
✔ High fiber = no hunger
✔ Low carbs, no refined flour
✔ Easy to digest
✔ You can eat large portions
How to Eat It All Day
- Lunch: Big bowl of casserole
- Dinner: Same casserole + yogurt or egg whites
- Snack: Leftovers reheated (still delicious)
If you want, I can:
- Make a no-oven version
- Create a 7-day vegetable casserole plan
- Give a belly-fat version 🔥
Just tell me 💚
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