👩‍🍳 Instructions

1. Preheat

Heat oven to 190°C / 375°F.

2. Prepare vegetables

Slice all vegetables thinly (they cook faster and release less water).
Spread evenly in a baking dish.

3. Make the light sauce

Mix together:

• Eggs
• Yogurt
• Salt, pepper, paprika, oregano

Pour this mixture evenly over the vegetables.

4. Add optional topping

Sprinkle just 1 tbsp of light cheese for flavor.
(Still very low calorie.)

5. Bake

Bake 35–40 minutes until vegetables are soft and lightly golden.

Let cool slightly before cutting.

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💚 Calories (per large portion): ~120–150 kcal

(Without cheese — add about 20 kcal if using.)

You can eat big portions and still stay in a calorie deficit.

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🤤 Why this casserole helps you lose weight

• High fiber → keeps you full
• Low fat → very low calories
• High protein from eggs + yogurt
• Warm comfort food that satisfies cravings
• Perfect for meal prep (eat it 2–3 times a day)

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🔥 Variations (still low-cal!)

✔️ High-Protein Version

Add cooked chicken breast or tuna (very little calories, lots of protein).

✔️ Spicy Moroccan Style

Add harissa or paprika, cumin, parsley.

✔️ Tomato-Ricotta Light

Add 2 tbsp low-fat ricotta to the sauce (still low calorie).

✔️ No-Egg Version

Use 1 cup yogurt + 1 tsp cornstarch mixed with water.

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🍽️ How to Eat It Daily

• Breakfast with tea
• Lunch with salad
• Dinner with soup
• Snack when hungry

Won’t cause weight gain — it’s extremely light!

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If you want, I can give you:
✔️ A 7-day weight-loss meal plan
✔️ A low-cal casserole with chicken
✔️ A no-yogurt vegan version

Just tell me!