Servings: 6
Calories: About 77 per serving (Weight Watchers zero-point style)
If you’re looking for something light, filling, and packed with protein, this veggie casserole is a solid choice. It’s simple, flexible, and perfect for meal prep. You can serve it for breakfast, lunch, or even a light dinner.
Ingredients
- 500 g real egg whites
- 200 g plain nonfat Greek yogurt (about ¾ cup)
- 1 cup chopped broccoli
- 2 bell peppers, chopped
- ½ onion, chopped
- Very light spray of avocado oil (or any light cooking oil)
- Salt, pepper, and herbs to taste
Instructions
- Preheat your oven to 325°F (160°C).
- In a large bowl, whisk together the egg whites and Greek yogurt until smooth and fully combined.
- Lightly spray a pan with oil and heat over medium. Add the broccoli, bell peppers, and onion. Season with salt, pepper, and herbs. Sauté until the vegetables start to soften.
- Transfer the cooked vegetables to a lightly greased 13×9-inch baking dish and spread them evenly.
- Pour the egg white and yogurt mixture over the vegetables, making sure everything is evenly covered.
- Bake for about 25 minutes, or until the casserole is set and firm in the center.
- Let it cool slightly before slicing and serving.
Why I Love This Recipe
- It’s high in protein but low in calories, which makes it perfect if you’re following a lighter eating plan.
- The ingredients are simple and affordable.
- It’s great for meal prep. You can make it once and enjoy it for a few days.
- You can easily change the vegetables depending on what you have in your fridge.
Tips & Tricks
- Don’t skip sautéing the veggies. This removes extra moisture and prevents a watery casserole.
- Use fresh egg whites for the best texture. Carton egg whites work well too.
- Let it rest after baking. Giving it 5 to 10 minutes helps it firm up and slice cleanly.
- Add more flavor. Try garlic powder, paprika, Italian seasoning, or even a sprinkle of low-fat cheese on top.
- Swap the vegetables. Zucchini, mushrooms, spinach, squash, or roasted red peppers all work beautifully.
FAQs
1. Can I make this ahead of time?
Yes. Store it in the fridge for up to 4 days. Reheat individual slices in the microwave.
2. Can I freeze it?
You can, but the texture may change slightly due to the yogurt. If freezing, wrap slices tightly and thaw overnight in the fridge before reheating.
3. Can I use whole eggs instead of egg whites?
Yes, but it will increase the calories and points. Replace part of the egg whites with whole eggs if you prefer a richer flavor.
