Healthy Vegetable Casserole Recipe

A healthy vegetable casserole is a fantastic way to enjoy a variety of nutritious vegetables in a comforting and satisfying meal. Here’s a recipe that focuses on fresh ingredients, good fats, and plenty of fiber, avoiding heavy creams or excessive cheese while still delivering on flavor.

Healthy & Hearty Vegetable Casserole

This recipe is flexible, so feel free to substitute with your favorite vegetables or what you have on hand.

Yields: 6-8 servings

Prep time: 20 minutes

Cook time: 40-50 minutes

Ingredients:

• Vegetables (8-10 cups total, chopped):
  • 1 head broccoli, cut into florets
  • 1 head cauliflower, cut into florets¹
  • 2 bell peppers (any color), chopped
  • 1 medium zucchini, sliced or diced
  • 1 medium yellow squash, sliced or diced
  • 1 large onion, chopped
  • 2-3 carrots, sliced or diced
  • 1 cup mushrooms, sliced (optional)
  • 1 pint cherry or grape tomatoes, halved
• Sauce:
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 (15-ounce) can diced tomatoes (undrained)
  • 1/2 cup vegetable broth
  • 1/4 cup nutritional yeast (for a cheesy flavor without dairy, optional)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon black pepper
  • Salt to taste (start with 1/2 teaspoon, adjust as needed)
• Topping (optional):
  • 1/2 cup whole wheat breadcrumbs
  • 2 tablespoons grated Parmesan cheese (optional, for a lighter touch)
  • 1 tablespoon olive oil (or cooking spray)

Instructions:

1. Preheat Oven & Prepare Vegetables: Preheat your oven to 375°F (190°C).² Wash and chop all your chosen vegetables. If using harder vegetables like carrots or potatoes, you might want to par-boil or steam them for 3-5 minutes until slightly tender-crisp before adding to the casserole, to ensure even cooking.
2. Sauté Aromatics: In a large skillet or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened and translucent. Add the minced garlic and cook for another minute until fragrant.³
3. Prepare Sauce: Add the diced tomatoes (undrained), vegetable broth, nutritional yeast (if using), oregano, basil, black pepper, and salt to the skillet with the onions and garlic. Bring to a gentle simmer and cook for 5 minutes, allowing the flavors to meld. Taste and adjust seasonings as needed.
4. Combine & Assemble: In a large mixing bowl, combine all the chopped vegetables. Pour the prepared sauce over the vegetables and toss gently to coat everything evenly.
5. Bake: Transfer the vegetable mixture to a 9×13 inch (or similar sized) baking dish.
   • For a lighter casserole: You can bake it as is.
   • For a crispy topping: In a small bowl, combine the whole wheat breadcrumbs and Parmesan cheese (if using). Sprinkle this mixture evenly over the top of the casserole. Drizzle with 1 tablespoon of olive oil or spray lightly with cooking spray.
6. Bake for 30-40 minutes, or until the vegetables are tender and the casserole is bubbly. If using a topping, bake until golden brown.
7. Serve: Let the casserole sit for a few minutes before serving. Enjoy as a main dish or a healthy side.

Tips for a Healthier Casserole:

• Load up on non-starchy vegetables: Broccoli, cauliflower, bell peppers, zucchini, and leafy greens are excellent choices for fiber and nutrients.⁴
• Homemade sauce: Avoid canned cream soups, which can be high in sodium and unhealthy fats. A simple broth-based sauce with herbs and spices is much healthier.
• Healthy fats: Use olive oil in moderation for flavor and healthy fats.
• Reduced cheese: If you enjoy cheese, use it sparingly as a flavor enhancer rather than the main ingredient. Nutritional yeast can provide a cheesy flavor without dairy.⁵
• Whole grains: If adding a grain like quinoa or brown rice, opt for whole-grain varieties for more fiber.
• Lean protein (optional): For a more complete meal, you can add cooked lean protein like shredded chicken, cannellini beans, or lentils to the casserole before baking.