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Recipe for casserole with vegetables. How to make a delicious vegetable casserole in the oven

Dietary vegetable casseroles are a success not only among vegetarians, but also among those people who want to lose weight, remove cholesterol and toxins from the body, learn to eat right and improve their health in general. But the most important thing is to master the rules of cooking and discover best recipes vegetable casseroles.

Dietary vegetable casseroles: benefits and features

Vegetable casseroles appeared relatively recently. And all thanks to the economy of the housewives. According to culinary specialists and chefs, the dish originally included those products that remained unnecessary on the shelves of the refrigerator. It was much later that they began to come up with all sorts of variations on the theme of casseroles.

Vegetable baked dishes were first intended for vegetarians, then they began to be used for various diseases, as they were included in the list dietary casseroles. Today there are a huge number of different recipes. But first you need to understand what the benefits and benefits of such a diet are.

Read more about the popular one. Vegetable casserole is one of the dishes of this diet.

Features of preparing dietary vegetable casseroles

The casserole can be prepared in any way, but in order for it to correspond to the name “diet”, you must adhere to certain cooking rules:

You can add absolutely any vegetables to the dish - potatoes, carrots, cabbage. And also zucchini and zucchini, eggplant and tomatoes, mushrooms, etc.
A small amount of meat, minced meat or fish is allowed if dietary requirements require it. But all these products must be used low-fat, otherwise your dish will cease to be dietary and will not bring the desired results and benefits for the body.
Before preparing the vegetable casserole, the ingredients need to be washed and cleaned. Then rinse again under running water.
The ingredients can be grated using a grater or cut into small cubes.
To make the dish look more piquant, add colors to it - add green pea, corn and other bright vegetables.
When baking, the walls and bottom of the mold must be greased. vegetable oil(preferably olive), but under no circumstances add fat.
To make the dish juicy, place the rings onions on top of the potatoes. Onions also go well with meat.
If you are preparing a casserole with eggplants, first steam them in the oven or sprinkle them with salt for a few minutes. This will get rid of specific bitterness.
Be sure to season the dish with hard cheese.
A special filling will add structure to the vegetable casserole and improve the taste. The filling is made from eggs and low-fat sour cream. If necessary, you can add a little coarse flour. Sour cream can be replaced with natural yogurt, fermented baked milk or kefir.
To speed up metabolism, add spicy spices. Vegetables go well with turmeric, red pepper, and ginger.
If the dish is being prepared for weight loss, keep in mind that legumes and potatoes are very high in calories, so add them in limited quantities.
You can add zest to the taste using sour apple, pomegranate, currants, dried fruits and nuts.

The baking process should be divided into 2 main ones stage:

Roast all the vegetables in order until they are cooked through. For example, first add eggplants and carrots, let them bake for about 15 minutes, then add potatoes, onions, etc.
When the vegetables are ready to eat, pour the filling and sprinkle with grated low-fat cheese.

The benefits of dietary vegetable casseroles

The benefits and benefits of dietary vegetable casseroles:

fast weight loss;
low calorie content;
no need to give up many foods;
cleansing the body of toxins and bad cholesterol;
normalization of metabolic processes;
acceleration of metabolism;
saturating the body with substances that are useful and important for health;
improving the functioning of some internal organs;
the ability to cook in summer, winter, spring and autumn;
can be used as fresh vegetables, and frozen;
speed and ease of preparation;
vegetables can be combined with any product;
opportunity to experiment.

Try cooking original casserole made from vegetables, which not only has an irresistible taste and will bring considerable benefits to the body, but is also special, because it is prepared according to a new recipe, which is described in detail in this video.

Cooking rules and recipes

Each dietary vegetable casserole has its own cooking characteristics, which determine the taste, aroma and structure of the dish. Therefore, the following recommendations will help you prepare the casserole correctly and tasty:

One of the popular casseroles is carrot. In principle, it acts more as a dessert. To prepare it, rice must be boiled to a viscous porridge and slightly sweetened with honey. Then raw carrots grated and combined with rice porridge. Be sure to add a filling of eggs and milk. After mixing, the vessel is placed in a preheated oven. Add flavor by adding an apple.
A very healthy casserole made from celery. The peculiarity of the preparation is that the vegetable is cut thinly and boiled until half cooked. Immediately pour in a mixture of eggs and chopped herbs and bake.
To potato casserole has become more satisfying, but less caloric, brush each piece of potato (pre-cut into circles) with Feta cheese and place in the oven.
Cauliflower and broccoli are considered sufficient healthy vegetables, therefore they are very often used for dietary vegetable casseroles. Separate the inflorescences and boil the cabbage in lightly salted water for 5 minutes. Pour in a mixture of kefir (it goes well with cabbage) and eggs. You can add a little chicken boiled fillet.
White cabbage is also baked, but it is better to do it with minced chicken. Cabbage is placed raw. It is advisable to chop it finely.
In zucchini casserole it is necessary to add flour or semolina, because zucchini produces a lot of juice. Grate the vegetable coarse grater and squeeze out the liquid. Mix with flour and parsley and dill. Sprinkle cheese on top and beat it in if desired. a raw egg. You don’t have to grate the zucchini, but cut it into slices, add salt and let it brew. Place a baking dish on the bottom, pour the filling on top, then add tomatoes and herbs. Add the egg and unsweetened yogurt mixture again.
Pumpkin casserole It must be prepared with cottage cheese, semolina, egg and honey. After mixing the components, leave the minced meat for 20-30 minutes to swell. Then they are sent to the oven for baking.

When cooking various dishes of this nature, consider the structure vegetable crops, which you include in the casserole. If it is tender, like zucchini, be sure to add flour or semolina. This will create shape and improve the taste of the dish.

Learn to cook vegetable casserole for weight loss. Step by step recipe You can find out from the video provided to your attention.

Zucchini and potato casserole

For 2-3 servings of the dish you will need the following ingredients:

young zucchini – 400 grams;
potatoes - the same amount;
red tomatoes – 500 grams;
cheese (preferably mozzarella and the like) – 100 grams;
garlic - a couple of cloves;
spices - thyme, rosemary, dill, etc.;
chicken ham or meat - 100 grams.

Pre-boil the potatoes in their skins, peel and cut into slices. Cut the zucchini in the same way and add salt. Separately, chop the tomatoes into cubes, add salt and garlic, and spices. And the ham is cut into strips. Place potatoes, ham, and zucchini in layers on the bottom of the pan. Pour over the tomato mixture and sprinkle with cheese. Bake for about half an hour. This culinary masterpiece can be eaten either hot or after it has completely cooled.

Casserole with various vegetables

Prepare the following products:

eggplants and zucchini;
bell pepper and tomatoes;
carrots and onions;
garlic and spices as desired;
hard cheese and eggs.

Prepare vegetables accordingly - chop zucchini and eggplant into slices and add salt. Onion - in half rings, the rest of the ingredients in strips. Place on a baking sheet in this order:

Eggplant.
Carrot.
Zucchini.
Bell pepper and onion.
Tomatoes (in rings).
Filling.

For filling you will need a fermented milk product (yogurt, sour cream, kefir, milk), eggs, salt and spices.

Vegetable casserole with mushrooms

To create such a masterpiece, you should first cut into circles raw potatoes, then place it on the bottom of the mold, having previously greased it. Place onions on top, which are usually cut into half rings. Then add grated carrots, garlic, boiled mushrooms, spices and herbs. Add sour cream and egg. Sprinkle grated cheese on top and place in the oven for 20 minutes. Temperature oven must be at least 200 degrees.

Cabbage diet casserole

Ingredients you will need for cooking:

different kinds cabbage (cauliflower, white cabbage, broccoli are suitable);
multi-colored bell pepper;
onion;
carrot;
ground black pepper and salt to taste, other spices can be added, but in moderation;
you will need milk and eggs for filling;
durum varieties cheese (you can add several different types).

Step-by-step instruction:

Divide the cauliflower and broccoli into small florets and cook in salted water for 3-5 minutes. Be sure to rinse under cold running water. This will add crunch to the vegetables.
Cut the peeled bell pepper into any shape.
Cut the onion in half and chop into half rings.
Grate the carrots or cut into thin rings.
Chop white cabbage in the usual way.
Prepare the filling: combine milk and eggs, add salt, pepper and other spices. Beat lightly with a whisk.
First place bell peppers, onions and carrots on the bottom of the pan. Then arrange the broccoli and cauliflower nicely. Top with shredded white cabbage and filling.
Shake the pan slightly so that the filling is evenly distributed among the vegetables.
If desired, you can include garlic in the dish, which should first be finely chopped.
Place in the oven for 15 minutes. Then sprinkle with cheese and keep in the oven for another 2-3 minutes.

Experiment, create new recipes for vegetable dietary casseroles and very soon you will notice how your health improves and the extra pounds will leave you. The main thing is to follow the recommendations experienced chefs, and also do not forget about moderate physical activity.

Today, after lunch, I started thinking about what to cook for dinner. Summer is in full swing, and you don’t want to eat heavy food. I looked into the refrigerator and it was full of different vegetables. Some have already grown in their own beds, some were bought at the market. In general, there is a lot of everything, in a word - summer is just around the corner.

There’s nothing to think about here, you need to cook something out of them. At first I thought that I could cook them on the grill, but the weather was not conducive to this, it was drizzling and it was quite cool outside.

In addition, a week ago they fried and baked vegetables on the grill at the same time. We need to cook something else.

I decided to come up with a dish on the go, as they say, from what I had. And there were, as I already said, vegetables different forms, colors and varieties; collected the first one in the garden green beans; There was also chicken breast. That is, there is more than enough of everything. And I decided to bake the whole thing in the oven, that is, to prepare a vegetable casserole with chicken breast.

Moreover, I just recently acquired two beautiful ceramic portion forms. I've already tried them. That day, I must say, the dish turned out restaurant level. And we ate it with great pleasure. I wanted to cook something similar. But I didn’t want to go online for a recipe; I thought it was better to be creative and come up with the dish myself.

Moreover, according to today’s recipe, you can prepare the casserole without any changes, or you can make your own adjustments. I will tell you exactly which ones during the preparation process. And if you like the dish, then based on it you can prepare other options and variations.

And here is the recipe.

Vegetable casserole with zucchini, vegetables and chicken

In the recipe I will describe everything as I cooked it today. And I will tell you how you can do it differently. The same applies to the composition of the ingredients; it will record those products that were used in today's dish. But keep in mind that vegetables can be absolutely anything.

If you don't like one vegetable, replace it with another. There is no ingredient in stock, feel free to replace it too. Love tomatoes, add more tomatoes, prefer zucchini, take a double portion of them, and give up something else. Or don't give up anything at all.

You can also add eggplant, cauliflower, and pumpkin to the recipe.

I would compare today's dish to an Asian dish. The only difference is that damlama is cooked in a cauldron, while this one is cooked in the oven.

We will need (for 2 - 3 servings):

chicken breast - 1 piece
hard cheese - 100 - 150 gr
onion - 1 pc.
zucchini - 1 piece
green beans - 300 gr
carrots - 1 pc.
bell pepper - 2 pcs
hot capsicum - 0.5 - 1 piece (optional)
tomatoes - 3 pcs.
garlic - 1 - 2 cloves
spices - to taste
salt, ground black pepper - to taste
chicken broth or water - 200 ml (or vegetable broth)

I use two portioned ceramic molds. “Portioned” is, of course, a relative concept. For my husband, this is a serving, but for me, it’s two whole servings.

You can use any baking dish. If it also comes with a lid, it will be even better. If there is no lid, then we will still need foil. We will also cook in it so that our vegetables do not dry out from exposure to high temperatures.

Preparation:

For cooking I use chicken breast, it is more dietary than other parts of chicken, and not at all fatty. I plan to cook the dish without a drop of oil. Not only that, I also remove the skin from the chicken breast.

My husband and I decided to eat only tasty and healthy food, without excessive fat content, and today’s dish will be one of those. Therefore, I want to warn you right away that the dish will not have any fat at all, or there will be only a little bit. Therefore, if this does not suit you, then firstly, leave the skin on the breast, and secondly, during the cooking process, add a little oil, either vegetable or butter, to each form.

In addition to chicken breast, you can also use any parts chicken meat, or minced meat. Here is the minced meat, you can just fry it with onions in a frying pan in oil.

And I begin the description of our today's recipe.

1. First of all, you will need to put a small saucepan of water on the fire and boil the green beans. Or rather, not even boil it, but blanch it. If you don’t do this, it can take quite a long time to bake. And we need all the ingredients to reach a state of readiness at the same time.

Wait until the water boils, salt it to taste and put all the beans into it at once. Let it boil, and only after that, note the time and cook for 3 - 5 minutes. It depends on how young the pods you use.

2. After the time has passed, place the beans in a colander and let the water drain.

If you want, you can omit the beans from the recipe altogether and replace them with, say, potatoes. But today I’m cooking with beans - that is light dish, and I consciously refuse potatoes, as they are very high in calories.

3. Wash the chicken breast and let the water drain, remove the skin from it and cut into pieces in the form of plates, no more than 1.5 cm thick. I first cut the breast into two halves, that is, we will use one half per serving.

4. Arrange the pieces in the molds in a loose order. Salt and pepper them, and sprinkle with spices. I use a spice blend consisting of various herbs and spices. I prepare it myself, and it contains about 15 different ingredients, maybe more. To be honest, I never even thought about counting.

You can add your favorite spices, or not add them at all.

I like to use spices, especially with meat products. They reveal the taste better and give any dish an incredible aroma.

5. Cut the onion into very thin half rings. Place it on top of the chicken, spreading it evenly. There is no need to press down, let him lie down as he wants.

Try to cut the onion as thin as possible. The thinner you cut it, the more juice it will release, which means it will become transparent and will not dominate with its taste. And also it will not crunch on your teeth. I know how many people don't like it. And children generally cannot stand onions.

6. Our beans have already cooled slightly, and they can be laid out in the next layer. There is no need to press it. The way it falls, that means it’s good.

7. Now carrots. It needs to be cut thinner. It is tough and will take the longest to cook. You can cut it into thin small plates 0.2 cm thick, or into very thin, short strips, as I do. I want the vegetables in the dish to be cut the same way.

I will cut some of them into circles, and some into strips, because our beans are in the form of strips.

8. Place carrots on top of onions. Also, without particularly trying, that is, as it falls. However, distribute it evenly over the entire surface.

9. Peel the bell pepper from the stalk and seeds and cut into slices. I took dark green pepper (this is also my own) to play with contrast. So that there are different colors in the dish. It will not only be delicious, but also very beautiful.

Place the sliced pepper rings on top of the carrots.

10. If you like spicier dishes, you can add red capsicum. I try to use it almost always.

Today I also have pepper from the garden, but I still don’t know how hot it has grown this year. We haven't had a chance to try it yet. Therefore, I only cut three or four thin circles. I think this will be enough. How it turns out, we’ll try it during the tasting.

I lay out the pepper in random order.

11. We have already filled out more than half of the form. Add a clove of chopped garlic to each of them for flavor. The garlic is also fresh and its smell is simply incredible.

This is what he will give to our dish.

12. All that’s left is nothing. Peel the skin of the zucchini and cut it into thin slices, no more than 0.5 cm thick. I use a young vegetable, with milky seeds, not large in size. It is juicy, tasty and will add just the right amount of juice to the entire dish.

Lay out the zucchini layer. Our dish becomes more and more beautiful with each new layer. And I want to taste such beauty as soon as possible. I can already feel how delicious this is going to be!

Again, if you don't want the zucchini, you can add potatoes. But the only thing is that it must first be boiled until half cooked. Otherwise, it will take a long time to cook, and may not keep up with other vegetables.

13. We also cut the tomatoes into slices and place them on top of all other vegetables. This is the last layer for now.

Lightly salt each layer so that the dish does not turn out bland.

All layers are arranged in such a sequence that the juicier vegetables are located on top. When heated, they will release juice and saturate the lower layers, which contain less juice. And thus the whole dish will not be dry, but, on the contrary, saturated with the juices of all vegetables.

14. Pour 100 ml of broth or water into each mold. The liquid will help to quickly start the process of starting baking in the oven. And also thanks to it, the juice from the vegetables themselves will begin to be released faster.

And if there is a lot of juice, then the dish as a whole will not turn out dry. And all the ingredients will cook much faster.

15. Cover the pan tightly with a lid or foil. If you use foil, try to cover the contents so that there is an air space between the last layer of tomatoes and it.

This will prevent the tomatoes from sticking to the foil while cooking.

16. By this time the oven should be ready and preheated. We will need a temperature of 200 - 220 degrees. My oven takes 15 minutes to heat up to this temperature. Knowing this, I already turned it on in advance. And by the time the molds were already covered with foil, the oven was ready to receive them.

17. We will prepare our dish for 1 hour. Let everything languish and prepare there. During this time, we do not take out or mix anything, we do not open the foil.

18. When the time is up, grate the cheese on a medium grater. Regular Russian cheese, or some other cheese. But don’t buy cheap varieties for casseroles, it’s of no use. All we need is 100 - 150 grams. And cheap cheese can very easily spoil the taste and sensations of a dish.

I use Tilsiter. I like that it doesn't spread much and stays on the surface. Looks beautiful and tastes great.

19. Remove the pans from the oven, remove the foil and sprinkle with cheese.

20. Place in the oven again and let the cheese bake. Before doing this, reduce the oven temperature to 180 degrees. Otherwise the cheese will start to burn quickly.

It may take 10 - 15 minutes for the cheese to become covered with a beautiful golden brown crust. Here it is better to monitor the process not by time, but by appearance. This is especially convenient if the oven has a glass door.

21. Well, now we have a delicious golden brown crust, it’s time to take the dish out of the oven.

Leave it to cool for 10 - 15 minutes, then serve. And you won’t be able to eat it before, the dish is very hot.

22. Serve directly in the molds if they are portioned. To avoid damaging the table, use a large flat plate as a stand.

If there is only one form, then put the contents on everyone’s plates, laying out the casserole in layers.

Eat for your health.

I'll tell you how it all turned out. Well, first of all, the smell. He is simply incredible! Each vegetable has its own unique aroma, and here they made a wonderful ensemble, where nothing dominates, everything unites into one melody.
And therefore it spreads even beyond the kitchen and can be heard even on the street.
Light garlic and spice aromas can also be detected.
Secondly, taste. Each vegetable has its own unique taste, but at the same time it is enhanced and enriched with all other aromas and tastes. And that’s why everyone is interesting and good.
It happens that first you choose all the most delicious things in a dish, and you eat this first, and then you finish the rest. So everything here is delicious. Therefore, you eat everything the same way you laid it out - in layers.
But personally, I liked the tomatoes with cheese better.
There is also enough liquid in the dish. Vegetables don’t float in it, but you can’t call them dry either. The broth is very tasty and great to eat with bread or pita bread.
All vegetables are baked evenly. None of them turned out soggy, and not a single one fell apart. Everything is intact and pleasing to the eye.
The only thing was that there was too much pepper for me. I don't eat very spicy foods, so I should have added less hot red pepper. But it turned out to be just right for my husband. And he didn’t even really feel it.
But next time I will reduce the portion of pepper for myself by half.
The casserole turned out to be without fat, but this did not affect its taste in any way. The flavor of the chicken and vegetables is just enough.

And one more bonus that I would like to highlight separately. The presentation was simply incredible. When I invited my husband to the table, he gasped with surprise and delight. And after trying it, he said that he had never seen such a dish even in a restaurant.

Be that as it may, the vegetable casserole with chicken was a great success. Nowadays there is not even a trace left of her. But thanks to this article, you will be able to save the recipe. And it will be possible to somehow cook using it again, maybe only slightly changing the composition of the ingredients.

Vegetable casserole with zucchini in the oven from YouTube

I can’t resist bringing to your attention another delicious recipe. The casserole here is already prepared without any meat or chicken, just with vegetables. And it is filled with a special sour cream and egg sauce.

And also sprinkled with cheese. Yummy! Just lick your fingers!

The only thing I would like to warn you against is that grating vegetables this way is very dangerous. For such a grater there must be special holders so as not to injure your hand.

Therefore, you should also follow safety precautions when using this type of kitchen utensil.

And in conclusion, I would like to say that vegetable casseroles are wonderful summer dish. At this very time, all the vegetables are simply saturated with the sun to the very brim. And they need to be eaten as often as possible, and in any form - be it fresh, boiled, or baked.

During this period of time, vegetables are full of vitamins and other beneficial substances. And they are also the most delicious, the ripest, and the most juicy. Therefore, you need to have time to fill yourself up with them so that there is enough supply for the whole long time, when the long winter follows the fall, and it is replaced by the not at all close spring.

I hope you liked the recipe and will want to cook it. Then you yourself will understand where so many enthusiastic words about an ordinary vegetable dish came from.

Bon appetit!

Baked vegetables as such are an indispensable component of most diet menus. Cooking them in the oven along with a binding ingredient such as cheese or an egg mixture creates one block of tender, moist casserole. This dish is somewhat higher in calories, but at the same time, richer in proteins than just baked vegetables.

Let's take a closer look at the most common recipes with photos of vegetable casseroles cooked in the oven, the method of their preparation, the use of the resulting dishes in dietary practice and various variations of their composition.

Three recipes for vegetable casserole in the oven

The general principle of the casserole is to select a bouquet of high-quality vegetables that ripen in the oven at the same time, and prepare them. Add, at the same time or some time before readiness, a component that will hold the vegetable company together into a single whole, and finally bake.

The following is used as a binding component:

Cheese. , therefore for dietary recipes choose low-fat varieties.
Eggs and egg-milk mixtures. They add extra calories, but at the same time they add a valuable protein component.
and products made from it - pancakes, . Such supplements are not welcome in slimming diets.
And . Low-fat ones are appropriate in the diet of those losing weight.
Mayonnaise. Is different high calorie content and, if it is a store product, of dubious usefulness.

In addition to the vegetable base and binding ingredients, the casserole includes seasonings that are combined with the other ingredients - hot and spicy:

Let's look at three sample recipes for casseroles using available vegetables.

With eggplant and pepper

Ingredients:

3 eggplants;
2 carrots;
bulb;
Bell pepper;
2 tomatoes;
200 g cheese;
5 tablespoons of water;
salt;
black pepper.

Preparing the eggplant and pepper casserole:

Peel and rinse the eggplants, carrots and onions. Slice the eggplant and onion into thin semicircles. Chop the washed tomato in the same way. Grate the carrots on a coarse grater.
Wash the sweet pepper, remove the stem and seeds. Cut into narrow strips.
Coarsely grate the cheese.
Grease a baking dish with vegetable oil. Distribute the first layer – semicircles of eggplants – over the bottom. Place grated carrots on top. Layer onion half rings on it. Cover the onion with pepper strips and place the chopped tomatoes on top.
Dissolve salt in hot water and pour it over the vegetable puff pastry. Sprinkle with pepper, then with grated cheese. To cover with a lid. Bake in the oven for 20 minutes at 200 degrees.

Energy value – approx. 80 kilocalories in one hundred grams.

With zucchini and eggplants

Ingredients:

young zucchini;
5 cloves of garlic;
3 firm tomatoes;
70 g cheese;
50 g sour cream;
parsley;
dill.

Preparing casserole with zucchini and eggplant:

Wash the zucchini and eggplants, remove the stems and cut into thin slices. In the same way, cut the tomatoes into circles. Finely chop the peeled garlic.
Grease the mold with vegetable oil - very good if you can find olive oil. Vegetables can be laid out in layers, sprinkled with garlic - eggplants on the bottom, then zucchini and tomatoes on top of everything. It’s even more beautiful to place vegetable slices on edge, close to each other, alternating zucchini with tomato and eggplant.
Pour sour cream over the vegetable set and cover with grated cheese. Bake at 180-200 degrees for 15-20 minutes. Before serving, revive with chopped herbs.

Total energy value – approx. 80 kilocalories in a hundred gram portion.

Cauliflower Casserole with Cheese

Ingredients:

half a kilo of cauliflower;
large carrots;
small;
bulb;
3 eggs;
half a glass of milk;
100 g cheese;
3 cloves of garlic;
parsley.

Preparing cauliflower casserole:

Remove the zucchini from the stalk, the core if the seeds have already hardened, and the peel if it is hard, peel the carrots and onions. Cut the washed, prepared vegetables into cubes. Cauliflower divide into inflorescences.
Finely chop the peeled garlic and parsley. Grate the cheese.
Grease a baking dish with vegetable oil, place all the vegetables in it, symbolically add salt and place in an oven heated to 200 degrees for 15 minutes. Then remove the mold and fill the contents with a mixture of eggs and milk with chopped herbs and garlic. Return to oven for another 15 minutes. Cover with grated cheese and bake for 5 minutes.

The energy value is 90 kilocalories in one hundred grams of finished casserole.

Use in dietary nutrition

Low-calorie vegetable casseroles contain not only “vegetable” microelements, fiber and carbohydrates, but also a moderate amount of protein. Cleansing and healing the body, dishes of this composition at the same time nourish muscle tissue and are included as a mandatory item in both weight loss menus and sports diets.

Composition variations

In addition to the vegetables, eggs, cheese and milk given in the example recipes, casseroles include:

Other vegetables. For example, pumpkin, beets, cabbage - not only cauliflower, but also broccoli, cabbage, as well as green beans and potatoes. The starchy tubers of the latter significantly increase the total calorie content. Therefore, potatoes are present to a limited extent in the slimming menu.
Meat, cut into pieces or ground into mince. For dietary nutrition Low-fat varieties are acceptable - primarily white chicken meat.
Fruits and fruits - apples with sourness, as well as olives.
Cereals – semolina and rice. They are introduced into the diet of those losing weight to a limited extent or not used at all.
Mushrooms that have virtually no effect on calorie content are “cultivated” and “wild” porcini mushrooms, boletuses, aspen mushrooms, chanterelles, boletus and other gifts from domestic forests.
Dried fruits - prunes and dried apricots (if there are no restrictions on sugar).
Nuts – chopped walnuts and hazelnuts.

How to cook vegetable casserole in the oven - video

The video below shows in detail, step by step, the preparation of a vegetable casserole from zucchini, carrots, onions, tomatoes and sweet peppers. An omelet mixture of eggs and milk, as well as cheese topping, were used as a binder. The process takes place in two steps - first, only vegetables are baked until half-cooked, then they are poured with a mixture of eggs and milk, sprinkled with cheese and baked completely.

Vegetable casserole, cooked in the oven without frying the ingredients, combines low calorie content, rich microelement composition, cleansing properties and protein components. This dish fits well into slimming and sports diets.

Which vegetable casserole recipe do you prefer? Do you add just cheese and sour cream or also eggs? Do you use this dish in diet menu? Share your culinary discoveries and practical experiences with us in the comments!

A simple dish for those who want to lose weight or maintain a healthy figure are dietary vegetable casseroles. There is no need to talk about the benefits of vegetables - everyone knows that they contain a lot of valuable fiber, a wide variety of vitamins, and substances necessary to maintain health. And with all this, the calorie content of vegetables is quite small - for example, 100 grams of spinach contains approximately 23 calories, eggplant - 25 calories, and celery - only 16. This means that combining the most different vegetables, you can come up with different, but equally tasty and healthy dietary casseroles.

Rules for preparing vegetable casseroles

There are also rules for preparing dietary casseroles. Vegetables should be exposed as little as possible heat treatment, for casserole it is better to use low-fat sour cream rather than mayonnaise. In addition, you can vary the fillings - for example, you can prepare them with milk, kefir or natural yogurt.

Vegetable casseroles: dietary recipes

1. Broccoli Casserole

The first place among dietary ones is rightfully occupied by cauliflower or broccoli casseroles. They are very tasty, filling, quick to prepare and contain very few calories. Making this casserole is very simple. First you need to disassemble the head of cabbage into small inflorescences and boil them for five minutes. And at this time you can make a dressing - it consists of one egg, milk (or kefir) and a pinch of salt. Place the boiled cabbage in a deep dish, pour in the pre-prepared dressing and place in the oven. You can add boiled chicken breast to this dish - quite a few calories will be added, but the taste will be completely different.

2. Celery casserole

Diet celery casserole contains only about 90 calories, yet it is complete and hearty dish. Boil thinly chopped celery root until half cooked and drain the liquid. Break one egg and any greens into a cup with the celery, add salt. Mix everything and bake in the oven. When serving, sprinkle with grated hard cheese.

3. Cabbage casserole

Cabbage casserole white cabbage usually cooked with minced meat. To prevent the dish from containing too many calories, it is better to make minced meat from chicken or turkey. Prepare the minced meat, then chop the cabbage very thinly and mix with the minced meat. Add salt, pepper and egg, mix, place on a baking sheet and bake. After the casserole is cooked, it is usually sprinkled with herbs.

4. Zucchini casserole

In a zucchini casserole, be sure to add a small amount of flour - zucchini tender vegetables, a casserole made from them will not hold its shape without flour. Grate the zucchini and squeeze out excess liquid. Then add a small amount of flour, an egg and your favorite herbs. Mix the minced meat thoroughly, place in silicone mold, bake in the oven or slow cooker. This casserole goes well with a topping of hard cheese.

5. Casserole with tomatoes

Coarsely chop the tomatoes, bell peppers, and broccoli florets. Pour in a mixture of milk and eggs, add salt. This casserole turns out very beautiful.

6. Casserole with zucchini and eggplant

Place zucchini slices and tomato in layers in a mold with high sides; you can add eggplant if desired. Intersperse each layer with filling from natural yogurt with egg. Salt everything, sprinkle with cheese or herbs. It is better to bake this dish longer - about half an hour in the oven.

7. Carrot casserole

Carrot casserole is a dietary type of dessert. It is best made with slightly sweetened rice. The rice is boiled like porridge. Grate the carrots on a very fine grater and mix with the porridge. Add an egg to the mixture and pour in some milk, mix thoroughly. Bake in hot oven. You can add sour apples to this recipe - they will add a “zest” to the dish.

8. Potato casserole

Potato casserole can be prepared with salted cheese instead of mayonnaise - this will make it much less high in calories and very healthy. Spread each layer of potato slices with feta cheese (you can put garlic in it). Add greens. Bake in the oven.

9. Casserole with tomatoes and corn

Bright and beautiful casserole obtained by adding green peas or corn to the main ingredients. This way you can make a casserole with tomatoes, eggplants and zucchini - the dish will turn out very festive and tasty.

10.Pumpkin casserole

Pumpkin casserole is a dessert, usually prepared with cottage cheese. Mix cottage cheese with egg, add semolina and leave to swell for 20 minutes. Meanwhile, peel and very finely chop or grate the pumpkin. Mix both masses, add sugar and place in the oven.

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