A Baked Zucchini and Cottage Cheese Casserole is a comforting and nutritious dish, perfect for any meal of the day. This delicious casserole combines a medley of vegetables with creamy cottage cheese and eggs, creating a hearty meal that is packed with flavor and nutrition. Ideal for those looking to incorporate more vegetables into their diet, this versatile dish can be served for lunch or dinner and is suitable for various dietary preferences.
Ingredients
To make the perfect Baked Zucchini and Cottage Cheese Casserole, you will need the following ingredients:
- 1 medium zucchini: Grated or chopped, zucchini adds moisture and nutrition.
- 4 large eggs: Beaten eggs serve as the binder and help the casserole set.
- 1 bell pepper: Chopped; this adds sweetness and color to the dish.
- 2 small tomatoes: Chopped; these provide juiciness and flavor.
- 2 green onions: Chopped; they add a mild onion flavor and freshness.
- 1 cup cottage cheese: Creamy and rich in protein, it contributes to the casserole’s texture.
- 1 cup mozzarella cheese: Shredded; this adds a melty, cheesy goodness.
- Salt: To taste; for seasoning the dish.
- Black pepper: To taste; for a touch of heat.
- 1 teaspoon dried garlic: For a warm, aromatic flavor.
- 1 teaspoon Italian herbs: To enhance the flavor profile with Mediterranean notes.
Instructions
Step 1: Prepare the Vegetables
Begin by preparing the fresh vegetables. Grate or chop the zucchini, then chop the bell pepper, green onions, and tomatoes. This step is crucial for creating a balanced texture and flavor throughout the casserole.
Step 2: Combine the Ingredients
In a large mixing bowl, combine the beaten eggs, chopped zucchini, bell pepper, green onions, tomatoes, cottage cheese, and mozzarella cheese. Season the mixture with salt, black pepper, dried garlic, and Italian herbs to enhance the overall taste.
Mix everything together gently but thoroughly until all the ingredients are well incorporated. This ensures that every bite is full of flavor.
Step 3: Bake the Casserole
Next, preheat your oven to 180°C (360°F). While the oven is heating, transfer the vegetable and cheese mixture into a greased or parchment-lined baking dish. Spread the mixture evenly in the dish for uniform cooking.
Bake the casserole in the preheated oven for 45 minutes, or until the top is golden brown and the center is set. You can check for doneness by inserting a knife or toothpick into the center; it should come out clean.
Step 4: Serve
After baking, allow the casserole to cool slightly before slicing it. Serve warm to enjoy the melty cheese and flavorful vegetables.
Serving Suggestions
- Alongside a Salad: Pair with a light side salad for a refreshing, balanced meal.
- With Toast: Serve with whole grain toast or a slice of crusty bread for a hearty breakfast option.
- Accompanied by Grilled Proteins: Enjoy alongside grilled chicken, fish, or your favorite vegetarian protein for a more filling plate.
- With Condiments: Add a dollop of sour cream, Greek yogurt, or salsa on top for an extra flavor boost.
Cooking Tips
- Squeeze the Zucchini: If your zucchini is particularly watery, consider squeezing out excess moisture using a clean kitchen towel or cheesecloth to prevent the casserole from becoming soggy.
- Cheese Alternatives: Feel free to swap mozzarella for cheddar or feta cheese for a different flavor and texture in your casserole.
- Add More Vegetables: Experiment with other veggies such as spinach, mushrooms, or corn to increase both nutrition and flavor.
- Use Fresh Herbs: For additional freshness, incorporate fresh herbs like basil or parsley into the mixture before baking.
Nutritional Benefits
This Baked Zucchini and Cottage Cheese Casserole is a nutrition powerhouse filled with health benefits from its key ingredients:
- Zucchini: Low in calories and high in vitamins A and C, which are important for immune health and vision.
- Cottage Cheese: Rich in protein and calcium, promoting strong bones and muscle development.
- Eggs: An excellent source of protein, healthy fats, and various vitamins and minerals.
- Tomatoes and Bell Peppers: Loaded with antioxidants and vitamins, supporting overall health.
Dietary Information
- Vegetarian: This dish is suitable for those following a vegetarian diet.
- Gluten-Free: Naturally gluten-free, making it a suitable option for individuals with gluten sensitivities or celiac disease.
- Low-Carb: This casserole is low in carbohydrates, an excellent choice for those following low-carb or ketogenic diets.
Nutritional Facts (per serving, approx.)
- Calories: 220
- Carbohydrates: 8g
- Protein: 18g
- Fat: 13g
- Saturated Fat: 6g
- Cholesterol: 160mg
- Fiber: 2g
- Sugar: 4g
Storage Tips
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: You can also freeze the baked casserole for up to 2 months. For best results, thaw it overnight in the refrigerator before reheating.
- Reheating: To reheat, place it in the oven at 160°C (320°F) until warmed through, or use the microwave for a quicker option.
FAQs
Can I use frozen zucchini for this recipe?
Yes, you can use frozen zucchini. Just make sure to thaw and drain any excess water before using it in the casserole.
What other cheeses can I use?
You can use various cheeses, like cheddar, feta, or a blend of your favorites, depending on your taste preferences.
Can this casserole be made ahead of time?
Absolutely! You can prepare the casserole the night before and refrigerate it until you’re ready to bake it.
How do I know when the casserole is done?
The casserole is done when the top is golden brown and a knife inserted into the center comes out clean.
Can I add meat to the casserole?
Yes! You can add cooked sausage or ground meat if you prefer a non-vegetarian dish.
Conclusion
This Baked Zucchini and Cottage Cheese Casserole is an easy and wholesome meal option that brings together the delightful flavors of fresh vegetables and creamy cheeses. Perfect for any occasion, whether it’s a family dinner or a potluck gathering, this casserole is sure to impress. Enjoy the simplicity and nutrition of this dish, knowing that it is not only delicious but also supportive of a healthy lifestyle. Share this delightful recipe with friends and family for a nutritious and satisfying meal that everyone can enjoy!