🥦 Mediterranean Vegetable Casserole (Low Calorie)
⏱ Prep Time
15 minutes
🔥 Bake Time
30–35 minutes
🍽 Servings
3–4 (or 2 large meal portions)
🛒 Ingredients
1 large broccoli, cut into florets
1 tbsp extra-virgin olive oil
1 generous handful baby kale
1 small onion, finely diced
7 small garlic cloves, minced
12 cherry or grape tomatoes, halved
1 small zucchini, sliced
1 small red bell pepper, chopped
½ tsp sea salt (or to taste)
½ tsp black pepper
½ tsp dried oregano
½ tsp dried basil
Optional: pinch chili flakes
Optional topping: 2–3 tbsp crumbled feta (optional but very Mediterranean)
👩🍳 Instructions
Preheat oven to 180°C / 350°F.
Steam broccoli lightly for 3–4 minutes until just tender. Drain well.
Sauté aromatics
Heat olive oil in a pan. Add onion and cook until soft. Add garlic and cook 30 seconds until fragrant.Add vegetables
Stir in tomatoes, zucchini, and bell pepper. Cook 2–3 minutes until slightly softened.Assemble casserole
Transfer vegetables to a baking dish. Add broccoli and baby kale. Sprinkle with salt, pepper, oregano, basil, and chili flakes.Bake uncovered for 30–35 minutes until vegetables are tender and lightly roasted.
Finish
Sprinkle feta on top if using and bake 5 more minutes.
🥗 How to Eat for Fast Weight Loss
Eat warm or cold
Pair with Greek yogurt or eggs for protein
Eat alone for very low-calorie meals
Great for dinner, lunch, or late-night hunger
📊 Why It Works
High fiber → keeps you full
Olive oil → healthy fats, no spikes
No flour, no sugar, no processed carbs
Naturally Mediterranean & anti-inflammatory
🔄 Variations
Add cauliflower or spinach
Add chickpeas (if not low-carb)
Add grilled chicken for protein boost
