Low-Calorie Cheesy Vegetable Casserole

A colorful, comforting vegetable casserole loaded with broccoli, kale, tomatoes, onion, and garlic, finished with a creamy cheesy sauce and baked until bubbly and golden. It’s an easy way to enjoy plenty of vegetables in one satisfying dish.

Note: Eating one casserole “day and night” is not necessary for weight loss. Weight loss depends on your overall calorie intake and individual needs. This recipe can fit well into a balanced, lower-calorie meal plan.

Ingredients

For the Vegetables

1 large broccoli, cut into florets
1 large handful baby kale, chopped
1 small onion, diced
7 small cloves garlic, minced
12 cherry or grape tomatoes, halved
1 tbsp olive oil
1 small zucchini, diced (optional)
1 small bell pepper, diced (optional)
Salt and black pepper, to taste
½ tsp Italian seasoning
½ tsp paprika

For the Creamy Cheese Sauce

½ cup plain Greek yogurt
½ cup low-fat cream cheese, softened
½ cup milk
½ cup shredded mozzarella
¼ cup grated Parmesan
½ tsp garlic powder
Black pepper, to taste

For the Topping

½ cup shredded mozzarella
2 tbsp Parmesan
Optional: pinch of paprika or Italian seasoning

Instructions

Preheat the oven:
Heat oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
Prepare the broccoli:
Bring a pot of water to a boil. Add the broccoli and blanch for 2–3 minutes. Drain well. This helps the broccoli become tender without getting mushy.
Sauté the vegetables:
Heat olive oil in a large skillet over medium heat. Add the onion and cook for 3–4 minutes. Add garlic and cook for another 30 seconds.
Add the broccoli, kale, tomatoes, and optional zucchini and bell pepper. Season with salt, pepper, Italian seasoning, and paprika. Cook for 3–5 minutes, just until the kale wilts and the vegetables are slightly tender.
Make the creamy sauce:
In a bowl, whisk together Greek yogurt, cream cheese, milk, mozzarella, Parmesan, garlic powder, and black pepper until smooth.
Combine:
Transfer the vegetables to the prepared baking dish. Pour the creamy sauce evenly over the top and gently toss to coat.
Add the cheese topping:
Sprinkle the remaining mozzarella and Parmesan over the vegetables.
Bake:
Bake uncovered for 20–25 minutes, until the casserole is hot, bubbling, and lightly golden on top.
Optional browning:
For a more golden top, switch to broil for 1–2 minutes, watching carefully so it doesn’t burn.
Rest and serve:
Let the casserole rest for 5–10 minutes before serving.

Recipe Details

Prep Time: 15 minutes
Cook Time: 25–30 minutes
Total Time: About 45 minutes
Servings: 6

Make It More Filling

For a higher-protein meal, add:

1–2 cups cooked shredded chicken
Cooked turkey breast
1 cup cottage cheese
White beans or chickpeas

For a lighter version, use reduced-fat cheese and Greek yogurt and keep the olive oil measured rather than pouring freely.

Nut Information

This recipe is nut-free as written. If you have a nut allergy, check packaged cream cheese, yogurt, milk, cheese, and seasonings for allergen statements and possible cross-contact.

Q&A

Can I use frozen broccoli?
Yes. Thaw and drain it well first to prevent excess water from making the casserole soggy.

Can I make it without cream cheese?
Yes. Replace it with additional Greek yogurt or cottage cheese blended until smooth.

Can I use spinach instead of kale?
Absolutely. Fresh spinach works very well and cooks quickly.

Can I make this ahead?
Yes. Assemble the casserole, cover, and refrigerate for up to 24 hours. Add a few extra minutes to the baking time if it’s going directly from the refrigerator.

How do I store leftovers?
Refrigerate in an airtight container for 3–4 days.

Can I freeze it?
You can, although the creamy sauce may become slightly less smooth after thawing. For the best texture, enjoy it fresh or refrigerated.

Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.