Instructions
1. Prepare the vegetables
Wash and chop the broccoli, peppers, zucchini, and tomatoes. Place them in a baking dish, just like in the image, creating a colorful vegetable base.
2. Lightly sauté the onion and carrot
This enhances flavor and softens the texture before baking.
3. Make the light sauce
In a bowl, mix together:
- 2 eggs
- yogurt or milk
- herbs
- spices
- (Optional) a handful of cheese
Whisk until smooth.
4. Pour the sauce over the vegetables
Just like in the top image, the creamy sauce coats the vegetables and binds them in the oven.
5. Bake
Place the dish in a preheated oven at 180°C (350°F) for 25–30 minutes, or until the top is golden and slightly crispy.
6. Serve warm
The bottom image shows the final result: melty, colorful, and incredibly appetizing.
Why You Can Eat It “Day and Night” Without Guilt
✔ Low-calorie
A full plate is around 180–250 calories depending on cheese.
✔ High satiety
The combination of protein + fiber keeps hunger away for hours.
✔ Boosts metabolism
Vegetables support digestion and fat oxidation.
✔ No heavy carbs
Unlike lasagna, pasta bakes, or rice casseroles, this dish is “light but filling.”
Weight Loss Tips to Maximize Results
- Eat the casserole for lunch or dinner as a main meal.
- Drink water before meals to stay hydrated.
- Add lean proteins (chicken breast, tuna, tofu) to increase fullness.
- Avoid heavy sauces, butter, or processed cheeses.
- Pair with daily movement — even 20 minutes of walking helps.
Conclusion
This vegetable casserole is not only delicious but also a powerful ally for fast and healthy weight loss. It’s easy to prepare, budget-friendly, and packed with nutrients. Whether you enjoy it for lunch, dinner, or even as a snack, it supports your goals while satisfying your appetite.
