I’m a big fan of casseroles because they are super simple to prepare and when you use nutrient-dense foods, they are loaded with important vitamins and minerals. My zucchini casserole is made with ingredients that work to boost your immune system, burn fat and heal your gut. It’s low in calories, carbohydrates and sugars and high in protein and antioxidants. When you see how easy it is to make, you’ll add it to your list of go-to recipes that will leave you feeling light and healthy afterward.
A Low-Carb, Nutrient-Dense Casserole
If you’re looking for a low-carb meal that will still supply important vitamins and minerals, look no further. This zucchini casserole contains only seven ingredients (including the salt and pepper), and each food provides incredible health benefits like reducing inflammation, boosting your immune system, healing your gut and improving your digestion.
Sometimes, when people try to follow a low-carb diet, they fall back on processed meats and trans fats to fulfill cravings. If you don’t make an effort to eat nutrient-dense foods, you will be left feeling hungry and irritable. The key to a low-carb diet, like the ketogenic diet, is to reduce glucose consumption so that the body is forced to burn fat for energy instead. To do this properly, you still need to consume foods that will help you to stay energized and will support all bodily functions. That’s why this zucchini casserole, which contains incredibly healthy foods like zucchini, tomatoes, feta cheese and organic chicken, is a great choice for anyone who’s on a low-carb diet or just looking to cut back on the carbs.
- 309 calories
- 30 grams protein
- 17 grams fat
- 7 grams carbohydrate
- 5 grams sugar
- 13 milligrams niacin (90 percent DV)
- 1 milligram vitamin B6 (77 percent DV)
- 0.5 miligrams vitamin B2 (45 percent DV)
- 0.9 micrograms vitamin B12 (38 percent DV)
- 873 IUs vitamin A (37 percent DV)
- 27 milligrams vitamin C (37 percent DV)
- 1.5 milligrams vitamin B5 (30 percent DV)
- 0.2 milligrams thiamin (18 percent DV)
- 52 micrograms folate (13 percent DV)
- 0.7 milligrams vitamin E (5 percent DV)
- 823 milligrams sodium (55 percent DV)
- 361 milligrams phosphorus (52 percent DV)
- 24 micrograms selenium (44 percent DV)
- 2 miligrams zinc (28 percent DV)
- 0.4 milligrams manganese (23 percent DV)
- 62 milligrams magnesium (20 percent DV)
- 188 milligrams calcium (19 percent DV)
- 0.15 milligrams copper (18 percent DV)
- 710 milligrams potassium (15 percent DV)
- 1.7 milligrams iron (10 percent DV)
Here’s a quick look at some of the top health benefits associated with the ingredients in my zucchini casserole:
- Zucchini: Zucchini contains a lot of water, so it’s low in calories, carbohydrates and sugars. However, zucchini nutrition includes a number of important vitamins and minerals, such as potassium, vitamin C and vitamin A. It provides antioxidants that help to fight inflammation and boost the immune system. And, because zucchini has a high water content, it’s hydrating and provides essential electrolytes, helping to regulate your digestion and fight leaky gut.
- Organic chicken: Organic chicken is a high protein food that helps the body to build muscle mass, fights fatigue, helps to balance hormones, boosts mood, supports neurological function and aids digestion. Chicken doesn’t contain any carbohydrates or sugars, so it’s the perfect ingredient for any low-carb diet. (5)
- Goat feta cheese: Goat feta cheese provides important B vitamins, including vitamin B12, B6 and riboflavin. It supports bone health, boosts immune function and helps to maintain a healthy gut because it provides helpful probiotics.
How to Make Zucchini Casserole
To make my zucchini casserole, start by preheating your oven to 350 degrees Fahrenheit. Then place two organic chicken breasts on a baking sheet lined with parchment paper and bake them for 30 minutes, or until the chicken reaches 165 degrees Fahrenheit. I like to add a little bit of salt and pepper to the raw chicken before it goes in the oven.
While the chicken is baking, slice two zucchinis, one yellow squash and two tomatoes.
Next, grease a 9×11 baking dish with coconut oil and place the chicken breasts on the bottom. Then add the sliced zucchini, yellow squash and tomatoes, covering the chicken.
Sprinkle 1 cup of goat feta cheese, goat cheddar or the raw cheese of your choice on top, evenly coating your casserole. Then add 1 teaspoon of sea salt and 2 teaspoons of pepper.
Bake your casserole for 30 minutes. And just like that, your zucchini casserole is ready — enjoy!
- 2 zucchini, sliced
- 1 yellow squash, sliced
- 2 tomatoes, sliced
- 2 chicken breasts
- 1 cup goat cheddar, goat feta or a raw cheese of choice
- 1 teaspoon sea salt
- 2 teaspoons pepper
- Preheat oven to 350 F.
- On a baking sheet lined with parchment paper, add the chicken breasts and bake for 30 minutes or until chicken reaches 165 F.
- Grease a 9x11 baking dish with coconut oil and add the cooked chicken breasts.
- Add the sliced zucchini, yellow squash and tomatoes, covering the chicken.
- Sprinkle on cheese.
- Add salt and pepper.
- Bake for another 30 minutes.