Cheesy Baked Zucchini Casserole (Diabetic-Friendly Recipe)
This Cheesy Baked Zucchini Casserole is a delightful, low-carb dish that’s perfect for those managing diabetes or anyone seeking a healthy, flavorful side or main course. Tender zucchini slices are baked in a creamy, cheesy custard with a golden, bubbly top. It’s kid-friendly, easy to customize, and pairs wonderfully with grilled chicken, fish, or a fresh salad. With minimal prep and a quick bake time, this casserole is a go-to for busy weeknights or a cozy gathering.
Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: ~40 minutes
Servings: 4–6
Cuisine: American, Low-Carb, Diabetic-Friendly
Ingredients
- 2 medium zucchinis, thinly sliced (about 1/8-inch thick)
- 1 cup shredded cheese (cheddar, mozzarella, Gruyere, or a blend)
- ½ cup grated Parmesan cheese
- 2 large eggs
- ½ cup milk or cream (use unsweetened almond milk for lower carbs, if desired)
- 1 tsp garlic powder
- ½ tsp onion powder
- Salt and black pepper, to taste
- 1 tbsp olive oil (for greasing the baking dish)
- Optional topping: 2 tbsp breadcrumbs or almond flour (for a crunchy crust)
- Optional herbs: 1 tbsp fresh parsley, thyme, or oregano (or 1 tsp dried herbs)
Instructions
- Preheat the Oven:
Preheat your oven to 375°F (190°C). Lightly grease an 8×8-inch (or similar-sized) baking dish with olive oil to prevent sticking. - Prepare the Zucchini:
Thinly slice the zucchinis using a sharp knife or mandoline for uniform slices. If desired, lightly salt the zucchini slices and let them sit for 10 minutes to release excess moisture. Pat dry with paper towels to ensure a less watery casserole (this step is optional but improves texture). - Make the Custard:
In a medium bowl, whisk together the eggs, milk (or cream), garlic powder, onion powder, a pinch of salt, and black pepper until smooth. Adjust seasoning to taste. - Assemble the Casserole:
Arrange the zucchini slices in the greased baking dish in an even layer, slightly overlapping if needed. Pour the egg and milk mixture evenly over the zucchini. Sprinkle the shredded cheese and Parmesan evenly over the top. If using, sprinkle breadcrumbs or almond flour for a crunchy topping. - Bake:
Bake uncovered for 25–30 minutes, or until the casserole is golden, bubbly, and set in the center. If the top isn’t golden enough, you can broil for 1–2 minutes, watching closely to avoid burning. - Serve:
Remove from the oven and let the casserole cool for 5 minutes to set. Garnish with fresh herbs like parsley, thyme, or oregano, if desired. Serve warm as a side dish or a light main course.
Tips for Success
- Zucchini Prep: Salting and blotting the zucchini reduces excess water, resulting in a firmer casserole. Don’t skip this step if you prefer a less soggy texture.
- Cheese Options: Use a blend of cheeses like mozzarella for stretchiness, cheddar for sharpness, or Gruyere for a nutty flavor. Low-fat cheese works but may affect creaminess.
- Customization: Add diced bell peppers, mushrooms, or cooked bacon for extra flavor. For a spicy kick, include a pinch of red pepper flakes in the custard.
- Make It Crunchy: Almond flour is a great low-carb topping alternative to breadcrumbs, keeping the dish diabetic-friendly.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) or microwave until warmed through.
- Freezing: Assemble the casserole but don’t bake. Wrap tightly and freeze for up to 2 months. Thaw overnight in the fridge before baking as directed.
Serving Suggestions
- Pairings: Serve with grilled chicken, salmon, or a lean protein for a balanced meal. A side salad with a low-carb dressing complements the richness.
- Low-Carb Sides: Try cauliflower rice or roasted Brussels sprouts for a complete diabetic-friendly plate.
- Garnish: Fresh herbs or a sprinkle of extra Parmesan add a flavorful finish.
Nutritional Information (Per Serving, Based on 6 Servings)
- Calories: ~180 kcal
- Carbohydrates: 6g
- Fiber: 2g
- Net Carbs: 4g
- Protein: 11g
- Fat: 13g
Note: Nutritional values are approximate and may vary based on ingredients used (e.g., milk vs. cream, cheese type, or optional toppings).
This Cheesy Baked Zucchini Casserole is a delicious, diabetic-friendly way to enjoy a comforting, veggie-packed dish without sacrificing flavor. Its versatility makes it perfect for family dinners or meal prep. Have you tried a twist on this recipe? Share your variations in the comments below, and don’t forget to check out our other low-carb recipes for more healthy inspiration!
