This Healthy Zucchini Puff Casserole is a delicious, low-carb, and nutrient-packed dish that’s perfect for breakfast, brunch, or a light dinner. With grated zucchini, savory Parmesan, and fresh herbs, it’s fluffy, satisfying, and easy to make. The optional crispy topping adds a delightful crunch, making it a versatile recipe for any occasion. Ready in under an hour, it’s a wholesome crowd-pleaser for 6–8 people!

Ingredients

For the Zucchini Puff Base

• 2 cups grated zucchini (about 1 medium zucchini, squeezed dry)
• 3 large eggs (or 4 egg whites for a lighter version)
• ½ cup grated Parmesan cheese (or sharp cheddar for extra flavor)
• ¼ cup almond milk or whole milk (unsweetened)
• 1 clove garlic, minced
• 2 tbsp chopped fresh basil or parsley
• 1 tsp Dijon mustard (optional, for tang)
• ½ tsp salt
• ¼ tsp black pepper

For the Topping (Optional)

• ¼ cup Panko breadcrumbs (or almond flour for low-carb)
• 1 tbsp melted butter or olive oil
• Extra Parmesan cheese, for sprinkling

Instructions

1. Prep Zucchini: Grate zucchini and sprinkle lightly with salt. Let sit for 10–15 minutes to release moisture. Squeeze thoroughly using a clean towel or cheesecloth to remove excess water. (~15 minutes)
2. Make Batter: In a large bowl, whisk together eggs, milk, Dijon mustard (if using), minced garlic, basil or parsley, salt, and pepper. Fold in squeezed zucchini and Parmesan cheese until well combined. (~5 minutes)
3. Assemble: Preheat oven to 375°F (190°C). Grease a 9-inch pie dish or casserole dish. Pour the zucchini mixture into the dish and smooth the top. For a crispy topping, mix Panko (or almond flour) with melted butter or olive oil and sprinkle over the top. Add a light sprinkle of extra Parmesan, if desired. (~5 minutes)
4. Bake: Bake for 35–45 minutes, until the casserole is golden and set in the center (a toothpick should come out clean). (~40 minutes)
5. Serve: Let cool for 5–10 minutes before slicing. Garnish with fresh herbs or a dollop of Greek yogurt, if desired. (~5 minutes)

Recipe Details

• Prep Time: 20 minutes
• Cooking Time: 35–45 minutes
• Total Time: ~55–65 minutes
• Serves: 6–8
• Calories: Approx. 120–150 kcal per serving (based on 8 servings, varies with cheese and topping)

Serving Suggestions

• Serve with a fresh green salad or roasted cherry tomatoes for a light meal.
• Pair with grilled chicken or fish for a heartier dinner.
• Enjoy with a glass of sparkling water with lemon or a crisp white wine, like Sauvignon Blanc.

Why You’ll Love This Recipe

• Healthy & Low-Carb: Packed with zucchini and light on calories, with a low-carb topping option.
• Fluffy & Flavorful: The eggs and cheese create a light, puffy texture with savory depth.
• Versatile: Perfect for brunch, a side dish, or a vegetarian main course.

Optional Variations

• Cheese Swap: Use sharp cheddar, feta, or goat cheese for a different flavor profile.
• Veggie Boost: Add grated carrots, chopped spinach, or diced bell peppers to the mix.
• Spicy Kick: Include a pinch of red pepper flakes or cayenne for a touch of heat.

Pro Tips

• Squeeze Thoroughly: Removing excess water from zucchini is key to a non-soggy casserole.
• Make Ahead: Prep the batter a day in advance and store in the fridge; bake when ready.
• Freezer-Friendly: Bake, cool, and freeze slices for up to 2 months; reheat at 350°F (175°C) for 10–15 minutes.

Make this Healthy Zucchini Puff Casserole for a wholesome, delicious dish that’s sure to impress! Share your creations in the comments or tag us on social media. #ZucchiniCasserole #HealthyRecipes #VegetarianDelights