This hearty, colorful veggie casserole is packed with nutritious vegetables, lean protein from eggs, and just enough cheese for flavor. It’s perfect as a side dish, vegetarian main course, or meal-prep option for busy weeks.
Servings: 8
Prep Time: 20 minutes
Cook Time: 40–45 minutes
Total Time: 1 hour 5 minutes
Estimated WW Points
2–4 Points per serving (depending on cheese and ingredients used)
Estimated Nutrition (Per Serving)
- Calories: ~145
- Protein: 9g
- Carbohydrates: 11g
- Fat: 7g
- Fiber: 3g
Ingredients
Vegetables
- 2 cups broccoli florets, chopped
- 1 cup cauliflower florets, chopped
- 1 cup zucchini, diced
- 1 cup mushrooms, sliced
- 1 red bell pepper, diced
- ½ cup onion, finely diced
- 2 cups fresh spinach, roughly chopped
Egg Mixture
- 4 large eggs
- 1 cup liquid egg whites
- ½ cup skim milk
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp dried Italian seasoning
- ½ tsp kosher salt
- ¼ tsp black pepper
Cheese
- 1 cup reduced-fat shredded cheddar cheese, divided
Optional Flavor Boosters
- 2 tbsp grated Parmesan cheese
- 1 tbsp chopped fresh parsley
- ¼ tsp crushed red pepper flakes
Equipment
- 9 x 13-inch baking dish
- Large skillet
- Large mixing bowl
- Whisk
- Cooking spray
Instructions
Step 1: Preheat Oven
Preheat oven to 375°F (190°C).
Coat a 9 x 13-inch baking dish with cooking spray.
Step 2: Cook the Vegetables
Heat a large nonstick skillet over medium heat.
Lightly coat with cooking spray.
Add:
- Onion
- Mushrooms
- Bell pepper
Cook for 5 minutes, stirring occasionally.
Add:
- Broccoli
- Cauliflower
- Zucchini
Cook another 4–5 minutes until slightly tender.
Stir in spinach and cook for 1 minute until wilted.
Remove from heat.
Step 3: Prepare the Egg Mixture
In a large bowl whisk together:
- Eggs
- Egg whites
- Skim milk
- Garlic powder
- Onion powder
- Italian seasoning
- Salt
- Black pepper
Whisk until smooth.
Step 4: Assemble the Casserole
Spread the cooked vegetables evenly into the prepared baking dish.
Sprinkle ¾ cup of the cheddar cheese over the vegetables.
Pour the egg mixture evenly over the top.
Gently stir with a fork to distribute ingredients.
Sprinkle the remaining ¼ cup cheddar cheese on top.
Add Parmesan cheese if using.
Step 5: Bake
Bake uncovered for 40–45 minutes.
The casserole is done when:
- The center is set
- The top is lightly golden
- A knife inserted in the center comes out clean
Step 6: Rest
Remove from the oven.
Allow the casserole to rest for 10 minutes before slicing.
This helps it firm up and makes serving easier.
Step 7: Serve
Cut into 8 portions.
Garnish with parsley and red pepper flakes if desired.
Serve warm.
WW-Friendly Variations
Mediterranean Veggie Casserole
Replace cheddar with:
- ¾ cup reduced-fat feta cheese
Add:
- Chopped tomatoes
- Fresh basil
- Dried oregano
Estimated Points:
2–4 per serving
Mexican-Inspired Veggie Casserole
Add:
- Green chilies
- Corn (½ cup)
- Cilantro
Use:
- Reduced-fat Mexican cheese blend
Estimated Points:
3–5 per serving
Broccoli Cheese Version
Use:
- 4 cups broccoli
Reduce:
- Cauliflower and zucchini
Add:
- Extra reduced-fat cheddar
Estimated Points:
3–5 per serving
Protein-Packed Version
Add:
- 1 cup cooked diced chicken breast
or
- 1 cup cooked turkey sausage crumbles
This increases protein while keeping the casserole filling and WW-friendly.
Make-Ahead Instructions
Refrigerate
Assemble up to 24 hours before baking.
Cover and refrigerate.
Bake when ready to serve.
Meal Prep
Divide into individual containers.
Store in the refrigerator for up to 4 days.
Freeze
Cool completely.
Wrap tightly and freeze for up to 3 months.
Thaw overnight in the refrigerator before reheating.
Reheating
Microwave
- 1–2 minutes per serving
Oven
- 325°F (165°C) for 15–20 minutes
Serving Suggestions
Pair with:
- Fresh fruit
- Mixed green salad
- Roasted vegetables
- Whole-grain toast
- Grilled chicken breast
Weight Watchers Success Tips
- Fill at least half your plate with non-starchy vegetables.
- Use reduced-fat cheese for maximum flavor with fewer Points.
- Add herbs, garlic, and spices liberally—they add flavor without increasing Points.
- For a lower-Point version, reduce cheese to ¾ cup and increase the vegetable volume.
- This casserole is excellent for meal prep because it stays moist and flavorful for several days.
The result is a satisfying, cheesy vegetable casserole that’s rich in flavor, high in nutrients, and fits comfortably into a Weight Watchers-friendly eating plan.
