Healthy Zucchini Puff Casserole

A light, fluffy, and nutritious twist on classic zucchini casseroles, this dish combines the airy texture of puffs with the wholesome goodness of zucchini. Perfect as a side dish, appetizer, or even a light main course, this recipe is low-carb, gluten-free adaptable, and packed with flavor.

Ingredients

(Serves 6-8)

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)
1/2 cup grated Parmesan cheese (or sharp cheddar for extra flavor)
1/4 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)
1/2 tsp salt & 1/4 tsp black pepper

For the Topping (Optional):

1/4 cup Panko breadcrumbs (or almond flour for low-carb)
1 tbsp melted butter or olive oil
Extra Parmesan for sprinkling

Instructions

1. Prep the Zucchini

Grate the zucchini and sprinkle lightly with salt. Let it sit for 10-15 minutes to draw out moisture, then squeeze thoroughly in a clean towel or cheesecloth .

2. Make the Batter

In a bowl, whisk eggs, milk, Dijon (if using), garlic, and herbs.
Fold in the squeezed zucchini and Parmesan cheese until well combined .

3. Bake

Preheat oven to 375°F (190°C) and grease a 9-inch pie dish or casserole dish.
Pour the mixture into the dish and smooth the top.
For a crispy topping, mix Panko (or almond flour) with melted butter and sprinkle over the batter .
Bake 35-45 minutes until golden and set in the center.

4. Serve

Let cool for 5-10 minutes before slicing.
Garnish with fresh herbs or a dollop of Greek yogurt if desired.

Tips for Success

✅ Avoid sogginess: Removing excess zucchini moisture is key—don’t skip the salting step!
✅ Flavor boosters: Add sautéed onions, mushrooms, or crumbled feta for extra depth .
✅ Make ahead: Assemble the batter (without baking) and refrigerate for up to 24 hours before baking .

Nutritional Benefits

Low-carb & high-protein: Eggs and cheese provide satiety without heavy carbs .
Rich in vitamins: Zucchini offers vitamin C, potassium, and fiber .

Pair this with a fresh salad or grilled chicken for a complete meal. Enjoy your light, cheesy, and veggie-packed puff casserole!