Zucchini, Corn & Egg Casserole

4.8

(9)

8 Reviews

This healthy casserole is essentially a crustless quiche, brimming with fresh summer vegetables. Bake it up for an elegant summer brunch or a casual backyard barbecue.

Hilary Meyer

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Cook Time:

30 mins

Additional Time:

45 mins

Total Time:

1 hr 15 mins

Servings:

Yield:

8 servings

Nutrition Profile:

Low-Carb High-Calcium Bone-Health Nut-Free Healthy Aging Healthy Immunity Soy-Free Vegetarian High-Protein Low-Calorie

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Ingredients

5 cups shredded zucchini and/or summer squash (about 3 medium)
2 tablespoons butter
1 cup finely chopped onion
Pinch of salt, plus 1/4 teaspoon, divided
1 ½ cups corn kernels, fresh or frozen (thawed)
1 ¼ cups no-salt-added cottage cheese (see Tips)
1 cup crumbled feta cheese
½ cup chopped red bell pepper
¼ cup chopped fresh dill
2 tablespoons all-purpose flour
1 teaspoon baking powder
¼ teaspoon ground pepper
10 large eggs, lightly beaten

Directions

Preheat oven to 350 degrees F. Coat a 9-by-13-inch baking dish (or similar-size 3-quart baking dish) with cooking spray.
Place squash on a clean kitchen towel, gather up the edges and squeeze out excess moisture.
Heat butter in a large skillet over medium heat. Add onion and cook, stirring occasionally, until golden brown, 5 to 8 minutes. Add the squash and a pinch of salt; cook until very soft and dry; about 4 minutes more.
Transfer the squash mixture to a large bowl. Add corn, cottage cheese, feta, bell pepper, dill, flour, baking powder, pepper and the remaining 1/4 teaspoon salt and stir until well combined. Stir in eggs. Pour the mixture into the prepared baking dish.
Bake the casserole until the center is set and the edges are lightly browned, about 40 minutes. Let stand 10 minutes before serving.

Tips

Tips: Keep sodium in check and use no-salt-added cottage cheese. It saves more than 300 mg of sodium per 1/2-cup serving compared to regular cottage cheese but still gives the same tangy but creamy taste.

Originally appeared: EatingWell Magazine, July/August 2017

Nutrition Facts (per serving)

244	Calories
14g	Fat
14g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 3x4 piece
Calories 244
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 2g	6%
Total Sugars 7g
Protein 17g	34%
Total Fat 14g	18%
Saturated Fat 7g	35%
Cholesterol 258mg	86%
Vitamin A 1031IU	21%
Vitamin C 29mg	32%
Folate 83mcg	21%
Sodium 429mg	19%
Calcium 202mg	16%
Iron 2mg	11%
Magnesium 40mg	10%
Potassium 448mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Zucchini, Corn & Egg Casserole

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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