What comes to mind first when you hear about vegetables and baking? Of course, proper nutrition. Diet zucchini casserole in the oven is the ideal recipe to appreciate the beauty of a balanced diet and safe heat treatment. We will tell you in every detail how varied and appetizing this dish can be.
Learn to cook healthy and tasty with us! Lose weight, keep your body in shape and be healthy with proven pp recipes. We calculated the calorie content and nutritional value for each casserole. You will be very comfortable with this collection.
Cottage cheese casseroles according to all PP canons are here. And what delicious PP-pancakes from zucchini you can prepare with us! Everyone likes it, not just dieters and those trying to lose weight.
Let us recall the principles of proper nutrition.
Eat all casseroles that contain a lot of carbohydrates in the first half of the day. Breakfast, snack around 12:00 or late lunch. And sometimes eat high-protein recipes for dinner.
Although for the active stage of weight loss on PP, it is better to make a dietary dinner of pure meat, fish, eggs and a light salad with a lot of fresh low-carb vegetables.
Dietary zucchini casserole without flour and semolina
A delicious dietary zucchini casserole in the oven is very easy to prepare and is perfect for a low-calorie diet.
For the base:
- Zucchini - 600 g;
- Carrots - 100 g;
- Onions - 150 g;
- Leek - 50 g (optional);
- Garlic - 1 clove;
- Soft cheese - 150 g (mozzarella, suluguni, ricotta);
- Parsley - 1 bunch;
- Salt - to taste;
- Vegetable oil - 2 tsp.
For the sauce:
- Egg - 4 pcs.;
- Water - 1 tbsp. l.;
- Salt pepper.
Output - 1.4 kg
| Calorie content per 100 g, kcal | Proteins, g | Fats, g | Carbohydrates, g |
| 90 | 5,1 | 5,6 | 4,6 |
How to cook.
Preheat the oven on low. Chop the vegetables: onion into strips, garlic into small pieces, leeks into half rings, carrots into large chips (on a grater).
Fry the garlic in oil for half a minute in a frying pan, add the onions until translucent, add leeks and carrots. Stir and leave to simmer covered over medium heat.
Quickly rub the zucchini with coarse shavings so that not a lot of juice is released. Increase the heat of the pan and add the zucchini to the vegetables. Fry, stirring for 5 minutes.
Mix eggs with water, salt and pepper.
Place the vegetables in a greased form, add salt, mix and pour in the omelette mixture. Level the surface. Increase the oven temperature to 200°C and place the casserole in it for 20 minutes.
We take out and distribute lumps of cheese on top of the casserole (if it’s hard, finely three), chopped parsley and put in the oven for another 10 minutes.
Mushroom expanse
Dishes with mushrooms become favorites in every family as soon as they appear on the table. Let's prepare it with mayonnaise, minced meat and champignons.
Ingredients:
- zucchini preferably young – 2 pcs.;
- champignon mushrooms – 7-8 pcs.;
- 2 onions;
- minced meat – 0.5;
- 3 tbsp. l. mayonnaise;
- 3 eggs;
- greenery;
- ground pepper, salt;
- breadcrumbs;
- cheese;
- oil.
How to cook:
- Slice the zucchini lengthwise into thinner layers, then the mushrooms and onions.
- Grease a fireproof dish with oil and sprinkle with crackers.
- Place half of the zucchini overlapping on the bottom. Pepper, add salt.
- Beat eggs with mayonnaise, brush with zucchini, sprinkle with chopped herbs.
- Fry the onion with mushrooms, salt and pepper the minced meat, add onion, parsley, mix well.
- Place the minced meat on the zucchini layer, then the mushrooms and onions, then repeat the layers.
- Pour egg-mayonnaise dressing on top, brush with mayonnaise again, place in the oven, and bake for 50 minutes.
- 5 minutes before the end of the process, remove the pan, sprinkle the contents with cheese, and put it back in the oven for 10 minutes.
There are a lot of options with mushrooms. You can add pieces of chicken, bell peppers, rice, sausage, experiment.
Dear friends, zucchini season has begun. Prepare delicious dishes with them, now knowing how to prepare zucchini casserole and you will be healthy.
Diet zucchini casserole with chicken in the oven
Although this dish for proper nutrition is very simple and “lazy”, it turns out tasty, tender and light. You can serve it for breakfast, lunch and dinner. The recipe is especially good for weight loss - it contains protein, fiber, and vitamins.
Ingredients:
- Zucchini - 2 pcs. (600 g);
- Chicken meat - 400 g (we have 2 fillets);
- Egg - 2 pcs.;
- Cheese - 120 g;
- Sour cream - 2 tbsp. l.;
- Oil - 1 tsp.
- Pepper, salt - to taste.
Yield - 1.3 kg
| Calorie content per 100 g, kcal | Proteins, g | Fats, g | Carbohydrates, g |
| 106,4 | 11,1 | 5,5 | 2,3 |
Preparing a dietary recipe.
Cut the young zucchini into small cubes (0.5 cm), add salt (1 tsp), and mix. After 10-15 minutes, drain the liquid.
We cut the chicken in the same way - 0.5-1 cm each. Place it with the zucchini. Salt and pepper.
Add eggs, sour cream, mix and distribute in a greased form. Place the dish in an oven heated to 190-200°C for 35-40 minutes.
Grate the cold cheese (this makes it easier to distribute) and sprinkle the casserole with it. Bake for 5-10 minutes.
Zucchini lasagna with minced meat - PP recipe
Yummy from the “Eat and Lose Weight” series! An elegant casserole with zucchini will delight the most discerning gourmets.
For the base:
- Minced chicken - 400 g (with onions and garlic);
- Zucchini - 2 pcs. (500 g);
- Tomatoes - 2 pcs. (250 g);
- Hard cheese - 40 g (low-fat).
For the sauce:
- Garlic - 2 cloves;
- Greens, pepper, salt - to taste;
- Sour cream or yoghurt - 150 g (low-fat).
Yield - 1.3 kg
| Calorie content per 100 g, kcal | Proteins, g | Fats, g | Carbohydrates, g |
| 70,4 | 8,4 | 2,4 | 3,3 |
How to prepare a diet recipe.
Salt and pepper the minced meat and simmer in a dry frying pan under a lid on low heat for 7-10 minutes.
Chop the tomatoes very finely and add them to the minced meat. Simmer for 10 minutes.
Turn on the oven and prepare the sauce. Add garlic to sour cream through a press. Optionally - chopped greens, favorite herbs, adjika. Finely grate the cheese.
We cut the zucchini into longitudinal plates 5 mm thick.
Place the plates in the mold, slightly overlapping. Add some salt, grease with sauce, distribute some of the filling. We alternate layers until the products run out. Cover the top of the zucchini with sauce and sprinkle with cheese.
Bake at 180-190°C in the oven for about 40 minutes. Turn off the oven, but only after 10 minutes take out the low-calorie dish.
A photo of a portion is clear proof of the juiciness of the recipe!
Rules for preparing casseroles for a diet
Zucchini itself is low in calories. And it is very important not to spoil this dignity. A large amount of cheese, fatty meat, flour, and sauces can increase the energy value of a dish several times. To prevent this from happening, it is important to know a few tricks for preparing this simple but tasty dietary dish.
Secrets of making healthy zucchini casserole:
- It is advisable to replace white flour with dark types or ground buckwheat, oatmeal, bran;
- to reduce fat and calorie content, you can add not whole eggs, but only yolks;
- If the casserole is prepared with chicken, the skin must be removed. It contains a lot of fat and harmful substances;
- It is advisable to prepare minced meat for casseroles yourself, as manufacturers add a lot of lard;
- cheese is a very high-calorie product. If you want to sprinkle the casserole, you should choose a product with low fat content; do not make a layer that is too thick;
- if the zucchini is very juicy, then they need to be salted, left for a few minutes, and then lightly squeezed.
In order not to increase the fat content of zucchini casserole for weight loss, it is recommended to use silicone molds or other dishes with a modern non-stick coating. It does not require the use of oil, everything comes out perfectly, nothing sticks.
Grated zucchini casserole in the oven - PP recipe with tomatoes
This dietary zucchini casserole in the oven is an excellent option for proper nutrition. It can be prepared for lunch or dinner. Children eat this dish with a beautiful cheese crust with pleasure.
For the base:
- Zucchini - 1.3 kg;
- Carrots - 100 g;
- Onion - 100 g;
- Parsley - 1 bunch (small);
- Minced meat - 600 g (any);
- Tomatoes - 2 pcs. (250 g);
- Cheese - 150 g (hard);
- Spices - to taste;
- Vegetable oil - 2 tsp.
For the sauce:
- Egg - 2 pcs.;
- Sour cream - 1 tbsp. (200 g)
Output - 1.6 kg
| Calorie content per 100 g, kcal | Proteins, g | Fats, g | Carbohydrates, g |
| 116,3 | 12,2 | 6 | 2,5 |
Calculation for minced chicken breast, sour cream - 10%.
Preparation of PP recipe.
Rub the zucchini with large shavings, sprinkle with 1 tsp. salt, mix and reserve.
Chop the onion very finely and fry in oil until transparent. Add medium grated carrots and minced meat, add your favorite spices and fry for several minutes, breaking up the meat lumps. Cover with a lid and simmer for 5 minutes.
Squeeze the juice from the zucchini. Place half of it in a greased form, then add the minced meat: press it lightly so that the casserole does not fall apart when cutting. Place the remaining zucchini on top and cover with tomato semicircles.
Separately mix the eggs with sour cream and pour into the mold.
Bake in an oven preheated to 180°C for 40 minutes.
10 minutes before readiness, sprinkle with chopped parsley and cheese.
Sample zucchini diet menu
- first breakfast - 250 grams of stewed zucchini and 150 grams of other vegetables, a cup of unsweetened green tea;
- second breakfast - an apple, a glass of still water or freshly squeezed orange juice;
- lunch - 300 grams of baked zucchini, 200 grams of boiled meat, one kiwi or several plums, a cup of unsweetened green tea;
- afternoon snack - 250 grams of oven-baked zucchini, 150 grams of white cabbage and carrot salad, a glass of freshly squeezed apple juice;
- dinner - 100 grams of prunes or several fresh plums, a cup of unsweetened green tea or a glass of freshly squeezed apple juice.
There is another menu option for such a diet:
- first breakfast - 150 grams of white cabbage and green apple salad, a cup of unsweetened green tea;
- second breakfast - 300 grams of baked zucchini, several tangerines, a glass of still water or tomato juice;
- lunch - 200 grams of zucchini, stewed with 200 grams of fish, kiwi and a cup of unsweetened green tea;
- afternoon snack - 100 grams of raisins, one green apple, a glass of still water or freshly squeezed orange juice;
- dinner - 300 grams of zucchini, stewed with 150 grams of other vegetables, a cup of unsweetened green tea.
Although this diet is considered very healthy and relatively safe for health, it is recommended to follow it no more than once a year. However, in the future, you can continue to include zucchini dishes in your menu instead of unhealthy, high-calorie foods. Then you will not have any need to repeat this course again or follow any other diet.
How to bake zucchini slices with minced meat in the oven
A simple zucchini casserole with minced meat is prepared without flour. It fits perfectly into the diet.
Ingredients:
- Zucchini - 2 pcs. (500 g);
- Tomatoes - 2 pcs. (250 g);
- Carrots - 1 pc. (150 g);
- Onion - 2 pcs. (150 g);
- Garlic - 2 cloves;
- Dill - 1 bunch (small);
- Minced meat - 750 g (we use chicken breast);
- Cheese - 80 g (hard);
- Sour cream, 10% - 2 tsp;
- Spices - to taste;
- Vegetable oil - 2 tsp.
Output - 1.9 kg
| Calorie content per 100 g, kcal | Proteins, g | Fats, g | Carbohydrates, g |
| 83,7 | 10,5 | 2,8 | 3,5 |
How to cook pp-casserole from zucchini.
Cut the onion into 4 vertical segments, then thinly. Carrots - coarse shavings on a grater.
In heated oil, quickly fry the chopped garlic (1-2 minutes). Add the onion, after a minute - the carrots, and cook for 3 minutes.
Combine vegetables with minced meat and spices. Mix and distribute the entire mass over the bottom of the mold.
We cut the zucchini into slices 2-3 mm thick, the tomatoes into semicircles and lay them overlapping in the mold, completely covering the minced meat. Lightly add salt on top. Place in the oven for 25 minutes at 200˚C.
Grease the casserole with sour cream. Grind the pre-chilled cheese (to make it easier to grate) and sprinkle on top along with dill. Bake for another 20 minutes until golden brown.
Zucchini pancakes
Zucchini pancakes will replace the already boring dough pancakes.
Cooking occurs in the following sequence:
- The zucchini is grated, then squeezed out and placed in a colander - the juice should drain a little.
- Pour the zucchini into a bowl, salt and pepper it. Add one egg and flour until it reaches the consistency of dough for standard pancakes. Add a little cheese if desired.
- Fry the pancakes in a frying pan with heated vegetable oil.
Pancakes are served hot, but when cold, zucchini acquires a new taste, so it is also quickly eaten by the family.
Zucchini cake is an interesting and dietary dish.
It is easy to prepare in the following order:
- Grate the zucchini and squeeze out the juice. Next you need to add the egg and flour until it reaches the consistency of pancake batter.
- Bake the cakes in a frying pan with heated oil.
- Place the cakes on a plate to cool, having previously prepared a sauce from natural yogurt, herbs, grated cheese and garlic.
- Grease the cakes with sauce, sprinkle with herbs on top.
Additionally, you can prepare carrot and onion cakes - mix carrots and onions with egg and flour. Bake the cakes and leave to cool. Fold the cake, alternating layers.
Zucchini casserole with cottage cheese in the oven - recipe with photo “Original”
Low-calorie diet zucchini casserole in the oven is a wonderful summer breakfast or light dinner. Spicy cottage cheese with dill is always a winning option, and in combination with zucchini it hits the mark.
For the base:
- Zucchini - 500 g (young);
- Garlic - 2 cloves;
- Dill - 30 g;
- Cottage cheese - 350 g (fat content 5%);
- Egg - 1 pc.;
- Salt - 1 pinch.
For the sauce:
- Milk, 1% - 150 g;
- Sour cream, 10% - 100 g;
- Egg - 2 pcs.;
- Salt - 1 pinch.
Yield - 1.3 kg
| Calorie content per 100 g, kcal | Proteins, g | Fats, g | Carbohydrates, g |
| 78,7 | 7,2 | 3,8 | 3,6 |
How to prepare a dietary recipe with photos.
Combine the cottage cheese and egg in a blender until smooth. Add chopped dill, pressed garlic, salt and mix. The filling is ready.
Using a vegetable peeler, cut the zucchini into thin longitudinal slices.
Evaluate from the photo what thin plastic slices we need.
Place 1 teaspoon of filling on them and spread them in a thin layer, not reaching the edge of 1 cm, so that the minced meat is not squeezed out of the rolls later. We twist the zucchini not too tightly and place them vertically in the mold.
By the way, rolls, as in the photo, are an excellent snack if you lightly fry the zucchini plates.
Separately mix the ingredients for the filling and pour over the zucchini. Around the rolls and into the middle of each one.
Cover with foil and place in an oven preheated to 200°C for 45-50 minutes. Then remove the foil and bake for another 20-25 minutes.
The recipe is wonderful in the photo and in life! Bake it, you won’t regret it!
Zucchini diet: reviews and results
The zucchini diet promises 14 kg in 2 weeks, and many people who are losing weight, who have already tested the presented weight loss method on themselves, confirm this figure. But having achieved the desired result, do not forget about the correct way out of the zucchini diet. As soon as the course is completed, it is recommended to maintain a healthy diet for the first time, eliminating fried and fatty foods from the diet. This will guarantee that the lost kilograms will not return again.
Some nutritionists recommend not going on a zucchini diet for more than a week, explaining this as an unbalanced diet. Although most women talk about the high results and benefits of zucchini for the body. Many people prefer to follow a similar diet if they have a stomach ulcer.
I can talk for a long time about the benefits of zucchini - tasty, light and low-calorie (20-25 kcal per 100 g) vegetables. For example, for people who are losing weight, zucchini is a real salvation from the “pangs of hunger”: dishes made from them are amazingly tasty and perfectly filling. Zucchini is fabulously rich in minerals, vitamins and soft fiber, and is also filled to the brim with the pure water we need for health. Therefore, by consuming zucchini in different combinations, you can cleanse not only the intestines, but also the blood vessels and blood, normalize the balance of cholesterol and get rid of excess weight. There’s no way you can miss this opportunity in the summer, when zucchini is cheap and accessible!
Of course, the most important thing is to know how to cook zucchini deliciously, so that all its usefulness works for our health and beauty. Of course, a great variety of zucchini dishes are known today - there are even separate books of cookery recipes. But zucchini casseroles especially stand out among them: they turn out tasty, juicy and tender, and are always right on the table.
We dedicate our today's material specifically to casseroles made from this tasty and healthy vegetable. We will offer you zucchini recipes that will be appropriate for breakfast, lunch and dinner. They are easy and simple to prepare! There are many benefits and you and your family will like the taste. Prepare for your health!
- What are the benefits of zucchini casseroles?
- How to cook in a frying pan
- Recipe with Adyghe cheese
- Delicious and healthy casserole with semolina
- Dietary option with eggplant
- The most dietary recipe with chicken fillet
- Zucchini casserole with red fish
Zucchini casserole can be prepared at any time of the day: with cottage cheese for breakfast, with cheese and potatoes for lunch, sweet for an afternoon snack, with meat or fish for dinner.
Zucchini casserole with potatoes in the oven - recipe
The beauty of healthy low-calorie recipes is that occasionally you can even treat yourself to potatoes. The casserole recipe remains dietary, although it must be eaten strictly before lunch.
Ingredients:
- Zucchini and potatoes - 300 g of each vegetable
- Hard cheese, 17% - 70 g;
For filling:
- Milk, 2.5% - 300 ml;
- Garlic - 3 cloves;
- Salt - 1 teaspoon;
- Nutmeg (ground) - ¼ teaspoon;
- Ground black pepper - optional
Yield - 920 g
| Calorie content per 100 g, kcal | Proteins, g | Fats, g | Carbohydrates, g |
| 74,7 | 3,8 | 2,8 | 8,4 |
It’s easy to prepare a dietary recipe!
Cut the zucchini into slices (0.5-0.8 cm thick) and potatoes (up to 0.5 cm, otherwise they won’t bake). Place in the mold, alternating, at a slight angle.
Pour in a mixture of milk, garlic and spices. Sprinkle with grated cheese.
Cover the pan with foil (shiny side facing the vegetables) and bake in the oven at 200°C for 20 minutes. Then, removing the foil, continue for another 25 minutes, turning the heat up to 180°C.
Zucchini diet rules
1. Choose the “right” zucchini. Vegetables should be fresh, without any external damage and moderately firm. It is also preferable to use dark green zucchini for weight loss - they are the most healthy and contain fewer calories.
2. Zucchini does not need to be peeled. It is the peel of the vegetable that contains most of the vitamins and microelements.
3. Combine zucchini with other vegetables. During a zucchini diet, do not forget about other vegetables and fruits. This will not only add variety to your menu, but will also enrich your diet with other equally important and beneficial substances.
4. Don't forget about protein. During the zucchini diet, it is very important to eat enough protein foods. The best sources of proteins are lean fish and lean meat. Cooking methods can be very different: you can boil these products, steam them, bake them in the oven or on a grill, etc. You should only avoid frying them in vegetable oil and other fats. Also, during baking, you should not add any sauces or oils to the products. Only a little lemon juice is allowed.
5. Eliminate everything harmful and high-calorie from your diet. The ban mainly covers confectionery, sugar, alcoholic beverages, sausages, sausages, baked goods and smoked meats.
Zucchini balls baked in the oven
This dietary dish is suitable not only for adherents of healthy eating and those losing weight, but also for everyone who simply loves to eat tasty food. Children will probably also like zucchini balls.
Ingredients:
- Zucchini - 600 g;
- Minced meat - 250 g (chicken);
- Green onion - 20 g;
- Parsley - 10 g;
- Garlic - 2 cloves;
- Walnut - 30 g;
- Khmeli-suneli - ½ tsp;
- Salt - ½ tsp;
- Vegetable oil - 5 ml.
Yield - 950 g
| Calorie content per 100 g, kcal | Proteins, g | Fats, g | Carbohydrates, g |
| 78,1 | 7,2 | 3,6 | 3,9 |
Making 11 balls.
For the filling, chop the walnuts with a knife, not too finely, and add them to the minced meat. Put chopped garlic, parsley and onion there, add suneli hops, salt and mix.
We make slices from zucchini using a vegetable peeler. We lay them out for each ball first in a cross - one on top of the other, then two more - diagonally. It turns out an 8-pointed “snowflake” of 4 plates.
Take a little more than 1 teaspoon of minced meat, form a meatball, place it in the center of the zucchini and fold both edges of each slice one by one. Turn over and place on a parchment-lined baking sheet.
Grease with oil and place in an oven preheated to 180°C for 35 minutes.
How to bake zucchini in the oven with tomatoes, cheese and mushrooms
Diet zucchini casserole in the oven with mushrooms is a miracle! The aroma teases the appetite, and the legs themselves carry for more. But it's not scary! You can eat a lot of low-calorie dishes, even while on a diet.
For the base:
- Zucchini - 500 g;
- Champignons - 200 g;
- Tomatoes - 300 g;
- Hard cheese - 30 g (low-fat).
For the sauce:
- Flour - 1 tbsp. l.;
- Butter - 30 g;
- Pepper, salt - to taste;
- Milk - 0.5 l (low-fat).
Yield - 1.1 kg
| Calorie content per 100 g, kcal | Proteins, g | Fats, g | Carbohydrates, g |
| 58,6 | 2,4 | 3,3 | 4,7 |
How to cook a diet casserole.
Cut the zucchini into slices, add salt and fry without oil on both sides. Cut the mushrooms into slices and repeat the process.
Heat the oil in a frying pan, add flour and quickly fry, breaking up any lumps. Add salt, pepper, pour milk - when it boils, remove from heat.
Place half of the zucchini in a greased pan and mushrooms on top. Then - filling, grated cheese, remaining zucchini and round tomatoes. Again - filling and cheese.
Bake in an oven preheated to 190°C for 30 minutes.
Diet zucchini casserole with vegetables Ratatouille
Long before the ideas of proper nutrition, vegetable recipes captivated the French. It is bright, light and useful.
The basis of the dish is zucchini baked in slices in the oven with tomatoes and eggplants. It’s especially beneficial that this zucchini casserole can also be made with minced meat, as well as with or without potatoes and carrots. One recipe - an ocean of dietary variations!
We have already talked about all the subtleties and options for juicy dietary ratatouille.
In the video below you can see how to prepare the yummy dish step by step.
Health benefits of zucchini
Zucchini is a frequent guest on the table of lovers of dietary dishes. The dietary product is valued because it is filled with various vitamins and is easily absorbed by the body.
Zucchini is especially valuable because it contains a large amount of vitamin C, which helps strengthen blood vessels, produce collagen, which preserves the youth of the skin, healthy bones and joints.
Ascorbic acid strengthens the immune system and prevents the spread of bacteria and various viruses. And the pectins contained in zucchini fight rotting and fermentation, cleanse the body of toxic substances and blood vessels from cholesterol, preventing the development of atherosclerosis.
Zucchini is especially useful for children and the elderly, as it fills the body with vitamins and also relieves constipation. For diabetes mellitus, they are practically irreplaceable, because they do not allow glucose levels to “jump.” And tartronic acid, which prevents the development of stenosis - a condition that is very dangerous in diabetes, helps people with diabetes to live peacefully.
Zucchini is included in the diet for pathologies:
- heart and blood vessels;
- Gastrointestinal tract;
- joints;
- kidney;
- weak immunity.
Pregnant women, especially in the third trimester, should definitely include this vegetable in their menu. Few people eat this vegetable raw, but in the form of casseroles it is worth preparing many dishes from this unique garden medicine.
