🥒 Cheesy Baked Zucchini Egg Casserole — Diabetes-Friendly
Serves: 6
Prep time: 15 minutes
Bake time: 35–40 minutes
Approx. carbohydrates: 5–7 g per serving
Ingredients
- 3 medium zucchini, thinly sliced
- 6 large eggs
- ½ cup unsweetened plain Greek yogurt
- 1 cup shredded mozzarella cheese
- ¼ cup grated Parmesan cheese
- ¼ cup chopped fresh parsley or basil
- 2 cloves garlic, minced
- ½ tsp dried oregano
- ½ tsp black pepper
- ¼ tsp salt
- 1 tbsp olive oil
- Optional: ¼ tsp red pepper flakes
Instructions
- Preheat oven to 375°F (190°C). Lightly grease an 8×8-inch or similar baking dish with olive oil.
- Arrange the zucchini slices in the dish, slightly overlapping them.
- In a bowl, whisk together the eggs, Greek yogurt, garlic, oregano, pepper, and salt.
- Stir in ½ cup mozzarella, Parmesan, and fresh herbs.
- Pour the egg mixture evenly over the zucchini.
- Sprinkle the remaining mozzarella over the top.
- Bake for 35–40 minutes, until the center is set and the top is golden brown.
- Let stand for 5–10 minutes before slicing.
❤️ Diabetes-friendly tips
- No flour or breadcrumbs are needed, keeping the carbohydrate content low.
- Use plain, unsweetened Greek yogurt rather than flavored yogurt.
- Choose cheese without added sugars.
- For extra protein and a more substantial meal, add diced cooked chicken or turkey.
- Serve with a leafy green salad or roasted non-starchy vegetables rather than bread or potatoes.
Per serving: approximately 5–7 g carbohydrate, 18–22 g protein, depending on the specific cheese and yogurt used.