High-Protein Creamy Zucchini-Corn Casserole is a delicious casserole. It contains zucchini, corn, cottage cheese, chive & onion cream cheese, Parmesan cheese, egg, garlic powder, black pepper, shallots, olive oil, panko breadcrumbs, and salt. We don’t have this dairy-free diet as it has cottage cheese, cream cheese, & Parmesan cheese in it. This casserole gets ready in 1 hour, so it is good to make on busy days. High-Protein Creamy Zucchini-Corn Casserole stores in the fridge for up to 4 days and can also be frozen for up to 2 months for later use. Serve this casserole with grilled chicken breast, garlic bread, tomato soup, or a fresh garden salad.
STATS:
- Caloric count: 245 kcal
- Preparation Duration: 20 minutes
- Cooking Duration: Forty minutes
- Total Duration: One hour
- Serving Size: 1 cup
- Cuisine: American
- Course: Side Dish
- Diet: High-Protein, Vegetarian
- Servings: 8
EQUIPMENT:
- Large skillet
- Mixing bowls
- Whisk
- Baking dish
- Rubber spatula
- Knife
- Cheese grater
- Cutting board
- Oven
INGREDIENTS:
- 2 tbsp. olive oil
- 1½ pounds zucchini
- 2 medium shallots
- ¼ tsp. salt — for vegetables
- ¼ cup Parmesan cheese
- â…› tsp. salt — for filling
- One package chive & onion cream cheese
- One & ½ cups corn kernels
- ½ cup cottage cheese
- One tsp. garlic powder
- ½ tsp. ground black pepper
- 1 big egg
- ½ cup panko breadcrumbs
INGREDIENT NOTES:
OLIVE OIL:
- Use the olive oil to sauté the vegetables and offer a rich flavor to the casserole. We have to divide the olive oil between cooking the vegetables and coating the breadcrumb topping for maximum flavor and a beautifully golden crust.
ZUCCHINI:
- Utilize the fresh, firm zucchini to make the base of the casserole. We have to slice the zucchini evenly into ¼-inch rounds, so they cook uniformly.
SHALLOTS:
- Add the shallots to offer a mild sweet flavor which will nicely pair with the creamy filling. We have to slice the shallots thinly so they soften quickly while sautéing.
CHIVE & ONION CREAM CHEESE:
- Utilize the chive & onion cream cheese to offer a creamy texture & savory flavor to the casserole.
CORN:
- Add the fresh corn to provide a sweet taste & texture to the casserole. We can also utilize thawed & drained frozen corn instead.
LOW-FAT COTTAGE CHEESE:
- Add the low-fat cottage cheese to add protein & creaminess in the casserole. Blend the cottage cheese beforehand to make it smooth.
GARLIC POWDER:
- Add the garlic powder to provide a savory flavor in the casserole. It evenly seasons the filling without overpowering the taste of the vegetables.
GROUND BLACK PEPPER:
- Sprinkle the ground black pepper to add light spice & increase the flavors of the sweet corn and creamy cheeses. Utilize the freshly ground black pepper to offer a strong taste.
EGG:
- Add the egg to bind the casserole filling together. It also helps the casserole to set properly while increasing the protein in the dish.
PANKO BREADCRUMBS:
- Utilize the panko breadcrumbs to make the casserole crisp & light. Add the breadcrumbs in olive oil, to add them in casserole so they get golden.
PARMESAN CHEESE:
- Add the freshly grated Parmesan cheese to provide an indulgent, savory taste & offer a crispy golden topping. Utilize the freshly grated Parmesan to offer good taste & texture.
INSTRUCTIONS:
- Warm the oven to 375°F, then oil the tray lightly.
- Now add the one tbsp. oil in the big pan and heat it on moderate flame.
- Add the shallots, zucchini, and salt, and cook for eight to ten minutes till they get soft, then add them in the plate.
- Then add the cottage cheese, egg, cream cheese, and seasonings to the large vessel and mix to make it smooth.
- Add the corn kernels to the cooked vegetables and mix gently.
- Include the mixture in baking tray & spread equally.
- Include the parmesan cheese, olive oil, and panko breadcrumbs in the vessel and combine them to coat equally.
- Add the breadcrumbs mix equally on the casserole & bake it for 35 to 40 minutes till it gets brown from top.
- Cool the casserole for ten minutes, then make slices & serve.
SERVING SUGGESTIONS:
PROTEINS:
- Grilled Chicken Breast
- Lemon Herb Turkey Cutlets
- Grilled Shrimp
- Garlic Salmon
- Grilled Tilapia
MAIN DISHES:
- Lentil Patties
- Stuffed Bell Peppers
- Chickpea Patties
- Baked Tofu
- Black Bean Burgers
FRESH SALADS:
- Garden Salad
- Greek Salad
- Cucumber Tomato Salad
- Spinach Salad
BREAD:
- Whole-Grain Dinner Rolls
- Garlic Bread
- Crusty Artisan Bread
- Whole-Wheat Baguette
- Herb Focaccia
SOUP:
- Tomato Soup
- Vegetable Soup
- Minestrone
- Chicken Vegetable Soup
- Broccoli Soup
TIPS:
- Dry the zucchini properly to eliminate the excess moisture content.
- Add the soft cream cheese to prevent the lumps formation.
- We have to cool the casserole for ten minutes to make the slices clean.
STORAGE INFORMATION:
FRIDGE:
- Put the slices in a clean dish & store for four days.
FREEZER:
- Cover the slices in the foil tightly and put them in the clean dish and freeze for 2 months.
FAQs:
Will I utilize the frozen zucchini to prepare this casserole?
- Yes, we would easily utilize the frozen zucchini to prepare this casserole, but thaw and drain them well before use.
Can we add any other variety of cheese to make this casserole?
- Yes, we could add ricotta cheese or blended Greek yogurt instead of cottage cheese. It will provide a slightly different texture.
Will we include more protein in this casserole?
- Yes, you could add turkey, chicken, or chickpeas to the casserole to add protein to the dish.
NUTRITIONAL INFORMATION:
Calories: 245 kcal
Net Carbs: 11 g
Total Carbs: 14 g
Fiber: 3 g
Protein: 12 g
Total Fat: 16 g
Calcium: 0.22 g
Iron: 0.0014 g
Servings: 8
Vitamin A: 0.00018 g
Serving Size: 1 cup
Potassium: 0.42 g
Sodium: 0.42 g
