High-protein zucchini bake

Indulge in a delicious High-Protein Zucchini Bake, combining tender zucchini, rich tomatoes, aromatic basil, and zesty lemon with savory parmesan. Perfect for a nutritious meal with an extra protein boost. Ready in just 45 minutes!

  • 01 Feb 2025
  • Cook time 60 min
  • Prep time 20 min
  • 6 Servings
  • 11 Ingredients

High-protein zucchini bake

High-protein zucchini bake is a nutritious and delicious meal that combines the flavors of fresh zucchini, savory parmesan cheese, and aromatic basil. This protein-packed dish is perfect for those looking to maintain a healthy diet without sacrificing taste. It's easy to make and can serve as either a main course or a hearty side dish.

Ingredients:

3 tbsp olive oil
40g
1 onion
70g
2 garlic cloves
6g
1.75 cups canned tomatoes
420g
1 tsp salt
6g
1 tsp black pepper
2.10g
6 leafs basil
3g
6 zucchini
1940g
1 lemon
110g
1 cup grated parmesan cheese
100g
3 eggs
150g

Instructions:

1. Prepare the Tomato Sauce:
- Heat 1 tablespoon of olive oil in a medium-sized saucepan over medium heat.
- Add the chopped onion and sauté until translucent, about 5 minutes.
- Add the minced garlic and cook for another 1-2 minutes, until fragrant.
- Stir in the canned tomatoes, 1/2 teaspoon of salt, and 1/2 teaspoon of black pepper.
- Simmer for 15-20 minutes, allowing the sauce to thicken.
- Stir in the chopped basil leaves and set aside.
2. Prep the Zucchini:
- Preheat your oven to 375°F (190°C).
- Slice the zucchinis lengthwise into 1/4-inch thick slices.
- Lay the zucchini slices out on a clean kitchen towel or paper towels. Sprinkle with a little salt and let sit for 10 minutes to draw out excess water. Pat dry with additional towels.
3. Lemon and Egg Mixture:
- In a small bowl, zest the lemon and mix the zest with the juice from half of the lemon.
- In another bowl, beat the eggs and add the lemon mixture. Mix thoroughly.
4. Assemble the Dish:
- Grease a large baking dish with 1 tablespoon of olive oil.
- Spread a thin layer of the tomato sauce at the bottom of the dish.
- Arrange a layer of zucchini slices over the sauce.
- Brush the zucchini layer with the lemon and egg mixture.
- Sprinkle a little Parmesan cheese over the zucchini.
- Repeat the layers until you’ve used all the zucchini, finishing with a layer of sauce and a generous sprinkle of Parmesan on top.
5. Bake:
- Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes.
- Remove the foil and bake for an additional 15-20 minutes, or until the top is golden and bubbly.
- Let it rest for 10 minutes before serving to allow the flavors to meld together.
6. Serve:
- Garnish with a few additional chopped basil leaves and serve warm. Enjoy your high-protein zucchini bake!

Tips:

- Use fresh zucchini for the best texture and taste.

- Opt for high-quality canned tomatoes to enhance the flavor of the sauce.

- Make sure to remove the moisture from the zucchini slices by patting them dry before cooking.

- Add a bit more garlic if you love a stronger garlic flavor.

- Using freshly grated parmesan cheese will provide a richer taste compared to pre-grated cheese.

- Feel free to adjust the seasoning according to your taste preference.

- For an extra crisp texture, you can broil the dish for the last few minutes of baking.

Enjoy your high-protein zucchini bake fresh out of the oven, garnished with extra basil if desired. This recipe not only satisfies your taste buds but also keeps you fueled with essential protein. It’s a dish you’ll likely find yourself preparing again and again due to its incredible flavor and nutritional benefits.

Nutrition Facts
Serving Size470 grams
Energy
Calories 180kcal9%
Protein
Protein 13g9%
Carbohydrates
Carbohydrates 18g5%
Fiber 5g14%
Sugar 11g11%
Fat
Fat 16g18%
Saturated 4.64g15%
Cholesterol 120mg-
Vitamins
Vitamin A 130ug15%
Choline 120mg22%
Vitamin B1 0.59mg49%
Vitamin B2 0.51mg39%
Vitamin B3 2.02mg13%
Vitamin B6 0.68mg40%
Vitamin B9 110ug27%
Vitamin B12 0.48ug20%
Vitamin C 80mg86%
Vitamin E 1.19mg8%
Vitamin K 18ug16%
Minerals
Calcium, Ca 250mg19%
Copper, Cu 0.23mg26%
Iron, Fe 2.29mg21%
Magnesium, Mg 80mg18%
Phosphorus, P 300mg24%
Potassium, K 1100mg32%
Selenium, Se 15ug27%
Sodium, Na 820mg55%
Zinc, Zn 2.20mg20%
Water
Water 420g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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