Cheesy Vegetable Bake

This cheesy vegetable bake casserole has 7 grams of protein and only 4 grams of fat per serving, making it an ideal side dish for any dinner.

Prep Time:
30 mins
Additional Time:
50 mins
Total Time:
1 hrs 20 mins
12 servings

What Vegetables Can I Use in This Vegetable Bake?

We use frozen broccoli, cauliflower and carrots for this vegetable dish, which pairs well with the creamy cheese sauce. The frozen vegetables need to be thawed, rinsed and drained before adding them to the baking dish. Draining the vegetables in a large colander for at least 15 minutes will prevent the vegetable bake from getting too soggy.

How to Serve Cheesy Vegetable Bake

This simple side dish can be prepared for a weeknight dinner and pairs well with many main dishes, including Crispy Roast Chicken, Mustard-Maple Pork Tenderloin, Rosemary-&-Garlic-Basted Sirloin Steak and 20-Minute Honey-Glazed Salmon.

Cheesy vegetable bake can also be the main course when paired with Mushroom Rice, Herbed Lemon Orzo, Couscous & Chickpea Salad or Baked Kale Salad with Crispy Quinoa.

Additional reporting by Jan Valdez


  • Nonstick cooking spray

  • 2 (16 ounce) packages frozen broccoli, cauliflower and carrots, thawed and rinsed (see Tip)

  • 1 (12 ounce) can evaporated fat-free milk

  • ¼ cup finely chopped onion

  • 2 tablespoons all-purpose flour

  • 2 cloves garlic, minced

  • ¼ teaspoon black pepper

  • ¾ cup shredded reduced-fat cheddar cheese (3 ounces)

  • ½ (8 ounce) package reduced-fat cream cheese (Neufchatel), cut up and softened

  • cup soft whole-wheat bread crumbs (1 slice)

  • 2 tablespoons snipped fresh parsley and/or snipped fresh basil (Optional)


  1. Preheat oven to 350 degrees F. Coat a 2-quart square baking dish with cooking spray. Arrange thawed vegetables in the baking dish. Set aside.

  2. In a medium saucepan, whisk together evaporated milk, onion, flour, garlic and pepper. Cook and stir over medium heat until thickened and bubbly. Remove from heat. Add cheddar cheese and cream cheese, whisking until melted and smooth.

  3. Pour cheese mixture evenly over vegetables. Toss gently to coat vegetables with sauce. Sprinkle with bread crumbs. Lightly coat crumbs with additional cooking spray.

  4. Bake for 40 to 45 minutes or until mixture is bubbly and crumbs are lightly browned. Let stand for 5 minutes before serving. If desired, sprinkle with parsley and/or basil.



2-quart square baking dish


Thaw vegetables overnight in the refrigerator or place vegetables in a large colander. Run cool water over vegetables. Let stand for 15 minutes to drain.

Nutrition Facts (per serving)

104 Calories
4g Fat
10g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 12
Calories 104
% Daily Value *
Total Carbohydrate 10g 4%
Dietary Fiber 2g 8%
Total Sugars 6g
Protein 7g 14%
Total Fat 4g 5%
Saturated Fat 2g 12%
Cholesterol 13mg 4%
Vitamin A 2111IU 42%
Vitamin C 17mg 19%
Folate 9mcg 2%
Sodium 163mg 7%
Calcium 167mg 13%
Iron 0mg 1%
Magnesium 13mg 3%
Potassium 134mg 3%

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.

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