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.

EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Diabetic Living Magazine; updated September 2022

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Read the full recipe after the video.

Recipe Summary

active:
30 mins
total:
1 hr 20 mins
Servings:
12

Nutrition Profile:

Nutrition Info
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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

Ingredients

Directions

  • 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.

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  • 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.

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

  • 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.

Equipment

2-quart square baking dish

Tip

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

Serving Size:
1/2 cup
Per Serving:
104 calories; protein 7.1g; carbohydrates 9.9g; dietary fiber 2.1g; sugars 5.6g; fat 3.8g; saturated fat 2.3g; cholesterol 13.2mg; vitamin a iu 2111.3IU; vitamin c 17.3mg; folate 9.4mcg; calcium 166.6mg; iron 0.2mg; magnesium 13.2mg; potassium 133.9mg; sodium 162.7mg.
Exchanges:

1 vegetables, 1/2 fat, 1/2 medium-fat protein
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