Name: Cheesy Vegetable Bake
Prep time: 30 min
Total time: 80 min
Ingredients: 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; 0.25 cup finely chopped onion; 2 tablespoons all-purpose flour; 2 cloves garlic, minced; 0.25 teaspoon black pepper; 0.75 cup (g) shredded reduced-fat Cheddar cheese (3 ounces); 0.5 (8 ounce) package reduced-fat cream cheese (Neufchâtel), cut up and softened; 0.6666666865 2/3 cup (g) soft whole-wheat breadcrumbs (1 slice); 2 tablespoons snipped fresh parsley and/or snipped fresh basil

Cheesy Vegetable Bake

Be the first to rate & review!

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

Learn more about our food philosophy and nutrition parameters.

" tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen

Updated on March 15, 2024

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

Learn more about our food philosophy and nutrition parameters.

" tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen

Prep Time:

30 mins

Additional Time:

50 mins

Total Time:

1 hr 20 mins

Servings:

Yield:

12 servings

Nutrition Profile:

Low-Carb Diabetes-Appropriate Nut-Free Healthy Immunity Low-Sodium Low-Fat Soy-Free Heart-Healthy Vegetarian High-Protein Egg-Free Low-Calorie

Jump to Nutrition Facts

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

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 (g) shredded reduced-fat Cheddar cheese (3 ounces)
½ (8 ounce) package reduced-fat cream cheese (Neufchâtel), cut up and softened
⅔ cup (g) soft whole-wheat breadcrumbs (1 slice)
2 tablespoons snipped fresh parsley and/or snipped fresh basil (Optional)

Directions

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

Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
Pour cheese mixture evenly over vegetables. Toss gently to coat vegetables with sauce. Sprinkle with breadcrumbs. Lightly coat crumbs with additional cooking spray.

Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
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.

Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

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.

Originally appeared: Diabetic Living Magazine; updated September 2022

Nutrition Facts (per serving)

104	Calories
4g	Fat
10g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 12
Serving Size 1/2 cup
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.