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Spiralized Roasted Red Pepper, Spinach and Artichoke Zucchini Noodle Casserole - This zucchini casserole is packed with protein and is a low carb and gluten free breakfast or dinner that is under 150 calories and 3 SmartPoints! | Foodfaithfitness.com | @FoodFaithFit
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Spiralized Zucchini Casserole with Red Peppers, Spinach and Artichokes

This spiralized zucchini casserole is packed with protein and is a low carb and gluten free breakfast or dinner that is under 150 calories! Spinach and artichokes keep it light and healthy!
Course Breakfast, Main Course
Cuisine American
Prep Time 25 minutes
Cook Time 55 minutes
Total Time 1 hour 20 minutes
Servings 8 servings
Calories 139kcal

Ingredients

  • 4 cups Medium zucchinis spiralized using the 6mm blade (should be about 7 tightly packed of noodles one spiralized)
  • 1/4 tsp salt + additional for the zucchini noodles
  • 3/4 Cup Liquid egg whites about 6 egg whites
  • 4 Large eggs
  • 1/4 Cup + 2 Tbsp Roughly chopped fresh basil very tightly packed + additional for garnish
  • 1/2 Cup Sliced roasted red peppers tightly packed (111g) (patted dry with a paper towel)
  • 1/2 Cup Plain-Non fat Greek yogurt
  • 1/4 Cup Red onion roughly chopped
  • 1 Tbsp + 1 tsp Garlic minced
  • Generous pinch of pepper
  • 3 Cups Roughly chopped fresh spinach firmly packed
  • 1 14 oz Can Quartered artichokes packed in water drained and roughly chopped (patted dry with a paper towel)
  • 1 1/3 Cup Parmesan cheese grated and divided (97g)

Instructions

  • Preheat your oven to 350 degrees and generously spray a 10 inch cast iron skillet with cooking spray. Set aside.
  • Place the zucchini noodles into a large colander set over a large bowl and sprinkle with salt, tossing around to get the salt on all the noodles. Let the zucchini noodles stand for 20 minutes, tossing occasionally, so they release some of their water.
  • Combine the remaining 1/4 tsp salt, liquid egg whites, large eggs, roughly chopped basil, sliced red peppers, Greek yogurt, red onion, garlic and pepper into your Blendtec and blend until smooth and liquid. Pour into a very large bowl.
  • Squeeze out as much of the moisture from the zucchini noodles as you can, and lay them flat on a paper towel. Using another paper towel, press out as much of the water as you can and then transfer the zucchini noodles into the bowl with the red pepper sauce mixture.
  • Add in the chopped spinach, patted and chopped artichokes and 1 cup of the Parmesan cheese and toss until well mixed and the cheese and veggies are evenly dispersed. At this point, I like to use a large, sharp knife and cut up the zucchini noodles in the bowl, as it makes cutting the cooked casserole a lot easier!
  • Transfer the mixture into the prepared casserole dish and press down until flat and even. Sprinkle with the remaining 1/3 cup of Parmesan.
  • Bake until the casserole feels set, about 45-50 minutes. Then, turn your oven to HIGH broil and broil until the top if golden brown, about 3-4 minutes.
  • Let sit for 30 minutes to cool, and so that any excess moisture that may be sitting at the bottom of the pan can be re-absorbed. *
  • Garnish with more basil, if desired, and DEVOUR.

Notes

*If you do cut into the casserole and see there is some water at the bottom of the pan, it's no biggie. But, I just tipped the pan so the water pooled in the area where I removed a slice of casserole and scooped it out!

Nutrition

Serving: 245g | Calories: 139kcal | Carbohydrates: 11.8g | Protein: 12.8g | Fat: 5.5g | Saturated Fat: 2.6g | Cholesterol: 102mg | Sodium: 341mg | Potassium: 530mg | Fiber: 5.9g | Sugar: 3.2g | Vitamin A: 1900IU | Vitamin C: 66mg | Calcium: 160mg | Iron: 1.4mg