Vegetable Casserole (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Serves 4 as main • Serves 6-8 as a side • Ok to make ahead: Steps 1-3

This delicious creamy casserole is a great way to get a large serving of healthy vegetables into everyone at the table. It’s so good, nobody will notice it’s vegetarian or healthy. (Sneaky mom!) Enjoy this recipe as a vegetarian main or as a hearty side dish. It’s a great addition to a gathering with multiple food preferences. You can make it very low-carb by substituting pork panko—as long as you aren’t trying to keep it pure vegetarian. No matter how you make it, I’m sure you will find it delicious!

Ingredients

4 tablespoons salted butter

1/2 cup green onion greens, chopped

2 cups eggplant, cubed

1 cup broccoli florets only

2 cups curly kale, washed, dried, central stems removed and massaged with 1 tablespoon olive oil

1 cup lactose-free whole milk

2 tablespoons heavy cream

2/3 cup gluten-free panko, or use pork panko for a very low-carb (but not vegetarian) version

1 cup grated gruyere cheese or other strong-flavored well-aged cheese

1/2 cup freshly grated parmesan cheese

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1/4 cup flat leaf or regular parsley, chopped (for serving)

Directions

(1) Prepare: Wash, spin dry, and cut away the thick central stems from the kale. Roughly chop, add to a bowl, drizzle with 1 tablespoon of olive oil, and massage the kale with the oil. Cube the eggplant. Cut the broccoli into florets (no stems). Grate the cheeses. Preheat oven to 375 degrees F. Grease a 2-quart baking dish with salted butter.

(2) Pre-cook the vegetables: Put a large frying pan over medium-high heat. Add the butter to the pan. Once melted, add the green onions, eggplant, broccoli, and kale. Toss the vegetables in the melted butter and let cook for about 10 minutes until the vegetables have softened and are starting to crisp and brown, and the kale has turned bright green.

(3) Add the dairy: Add the milk and cream to the mixture. Stir to combine. Once the milk is heated and starting to bubble, remove the pan from the heat and pour the mixture into the greased baking dish.

(4) Finish: Sprinkle the panko, grated gruyere, and grated parmesan cheese evenly over the top of the vegetables.

Make-ahead note: At this point, you may cover the baking dish and let sit until ready to bake and serve. If it’s longer than 30 minutes, then refrigerate the dish.

(5) Bake: Put in the oven and bake for 15 - 20 minutes until the cheese is melted and the vegetables are tender.

(6) Plate and serve: Remove from the oven, garnish with chopped parsley. You may also garnish with, or serve alongside, some chopped walnuts. They add a nice layer of protein and crunch to the dish. Serve hot.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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