Imagine a comforting one-dish meal that combines the heartiness of ground beef, the freshness of zucchini, and the nutritional punch of quinoa – all baked to cheesy perfection. This Ground Beef Zucchini Casserole is more than just a dinner; it’s a crowd-pleasing solution for busy weeknights that delivers maximum flavor with minimal effort. Whether you’re looking to sneak more vegetables into your family’s diet or craving a satisfying, protein-packed meal, this recipe is about to become your new go-to dinner option.
Ingredients
- 1 cup dry quinoa | 180g quinoa
- 2 tbsp olive oil | 30 ml
- 1 lb lean ground beef | 450g
- 3 cloves garlic, minced
- 1 cup yellow cooking onion, diced | 150g
- 6 zucchinis, sliced into ¼ inch rounds | approximately 2 lbs | 900g
- Salt and black pepper to taste
- 2 cups low sugar tomato sauce (marinara) | 480 ml
- 1 tsp dried oregano
- ½ tsp garlic powder
- 1 tbsp Italian seasoning
- 1 cup cottage cheese | 225g
- 2 cups mozzarella cheese, shredded | 225g
- 2 tbsp parmesan cheese | 30g
- Fresh basil for topping
Step-by-Step Instructions
- Preheat the oven to 375°F (190°C) and grease a 9×13 inch casserole dish.
- Cook quinoa according to package instructions, ensuring it’s fluffy and fully cooked.
- In a large pan over medium-high heat, add 1 tbsp olive oil. Brown the ground beef with garlic and onions until the meat is no longer pink. Season with salt and pepper. Drain excess oil and transfer to the casserole dish.
- In the same pan, add remaining olive oil and sauté zucchini slices for about 5 minutes until soft. Season with additional salt and pepper.
- Combine cooked beef, zucchini, spices, cottage cheese, quinoa, tomato sauce, and half the mozzarella in the casserole dish. Mix gently and spread evenly.
- Top with remaining mozzarella and parmesan cheese. Bake for 25 minutes, then broil for 5 minutes to create a golden, crispy cheese topping.
- Remove from oven, garnish with fresh basil, and serve hot.
Nutritional Information
- Servings: 6-8
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
Approximate Nutrition per Serving:
- Calories: 350-400
- Protein: 25g
- Carbohydrates: 20g
- Fat: 18g
Why This Recipe is a Nutritional Powerhouse
This Ground Beef Zucchini Casserole isn’t just delicious – it’s a nutritional champion. Lean ground beef provides high-quality protein, while quinoa offers complete protein and essential amino acids. Zucchini adds vital nutrients, fiber, and helps keep the dish low-carb and nutrient-dense. The combination of vegetables and protein makes this a balanced meal that supports muscle health, provides sustained energy, and helps manage weight.
The low-sugar tomato sauce and abundance of vegetables make this recipe diabetic-friendly and heart-healthy. By using cottage cheese instead of heavy cream, we’ve reduced calories while maintaining a creamy texture. It’s a perfect example of how comfort food can also be nutritious and supportive of your wellness goals.