Zucchini, Corn, and White Bean Egg Bake

Name: Zucchini, Corn, and White Bean Egg Bake
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 6 servings
Cuisine: American
Ingredients: 2 can cannellini beans (low-sodium, rinsed and drained); 1 package frozen sweet corn (thawed); 2 zucchinis (medium, grated and squeezed dry); 2 eggs (large); 1 cup liquid egg whites (carton); 0.5 cup low-fat cheddar cheese (shredded); 0.5 teaspoon garlic powder; 0.5 teaspoon dried oregano; 0.5 teaspoon smoked paprika; 0.5 teaspoon salt; 0.25 teaspoon black pepper (ground)

A comforting, golden-baked casserole layered with white beans, tender zucchini, sweet corn, and fluffy seasoned eggs.

Prep: 15 min
Cook: 35 min
Total: 50 min
Servings: 6
Cuisine: American
Difficulty: Easy

Dietary

Vegetarian
Pescatarian
Gluten-Free
Nut-Free
Low-Sodium
Low-Fat
Low-Saturated-Fat
Low-Cholesterol
Low-Sugar
Low-Calorie
High-Fiber
Kosher
Halal
Low-Carb

Ingredients

2 can cannellini beans (low-sodium, rinsed and drained)
1 package frozen sweet corn (thawed)
2 zucchinis (medium, grated and squeezed dry)
2 eggs (large)
1 cup liquid egg whites (carton)
0.5 cup low-fat cheddar cheese (shredded)
0.5 teaspoon garlic powder
0.5 teaspoon dried oregano
0.5 teaspoon smoked paprika
0.5 teaspoon salt
0.25 teaspoon black pepper (ground)

Instructions

Preheat your oven to 375°F (190°C) and lightly coat a 9x13-inch baking dish with nonstick cooking spray.
In a large mixing bowl, whisk together the eggs, liquid egg whites, garlic powder, dried oregano, smoked paprika, salt, and black pepper until completely smooth and lightly frothy.
Fold the cannellini beans, thawed sweet corn, grated zucchini, and half of the low-fat cheddar cheese into the egg mixture until evenly distributed.
Pour the mixture into the prepared baking dish, spread it into an even layer, and sprinkle the remaining low-fat cheddar cheese across the top.
Bake in the preheated oven for 32 to 35 minutes, until the center is set and a knife inserted into the middle comes out clean with golden edges.
Allow the casserole to rest for 5 minutes before slicing into 6 equal portions and serving warm.

Notes

Be sure to squeeze as much excess moisture as possible from the grated zucchini using a clean kitchen towel to ensure a firm, sliceable texture.

Nutrition (per serving)

Calories: 225
Protein: 15.5 g
Carbohydrates: 23.3 g
Fat: 4 g
Fiber: 8 g
Sodium: 303 mg
Saturated Fat: 1.4 g
Sugar: 2.7 g
Cholesterol: 69 mg