Low Sodium Cheesy Zucchini Casserole

Indulge in the comforting flavors of a classic casserole with a healthy twist in this Low Sodium Cheesy Zucchini Casserole. Packed with tender zucchini, caramelized onions, and a creamy egg and sour cream base, this dish delivers cheesy goodness without the extra salt. Topped with golden low sodium breadcrumbs and melted cheddar, this lighter casserole is perfect for those watching their sodium intake while still craving indulgence. Seasoned with aromatic herbs like oregano and basil, it’s a flavorful, guilt-free side dish or vegetarian main course that’s easy to prepare and sure to impress. Ready in just over an hour, this crowd-pleaser pairs beautifully with a crisp green salad or grilled protein for a complete meal that's wholesome and satisfying.

Nutriscore Rating: 61/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 4 medium zucchini
• 1 medium yellow onion
• 3 cloves garlic
• 2 tablespoons olive oil
• 1 cup low sodium breadcrumbs
• 1 cup, shredded low sodium cheddar cheese
• 2 large egg
• 1 cup low fat sour cream
• 0.5 teaspoon black pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.25 cup, optional grated Parmesan cheese

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Slice the zucchinis into thin rounds, approximately 1/4-inch thick.

Step 3

Peel and thinly slice the onion.

Step 4

Mince the garlic cloves.

Step 5

In a large skillet, heat the olive oil over medium heat.

Step 6

Add the sliced onions and garlic to the skillet, sautéing them for about 3-4 minutes until they become translucent.

Step 7

Add the zucchini slices to the skillet and cook for an additional 5 minutes, stirring occasionally, until they begin to soften.

Step 8

Remove the skillet from heat and set it aside to cool slightly.

Step 9

In a large bowl, whisk together the eggs and low fat sour cream until smooth.

Step 10

Stir in the black pepper, dried oregano, and dried basil into the egg mixture.

Step 11

Incorporate the sautéed zucchini and onion mixture into the bowl, mixing until evenly coated with the egg mixture.

Step 12

Grease a 9x13-inch casserole dish with a little olive oil.

Step 13

Spread the zucchini mixture evenly into the prepared casserole dish.

Step 14

Sprinkle the low sodium breadcrumbs over the zucchini mixture.

Step 15

Top the breadcrumbs with the low sodium shredded cheddar cheese and optional grated Parmesan cheese.

Step 16

Cover the casserole dish loosely with aluminum foil and bake in the preheated oven for 30 minutes.

Step 17

Remove the foil and bake for an additional 15 minutes, or until the top is golden brown and the cheese is melted and bubbly.

Step 18

Allow the casserole to cool for about 5-10 minutes before serving.

Nutrition Facts

Serving size	(1557.4g)

Amount per serving	% Daily Value*
Calories	2152.0

Total Fat 117.1g	0%
Saturated Fat 53.7g	0%
Polyunsaturated Fat 8.5g
Cholesterol 671.0mg	0%
Sodium 8248.9mg	0%
Total Carbohydrate 172.3g	0%
Dietary Fiber 13.1g	0%
Total Sugars 76.1g
Protein 95.3g	0%

Vitamin D 139.2IU	0%
Calcium 1940.9mg	0%
Iron 11.3mg	0%
Potassium 3094.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.6%

Protein: 17.9%

Carbs: 32.4%