Ingredients
For the Vegetable Base
3 medium zucchini, grated
2 medium carrots, grated
1 small onion, finely chopped
1 tbsp olive oil (for sautéing)
½ tsp salt (for sweating the zucchini)
For the Savory Batter & Topping
4 large eggs
1 cup whole milk or heavy cream
½ cup all-purpose flour (or gluten-free baking blend)
1 tsp baking powder
1 ½ cups shredded Cheddar, Mozzarella, or Gruyère cheese (divided)
½ tsp garlic powder
¼ tsp salt
¼ tsp black pepper
Instructions
1. Preheat and Prep: Preheat your oven to 375°F (190°C). Line an 8×11-inch or 9×13-inch glass baking dish with parchment paper, allowing some overhang on the sides for easy removal later.
2. Squeeze the Veggies: Place the grated zucchini in a colander, sprinkle with ½ teaspoon of salt, and let it sit for 10 minutes. Using a clean kitchen towel or cheesecloth, squeeze out as much excess liquid as humanly possible. Crucial step—otherwise, your bake will turn into a soggy mess.
3. Sauté the Base: Heat olive oil in a skillet over medium heat. Add the chopped onion, grated carrots, and the well-squeezed zucchini. Sauté for 5 to 6 minutes until the vegetables are tender and any remaining moisture has evaporated. Let the mixture cool slightly, then spread it evenly over the bottom of your prepared baking dish.
4. Whisk the Batter: In a medium bowl, vigorously whisk together the eggs, milk, garlic powder, salt, and black pepper. Slowly whisk in the flour and baking powder until the batter is completely smooth and lump-free. Stir in 1 cup of the shredded cheese.
5. Assemble: Pour the egg and cheese batter evenly over the sautéed vegetable layer in the baking dish, letting it seep down through the zucchini and carrots. Top with the remaining ½ cup of shredded cheese.
6. Bake to Perfection: Bake for 35 to 40 minutes, or until the top is beautifully puffed, deeply golden brown, and a toothpick inserted into the center comes out clean.
7. Slice and Serve: Let the bake rest and set for 10 minutes out of the oven. Use the parchment paper edges to lift it out onto a cutting board, slice it into clean squares, and serve warm!
Nutrition Facts
(Per Serving – Recipe yields 8 satisfying squares)
Calories: 165 kcal
Protein: 9g
Carbohydrates: 10g (Net Carbs: 8g)
Fat: 10g
Fiber: 2g
Health Benefits
High-Volume, Low-Calorie Nutrition: Zucchini and carrots provide a massive volume of food for very few calories, keeping your meals satisfying while supplying an abundance of beta-carotene (Vitamin A) for eye health.
Stable, Sustained Energy: By combining the complex carbohydrates found in root vegetables with structural egg proteins, this bake prevents drastic blood sugar spikes, providing continuous focus and fuel.
Rich in Bone-Building Calcium: The generous inclusion of shredded dairy cheese and milk delivers highly bioavailable calcium to maintain optimal bone density and healthy cellular function.
Gut-Friendly Dietary Fiber: Sautéed green and orange vegetables supply essential prebiotic fiber that supports smooth digestion and encourages a flourishing, healthy gut microbiome.