Zucchini Pizza Casserole – Low-Carb, Cheesy Comfort Food

Introduction

Zucchini Pizza Casserole brings all the cheesy, savory flavors of your favorite pizza into a wholesome, low-carb dish that’s perfect for weeknight dinners, family meals, or meal prep. By swapping the crust for a zucchini-based base, this casserole delivers a satisfying pizza vibe — without the carb-heavy dough.

It’s layered with seasoned shredded zucchini, rich pizza sauce, savory ground meat, and a gooey blend of melty cheeses, then baked until bubbly and golden. Think of it as a pizza-meets-lasagna casserole with a healthy twist.

This recipe is gluten-free, keto-friendly, and packed with veggies, yet it feels indulgent and comforting — even picky eaters will ask for seconds.

Ingredients Overview

Zucchini

• Use 4–5 medium zucchinis, shredded and squeezed dry.
• The base of the casserole — acts like a low-carb crust.
• Make sure to remove excess moisture to prevent sogginess.
• Rich in fiber, vitamin C, and very low in carbs.

Eggs and Cheese (for the Zucchini Crust)

• Eggs help bind the shredded zucchini.
• Add Parmesan or mozzarella for texture and flavor.
• Use 1–2 eggs and ½ to 1 cup of cheese depending on zucchini amount.

Ground Meat

• Use lean ground beef, turkey, or Italian sausage.
• Browned with garlic and onions for rich flavor.
• Optional: Add chopped mushrooms, bell peppers, or olives.

Pizza Sauce

• Use a sugar-free or low-sugar marinara or pizza sauce.
• About 1 cup, enough to layer without making it watery.
• Look for a sauce with bold tomato flavor and Italian herbs.

Mozzarella & Toppings

• Mozzarella is the classic melty pizza cheese.
• Cheddar or provolone also work for extra richness.
• Top with:
  • Pepperoni
  • Olives
  • Bell peppers
  • Mushrooms
  • Basil or oregano

Step-by-Step Instructions

1. Prep the Zucchini

• Preheat oven to 400°F (200°C).
• Grate 4–5 medium zucchinis using a box grater.
• Place in a colander or cheesecloth, sprinkle with salt, and let sit for 10 minutes.
• Squeeze out as much liquid as possible — this is key to a firm crust.

2. Make the Zucchini Base

In a mixing bowl, combine:

• Shredded, squeezed zucchini
• 1–2 eggs
• ½ cup grated Parmesan or mozzarella
• ½ tsp garlic powder, ½ tsp Italian seasoning, salt & pepper to taste

Mix well and press the mixture into a greased 9×13-inch baking dish. Flatten evenly.

Bake for 20–25 minutes or until the crust is firm and lightly golden.

3. Cook the Meat

While the crust bakes:

• Brown 1 lb ground beef or sausage in a skillet with:
  • ½ diced onion
  • 2 minced garlic cloves
• Drain excess fat and stir in:
  • 1 cup pizza or marinara sauce
  • Optional: chopped bell peppers or mushrooms

Simmer for 5 minutes to thicken slightly.

4. Assemble the Casserole

• Remove the zucchini crust from the oven.
• Spread the meat and sauce mixture evenly on top.
• Sprinkle with 1½–2 cups shredded mozzarella.
• Add optional toppings (pepperoni, olives, peppers).

5. Bake Again

• Return to the oven and bake for 15–20 minutes, or until cheese is melted and bubbling.
• Broil for the last 1–2 minutes for golden brown top.

6. Cool and Slice

Let the casserole cool for 5–10 minutes before slicing to help it set.

Tips, Variations & Substitutions

• No meat? Use sautéed mushrooms, spinach, and extra cheese for a vegetarian version.
• Extra firm crust: Add ¼ cup almond flour to the zucchini mixture.
• Dairy-free: Use plant-based cheese and skip Parmesan.
• Spicy twist: Add red pepper flakes to the sauce or top with jalapeños.
• Meal prep: Cut into squares and refrigerate for up to 4 days — reheats well!

Serving Ideas & Occasions

Perfect for:

• Low-carb weeknight dinners
• Keto meal prep lunches
• Family pizza night
• A vegetable-forward comfort food option

Serve with:

• Simple green salad with vinaigrette
• Garlic-roasted broccoli
• Cauliflower rice or zoodles for more volume

This dish is both hearty and light — ideal for feeding a crowd or prepping ahead.

Nutritional & Health Notes

Zucchini Pizza Casserole is:

• Low in net carbs
• High in protein
• Naturally gluten-free
• Packed with fiber and micronutrients

Per serving (1 of 6–8):

• Calories: ~250–350
• Protein: ~20–25g
• Net Carbs: ~6g
• Fat: ~18–22g

Customize the macros based on meat, cheese, and sauce.

To lighten it:

• Use lean turkey or chicken
• Reduce cheese or use low-fat versions
• Add more vegetables for volume

FAQs

Q1: How do I keep zucchini crust from being soggy?
A1: Squeeze out as much liquid as possible after salting the zucchini. Bake the crust until firm and lightly browned before adding toppings.

Q2: Can I use frozen zucchini?
A2: Yes, but thaw it completely and squeeze out all the moisture before mixing.

Q3: Is this dish keto-friendly?
A3: Absolutely! With low net carbs and high fat/protein, it’s great for keto diets. Just use sugar-free sauce.

Q4: Can I freeze zucchini pizza casserole?
A4: It freezes well after baking. Let it cool, slice, and freeze in airtight containers. Reheat in oven or air fryer.

Q5: What cheese works best?
A5: Mozzarella is ideal for meltiness. Add Parmesan for sharpness or provolone for deeper flavor.

Q6: Can I make it vegetarian?
A6: Yes — skip the meat and use sautéed mushrooms, spinach, or eggplant with sauce and cheese.

Q7: How long does it keep in the fridge?
A7: Store leftovers for up to 4 days in the fridge. Reheat at 350°F until warm and bubbly.

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