No Flour Taco Veggie Bake (High-Protein, Gluten-Free)

Description

This No-Flour Taco Veggie Bake is a wholesome, protein-packed casserole made without flour, making it naturally gluten-free and perfect for a healthy lunch, dinner, or meal prep. Creamy blended cottage cheese and eggs create a fluffy, satisfying base, while zucchini, sweet corn, taco seasoning, and melted Mexican cheese deliver bold Tex-Mex flavour in every bite. It’s an easy one-pan recipe that’s family-friendly, freezer-friendly, and ideal for anyone looking for a nutritious, low-carb alternative to traditional casseroles.

Ingredients

Main Ingredients

2 cups zucchini, diced
1 cup corn (canned, drained or frozen and thawed)
1 cup cottage cheese, blended until smooth
2 large eggs
1½ cups shredded Mexican blend cheese, divided

Seasonings

1 tablespoon taco seasoning
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon smoked paprika
Salt and black pepper, to taste

Optional Add-Ins

½ cup diced bell pepper
¼ cup chopped green onions
2 tablespoons chopped fresh cilantro
1 small jalapeño, finely diced (optional)

Instructions

Preheat the oven to 375°F (190°C). Lightly grease an 8×8-inch baking dish.
Blend the cottage cheese until completely smooth.
In a large bowl, whisk together the blended cottage cheese and eggs.
Add taco seasoning, garlic powder, onion powder, paprika, salt, and pepper. Mix well.
Stir in zucchini, corn, bell pepper (if using), green onions, cilantro, and 1 cup of the shredded Mexican cheese.
Pour the mixture into the prepared baking dish and spread evenly.
Sprinkle the remaining ½ cup cheese over the top.
Bake for 35–40 minutes, or until the centre is set and the cheese is melted and lightly golden.
Let the bake cool for 5–10 minutes before slicing.
Garnish with fresh cilantro, diced tomatoes, avocado, or a dollop of Greek yoghurt if desired.

Notes

Blending the cottage cheese creates a creamy texture without noticeable curds.
Fresh or frozen corn both works well.
Dice the zucchini into small pieces so it cooks evenly.
Allow the casserole to rest before serving for cleaner slices.

Tips

Add cooked shredded chicken or lean ground turkey for extra protein.
Drain excess moisture from zucchini with paper towels if it’s especially watery.
Top with sliced jalapeños for extra heat.
Store leftovers in the refrigerator for up to 4 days.
Freeze individual portions for up to 2 months and reheat as needed.

Servings

6 servings

Nutritional Information (Per Serving)

Calories: 245
Protein: 20g
Carbohydrates: 10g
Fat: 14g
Fiber: 2g
Sugar: 4g
Sodium: 430mg

Nutrition values are approximate and may vary depending on ingredients used.

Health Benefits

High in protein from eggs, cottage cheese, and cheese to support muscle health and promote fullness.
Zucchini provides fibre, vitamin C, potassium, and antioxidants.
Corn adds natural sweetness, fibre, and essential nutrients.
Flour-free and naturally gluten-free, making it suitable for gluten-sensitive diets.
Cottage cheese is an excellent source of calcium and casein protein for long-lasting energy.
Great for meal prep, offering a balanced, satisfying meal that’s easy to reheat.

Frequently Asked Questions

Q: Can I make this ahead of time?
Yes. Assemble the casserole, cover, and refrigerate for up to 24 hours before baking.

Q: Can I freeze it?
Absolutely. Cool completely, slice into portions, and freeze in airtight containers for up to 2 months.

Q: Can I substitute the cottage cheese?
Yes. Ricotta cheese or plain Greek yoghurt can be used, though the texture will be slightly different.

Q: How can I make it spicier?
Add chopped jalapeños, cayenne pepper, extra taco seasoning, or your favourite hot sauce.

Q: What can I serve with this bake?
Pair it with a crisp green salad, avocado slices, salsa, guacamole, Greek yoghurt, or cauliflower rice for a complete meal.

Q: Can I add meat?
Yes. Cooked lean ground beef, shredded chicken, turkey, or seasoned ground turkey are delicious additions that increase the protein content.