Baked Zucchini Casserole

Baked zucchini casserole is packed full of flavor and nutrients. Zucchini is filling, satisfying and a great substitute for noodles in a casserole. Did you know that zucchini is high in vitamin A which helps support the health of your immune system, skin, heart, digestive system and vision? Zucchini is also rich in antioxidants that help protect your body from free radical damage and pre-mature aging. This mild tasty summer squash also a wonderful source of the carotenoids lutein, zeaxanthin and beta-carotene.

One cup of cooked zucchini contains:

  • Calories: 17
  • Protein: 1 gram
  • Fat: less than 1 gram
  • Carbs: 3 grams
  • Sugar: 1 gram
  • Fiber: 1 gram
  • Vitamin A: 40% of the Reference Daily Intake (RDI)
  • Manganese: 16% of the RDI
  • Vitamin C: 14% of the RDI
  • Potassium: 13% of the RDI
  • Magnesium: 10% of the RDI
  • Vitamin K: 9% of the RDI
  • Folate: 8% of the RDI
  • Copper: 8% of the RDI
  • Phosphorus: 7% of the RDI
  • Vitamin B6: 7% of the RDI
  • Thiamine: 5% of the RDI


  • 1 medium yellow zucchini
  • 1 medium green zucchini
  • 1 cup extra firm tofu – organic, non GMO
  • 1 cup marinara sauce – organic
  • 2 teaspoons finely diced garlic
  • 1 teaspoon Hing
  • 2 teaspoons all spice herbs
  • 1 tablespoon tikka masala powder
  • 1 teaspoon turmeric
  • 1 teaspoon black  pepper
  • 1 tablespoon fresh rosemary


  • Slice and stack the zucchini in the bottom of the baking dish
  • Pour marinara sauce over zucchini slices
  • Crumble the tofu in a bowl and stir in all the spices
    • You can select different spices that suite your taste or availability
  • Pour crumbled tofu and spices into of zucchini
  • Bake in oven 400F for 20 minutes
    • I like taking the lid off the last 5 minutes and putting it in the bottom oven broiler.


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2 Comments Add yours

  1. Wow! This seriously looks amazing, I just re-created my grandmas recipe and it was nowhere near as decadent sounding, or likely tasting! 😅


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