There’s something magical about a versatile dish that combines nutrition, convenience, and Mediterranean flavors in one simple package. This Protein-Packed Mediterranean Vegetable Square is the answer to busy weekday meals – a nutritious, low-calorie option that doesn’t sacrifice flavor. At just 120 calories per serving, it’s the perfect solution for health-conscious eaters looking for satisfying meals that can be prepared ahead of time. With its colorful vegetables, aromatic herbs, and protein-rich profile, this dish brings the sunny Mediterranean right to your kitchen.
Ingredients
Vegetables
- 2 cups (about 200g) cauliflower florets, chopped small
- 1 yellow squash (about 200g), thinly sliced
- 1 red bell pepper (about 150g), diced
- 1 small leek (about 100g), thinly sliced (white and light green parts only)
- 2 cloves garlic (about 6g), minced
Protein Base
- 3 large eggs
- 4 egg whites
- 200 ml (about ¾ cup + 1 tablespoon) unsweetened almond milk
- ⅓ cup (about 45g) whole wheat flour
Cheese & Herbs
- 80g (about ⅔ cup) feta cheese, crumbled
- 60g (about ½ cup) part-skim mozzarella, shredded
- 2 tablespoons fresh dill, chopped
- 1 tablespoon fresh oregano, chopped
Seasonings & Oil
- 1 tablespoon (15ml) olive oil
- ½ teaspoon paprika
- ¼ teaspoon ground nutmeg
- Salt and black pepper to taste
- Cooking spray
Instructions
Preparation
- Preheat your oven to 375°F (190°C). Line a 9×13 inch (23×33 cm) baking pan with parchment paper and lightly coat with cooking spray.
Cooking the Vegetables
- Steam the cauliflower florets for 3-4 minutes until just tender. They should still have a slight firmness to them. Drain well and set aside.
- Heat olive oil in a large skillet over medium heat. Add the sliced leeks and minced garlic, sautéing for 2 minutes until fragrant but not browned.
- Add the diced bell pepper and sliced yellow squash to the skillet, cooking for another 3-4 minutes until the vegetables begin to soften. Remove from heat and let cool slightly.
Making the Egg Mixture
- In a large bowl, whisk together the 3 whole eggs and 4 egg whites until well combined and slightly frothy.
- Add the whole wheat flour gradually while whisking continuously to prevent lumps from forming.
- Slowly pour in the almond milk while continuing to whisk until the mixture is smooth.
- Season the egg mixture with paprika, nutmeg, salt, and black pepper, mixing well to incorporate all the spices.
Assembling the Dish
- Fold the steamed cauliflower and sautéed vegetables into the egg mixture, stirring gently to distribute evenly.
- Add the chopped fresh dill and oregano, mixing carefully to incorporate the herbs.
- Pour half of the vegetable and egg mixture into the prepared baking pan, spreading it evenly.
- Sprinkle half of the crumbled feta and shredded mozzarella evenly over the first layer.
- Pour the remaining vegetable mixture on top and finish with the remaining cheese, distributing it evenly across the surface.
Baking
- Bake in the preheated oven for 25-30 minutes until the top is golden brown and the center is set. You can test for doneness by inserting a knife in the center – it should come out clean.
- Allow the vegetable square to cool for 10 minutes before cutting into portions.
Nutritional Information
Per serving (based on 12 squares):
- Calories: 120 kcal
- Protein: 9g
- Carbohydrates: 8g
- Fiber: 2g
- Fat: 6g
- Saturated Fat: 2.5g
- Sodium: 220mg
- Calcium: 150mg
- Iron: 1mg
Preparation Time: 20 minutes Cooking Time: 35 minutes Total Time: 55 minutes
Cooking Tips and Tricks
- Vegetable preparation: Make sure to chop the cauliflower quite small and slice the squash thinly to ensure everything cooks evenly.
- Preventing a soggy bottom: After steaming the cauliflower, ensure it’s well-drained and even pat it dry with paper towels to remove excess moisture.
- Flour incorporation: To avoid lumps in your egg mixture, consider sifting the flour before adding it, or add it very gradually while whisking vigorously.
- Cheese selection: For the best melting properties, grate your own mozzarella rather than using pre-shredded, which often contains anti-caking agents that can prevent smooth melting.
- Testing doneness: The edges will brown faster than the center. To check if it’s fully cooked, gently press the center – it should feel firm and spring back slightly.
- Cooling is crucial: The 10-minute cooling period allows the dish to set properly, making it easier to cut into neat squares without crumbling.
Variations and Substitutions
Vegetable Alternatives:
- Seasonal swaps: Replace yellow squash with zucchini, add spinach or kale, or incorporate mushrooms for an earthier flavor.
- Winter variation: Try roasted butternut squash, brussels sprouts, and sage for a seasonal twist.
- Mediterranean boost: Add chopped olives, sun-dried tomatoes, or artichoke hearts for more Mediterranean flavor.
Protein Modifications:
- Higher protein: Add ½ cup of cooked quinoa or 1 scoop of unflavored protein powder to the egg mixture.
- Plant-based option: Replace eggs with a chickpea flour mixture (1 cup chickpea flour + 1 cup water) and use plant-based cheese alternatives.
- Seafood addition: Fold in 4 oz of cooked, flaked salmon or chopped cooked shrimp for an omega-3 boost.
Dietary Adaptations:
- Gluten-free: Substitute the whole wheat flour with almond flour, oat flour, or a gluten-free all-purpose blend.
- Dairy-free: Use dairy-free cheese alternatives and ensure they have good melting properties.
- Lower carb: Replace the flour with 3 tablespoons of ground flaxseed or almond flour.
Flavor Variations:
- Spicy kick: Add ¼ teaspoon of red pepper flakes or a diced jalapeño to the vegetable mixture.
- Herb garden: Try different herb combinations like basil and mint, or rosemary and thyme.
- Spice blend: Use za’atar, Italian seasoning, or herbs de Provence instead of individual herbs.
Common FAQs
Q: Can I freeze this dish?
A: Yes, this dish freezes exceptionally well. Cut it into individual portions, wrap each in parchment paper and then in foil or place in freezer bags. Freeze for up to 3 months. Thaw overnight in the refrigerator and reheat in the microwave or oven until warm.
Q: How can I make this dish higher in protein?
A: You can increase the protein content by adding more egg whites (2 additional ones will add minimal calories but boost protein), incorporating Greek yogurt (¼ cup) into the egg mixture, or adding a scoop of unflavored protein powder.
Q: Why did my vegetable square come out watery?
A: This typically happens when the vegetables release too much moisture during baking. Make sure to properly drain the steamed cauliflower and don’t overcook the vegetables in the skillet. You might also try roasting the vegetables instead of sautéing them to remove more moisture.
Q: Can I make this ahead for a brunch party?
A: Absolutely! You can prepare the entire dish the day before, refrigerate it unbaked, and then bring it to room temperature for about 20 minutes before baking. Alternatively, bake it ahead of time and reheat covered with foil in a 325°F (165°C) oven for 15-20 minutes.
Q: How can I serve this for different meals throughout the week?
A: For breakfast, serve warm with a side of fresh fruit. For lunch, pair with a simple green salad. For dinner, serve with a side of roasted vegetables or a small portion of whole grains. The versatility makes it perfect for any meal of the day!
Storage and Make-Ahead Tips
- Refrigeration: Store cut squares in an airtight container in the refrigerator for up to 5 days. Place parchment paper between layers if stacking.
- Freezing: This dish freezes beautifully for up to 3 months. Wrap individual portions tightly in parchment paper, then in foil or freezer bags to prevent freezer burn.
- Reheating: For refrigerated squares, microwave for 30-45 seconds or until warm. From frozen, thaw overnight in the refrigerator then microwave, or reheat directly from frozen in a 350°F (175°C) oven for about 10-15 minutes.
- Meal prep strategy: Make a double batch on Sunday, refrigerate what you’ll eat within 3-4 days, and freeze the rest for the following week.
- Serving suggestions: For a complete meal prep solution, portion the squares into containers alongside a simple salad, some fresh fruit, or a small portion of whole grains like quinoa or farro.
- Freshness tip: If meal prepping for the week, consider storing the portions you’ll eat on days 4-5 in the freezer and moving them to the refrigerator the night before you plan to eat them for maximum freshness.
This Protein-Packed Mediterranean Vegetable Square is more than just a convenient meal prep option—it’s a versatile, nutritious dish that brings together the best flavors of Mediterranean cuisine in a lightweight package. Perfect for those watching their calorie intake without sacrificing nutrition or taste, these squares provide a balanced combination of protein, vegetables, and satisfying cheese that will keep you fueled throughout your busy day. Whether enjoyed warm or cold, as a main dish or side, this recipe is sure to become a staple in your weekly meal planning routine.
