Savory Baked Pumpkin Casserole with Vegetables and Cheese

This incredible pumpkin casserole is about to change the way you think about this versatile vegetable forever. Forget everything you know about pumpkin being just for sweet pies and desserts—this savory dish transforms it into a hearty, satisfying main course that’s so delicious, even dedicated meat lovers won’t miss the protein. The combination of tender roasted pumpkin, colorful bell peppers, carrots, and aromatic spices, all bound together with a light egg batter and topped with melted cheddar cheese, creates layers of flavor that are simply irresistible. The addition of crunchy pumpkin seeds on top provides the perfect textural contrast. This recipe is proof that vegetables can be the star of the show, delivering comfort, nutrition, and incredible taste in every single bite.

Ingredients

For the Pumpkin Base:

• 600g (1.3 lbs) pumpkin, peeled and grated (butternut squash or similar variety)
• 1 medium onion, finely diced
• 2 tbsp vegetable oil
• 2 cloves garlic, minced
• 1 medium carrot, grated
• 1 red bell pepper, diced
• Salt and black pepper, to taste
• 1 tsp ground ginger

For the Egg Mixture:

• 4 large eggs
• 100ml (1/3 cup + 1 tbsp) milk
• 4 tbsp (30g / 1 oz) all-purpose flour
• 1/2 tsp salt

For the Topping:

• 1 medium tomato, sliced
• 200g (7 oz / 2 cups) cheddar cheese, grated
• 2-3 tbsp pumpkin seeds (pepitas)
• Greek yogurt (for serving, optional)

Instructions

Prepare the Pumpkin:

Cut the pumpkin in half and remove all seeds and stringy fibers from the center using a spoon. Peel the pumpkin using a sharp vegetable peeler or knife, removing the tough outer skin completely. Using a box grater or food processor, grate 600g of pumpkin flesh into medium-sized shreds. Set aside in a large bowl.

Sauté the Aromatics:

Heat 2 tablespoons of vegetable oil in a large skillet over medium heat. Add the finely diced onion and cook for 3-4 minutes, stirring occasionally, until the onion becomes soft and translucent. Add the minced garlic and cook for another minute until fragrant, being careful not to let it burn.

Cook the Vegetables:

Add the grated carrot and diced red bell pepper to the skillet with the onions and garlic. Stir everything together and cook for 5-6 minutes over medium heat, stirring occasionally, until the vegetables begin to soften. Season with salt, black pepper, and 1 teaspoon of ground ginger. Mix well to distribute the spices evenly.

Combine with Pumpkin:

Add the grated pumpkin to the skillet with the cooked vegetables. Stir everything together thoroughly, ensuring the pumpkin is well mixed with the other vegetables and seasonings. Cook for 5-7 minutes, stirring frequently, until the pumpkin softens slightly and releases some of its moisture. The mixture should be tender but not mushy. Remove from heat and let cool slightly.

Prepare the Egg Batter:

In a medium mixing bowl, crack 4 eggs and add 1/2 teaspoon of salt. Whisk the eggs until well beaten and uniform in color. Pour in 100ml of milk and continue whisking to combine. Gradually add 4 tablespoons of flour while whisking continuously to prevent lumps from forming. Continue whisking until you have a smooth, lump-free batter with a consistency similar to thin pancake batter.

Assemble the Casserole:

Preheat your oven to 180°C (350°F). Grease a rectangular or square baking dish (approximately 20x30cm / 8×12 inches) with a little vegetable oil or butter. Transfer the cooked pumpkin and vegetable mixture to the prepared baking dish, spreading it evenly across the bottom. Pour the egg batter over the pumpkin mixture, using a spoon or spatula to help distribute it evenly and ensure it seeps down into the vegetables.

Add Toppings:

Slice the tomato into thin rounds and arrange them evenly over the top of the casserole, distributing them across the entire surface. Sprinkle the grated cheddar cheese generously and evenly over everything, covering the tomato slices and vegetable mixture completely. Finally, scatter the pumpkin seeds over the top of the cheese, distributing them evenly for visual appeal and added crunch.

Bake:

Place the baking dish in the preheated oven and bake for 25 minutes at 180°C (350°F). The casserole is done when the cheese is melted, bubbly, and golden brown on top, and the egg mixture has set completely. A knife inserted into the center should come out clean. If you prefer a more golden, crispy top, you can broil for an additional 2-3 minutes at the end, watching carefully to prevent burning.

Rest and Serve:

Remove the casserole from the oven and let it rest for 5-10 minutes before cutting. This allows the egg mixture to set fully and makes slicing much easier. Cut into squares or rectangles and serve warm, with a dollop of Greek yogurt on the side if desired.

Time & Servings

Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 60 minutes
Servings: 6 portions

Nutrition (per serving): Calories: 285 | Protein: 15g | Carbohydrates: 20g | Fat: 16g | Fiber: 3g

Why This Recipe Works

This savory pumpkin casserole is a nutritional powerhouse that delivers impressive health benefits alongside its delicious taste. Pumpkin is exceptionally rich in beta-carotene, which the body converts to vitamin A for healthy vision, immune function, and skin health. It’s also high in fiber while being naturally low in calories, making it excellent for weight management and digestive health. The addition of ginger provides anti-inflammatory properties and aids digestion, while bell peppers contribute additional vitamin C and antioxidants. Carrots add more beta-carotene and fiber to the mix. The eggs provide high-quality protein and essential nutrients including vitamin D, B vitamins, and choline for brain health. The cheese adds calcium and protein, though you can reduce the amount if you prefer a lighter version. The pumpkin seeds on top offer healthy fats, magnesium, and zinc. This recipe demonstrates that plant-forward eating can be incredibly satisfying and flavorful, offering a complete meal that nourishes your body while delighting your taste buds with every forkful.