Zucchini Rice Bake

Zucchini Rice Bake is a comforting, casserole-style dish that combines shredded zucchini, rice, cheese, and eggs into a savory, baked loaf or slice. Originating from American home cooking, it's a popular way to use up summer garden zucchini and create a hearty, satisfying meal. The dish is often seasoned with onion, garlic, and herbs, and can be served as a main course or a substantial side dish.

🍽️ Nutrition at a glance

This dish is moderate in carbohydrates from the rice and zucchini, with a good amount of protein from the eggs and cheese, and a moderate fat content depending on the cheese used. It provides a solid source of vitamin C and potassium from the zucchini, along with calcium and protein, with a typical serving ranging from 250-350 calories.

Nutrition breakdown

Calories	310 kcal
Protein	14 g
Carbs	28 g
Fat	16 g
Fiber	3 g
Sugar	5 g
Sodium	520 mg
Vitamin C	25 mg
Potassium	480 mg
Calcium	220 mg
Vitamin A	150 mcg
Iron	1.5 mg
Phosphorus	180 mg
Magnesium	40 mg
Vitamin K	15 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Zucchini Rice Bake is a classic example of 'garden-to-table' cooking, often made to utilize the abundant zucchini harvest from home gardens. Nutritionally, it's a clever way to boost vegetable intake while still enjoying a satisfying, starchy comfort food.