Freezer Casserole, low sodium

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 258.4
  • Total Fat: 8.3 g
  • Cholesterol: 24.0 mg
  • Sodium: 245.5 mg
  • Total Carbs: 35.8 g
  • Dietary Fiber: 8.0 g
  • Protein: 15.2 g

View full nutritional breakdown of Freezer Casserole, low sodium calories by ingredient
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A low sodium filling side to serve hot with a protein. It can be batched and stored in the freezer. A low sodium filling side to serve hot with a protein. It can be batched and stored in the freezer.
Number of Servings: 8


    Green Beans, fresh, cut to 1" pieces, about 4 cups
    Sweet Corn Kernels, Frozen, 2 cups
    Yellow Onion, 1 large, chopped
    Red Pepper, 1 medium, chopped
    Spinach, fresh, 1 bunch, chopped

    Neufchatel Cheese, 8 oz pkg.
    Milk, nonfat, 4 cups
    Oat Flour, 1/2 cup
    Egg whites, 3 large

    Cabbage, fresh, 1 medium head, shredded


a sprinkle of basil, parsley, or cilantro on top makes for a nice presentation.

also works well with broccoli, cauliflower, brussel sprouts or root veggies.


preheat oven to 375 degrees

blend together cream cheese, egg whites, and 1 cup of milk. I do this right in the casserole dish with a fork to avoid extra dishes. whisk the remaining milk and the oat flour into the mixture.

combine all vegetables EXCEPT cabbage in the casserole dish with the sauce mixture and fold all together.

cover and bake on middle rack for about 30-45 minutes, until green beans are to your liking.

fold in shredded cabbage and return to oven for approximately 3-5 minutes under broiler. WATCH CAREFULLY to avoid burning the top.

Serving Size: approximately 8 1-1/2 cup servings

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