Mediterranean Pumpkin and Zucchini Bake
This Mediterranean Pumpkin and Zucchini Bake is a colorful, comforting dish that’s both hearty and light. It combines tender vegetables—pumpkin, zucchini, carrot, corn, and sweet potato—with a delicate, cheesy batter that bakes into a golden, savory slice. The mix of flours gives it a balanced texture: soft inside and crisp on the edges. It’s ideal for lunch, a side dish, or a light vegetarian dinner, and it reheats beautifully for meal prep.
Total Time: 1 hour
Servings: 6
Ingredients
Vegetables:
Peeled pumpkin – 2 cups, diced small
Zucchini – 2 medium, grated (squeeze out extra liquid)
Carrot – 1 large, grated
Corn kernels – ½ cup (fresh or frozen, thawed)
Sweet potato – 1 small, peeled and grated
Dry Ingredients:
All-purpose flour – ½ cup
Brown rice flour – ¼ cup
Tapioca flour – 2 tbsp
Baking powder – 1 ½ tsp
Salt – ½ tsp
Dairy and Other:
Olive oil – 3 tbsp
Eggs – 3 large
Milk – ½ cup
Grated cheddar cheese – ¾ cup
Optional: Crumbled goat’s feta – ¼ cup
Instructions
Preheat the Oven:
Heat oven to 375°F (190°C). Lightly grease or line a medium baking dish (around 8×10 inches) with parchment paper.
Prepare the Vegetables:
Combine pumpkin, zucchini, carrot, corn, and sweet potato in a large mixing bowl. If the zucchini releases too much water, pat it dry with paper towels.
Mix the Batter:
In a separate bowl, whisk together eggs, olive oil, and milk until smooth. Add the flours, baking powder, and salt. Mix until just combined—don’t overmix.
Combine Everything:
Fold the vegetables into the batter along with the cheddar cheese. If using, add goat’s feta and gently stir to distribute evenly.
Pour and Smooth:
Transfer the mixture into the prepared baking dish and spread it out evenly with a spatula.
Bake:
Bake for 40–45 minutes, or until the top is golden and firm to the touch. A knife inserted in the center should come out clean.
Cool and Serve:
Let it rest for 10 minutes before slicing. Serve warm or at room temperature with a side salad or a drizzle of olive oil and herbs.
Tips & Variations
Balancing the Vegetables:
Try to keep the vegetable ratio even so the bake holds together. Too much zucchini can make it watery, so always squeeze out excess moisture before adding it to the mix. Pumpkin and sweet potato give it natural sweetness and body, so keep those as your base.
Texture Control:
If you prefer a firmer slice, add a tablespoon more flour or bake it a few minutes longer. For a softer, more quiche-like texture, increase the milk slightly.
Cheese Choices:
Cheddar adds a rich, melty flavor, but you can swap it for mozzarella or a Mediterranean blend of feta and parmesan. Goat’s feta gives a tangy contrast and works beautifully if you enjoy a bit of saltiness.
Extra Flavor Boosters:
Add fresh herbs like parsley, dill, or thyme for a brighter Mediterranean note.
A pinch of smoked paprika or nutmeg complements the pumpkin and sweet potato.
Stir in some sun-dried tomatoes or chopped olives for extra depth.
Gluten-Free Option:
This recipe already leans toward gluten-free with the mix of brown rice and tapioca flour. To make it fully gluten-free, just replace the all-purpose flour with more brown rice flour or a 1:1 gluten-free flour blend.
Dairy-Free Adaptation:
Use plant-based milk (like oat or almond milk) and a dairy-free cheese alternative. You can also skip cheese entirely and add nutritional yeast for a light cheesy flavor.
Baking Tips:
Let the bake rest after cooking—it firms up as it cools. If you cut it too early, it might crumble slightly. For even browning, bake on the middle rack and rotate halfway through.
Storage & Reheating:
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the oven at 350°F (175°C) for 10 minutes or in a skillet for a crispier edge. It also freezes well—slice it first for easy reheating.
Serving Ideas:
This bake pairs well with a Greek salad, tzatziki, or a drizzle of lemon-garlic yogurt sauce. It’s great as a light lunch, side dish, or picnic option, and tastes even better the next day as the flavors meld together.
Q&A
Q: Can I use other vegetables in this bake?
Yes. You can substitute or add vegetables like grated beetroot, spinach, bell peppers, or peas. Just keep the total vegetable amount roughly the same to maintain the right texture.
Q: Do I need to cook the pumpkin or sweet potato before baking?
No, as long as they’re finely diced or grated. They’ll soften while baking. If your pieces are large, you can steam them briefly before adding them to the mix.
Q: Can I make this recipe without eggs?
You can replace each egg with 1 tablespoon of flaxseed meal mixed with 3 tablespoons of water. Let it sit for a few minutes to thicken before adding it to the batter. The texture will be slightly denser but still tasty.
Q: How can I make it more protein-rich?
Add cooked quinoa, chickpeas, or lentils to the batter. These blend well with the vegetables and give the dish extra nutrition without changing the flavor too much.
Q: Is this dish good for meal prep?
Definitely. It holds up well in the fridge and tastes great hot or cold. Slice it into squares and pack it for lunches or picnics—it reheats easily in a microwave or oven.
Nutrition
(per serving, based on 6 servings)
Calories: 280
Protein: 10g
Fat: 14g
Carbohydrates: 28g
Fiber: 3g
Sugars: 5g
Sodium: 340mg
(Values may vary slightly depending on ingredient brands and cheese choice.)
Conclusion
This Mediterranean Pumpkin and Zucchini Bake brings together sweet and savory vegetables in a soft, golden crust that’s wholesome yet comforting. The mix of flours keeps it light, while olive oil and cheese add richness without heaviness. It’s simple to make, flexible with substitutions, and full of Mediterranean character. Whether served as a main or a side, this dish is a great way to enjoy everyday vegetables in a satisfying, flavorful way.