How many calories are in Baked Tomato, Zucchini and Broccoli?
Baked Tomato, Zucchini and Broccoli has about 162 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianGluten FreeVeganLow CarbUnder 300 CaloriesQuick Meals30 Minute Meals
Baked Tomato, Zucchini and Broccoli
Baked Tomato, Zucchini and Broccoli is a Dinner international recipe with 162 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
162 kcal
Total Time
20 min
Servings
1
Protein
6.3 g
About This Recipe
The story behind Baked Tomato, Zucchini and Broccoli
Baked Tomato, Zucchini and Broccoli is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around broccoli, tomato, and zucchini.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 162 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Baked Tomato, Zucchini and Broccoli worth coming back to.
Ingredients
- Broccoli1 cup (90 g)
- Tomato1 count (130 g)
- Zucchini1/2 count (100 g)
- Garlic1/2 clove (2 g)
- Olive Oil1 tablespoon (10 ml)
Instructions
- 1
Step 1
Preheat the oven (or air fryer) to 356 °F (180 °C).
- 2
Step 2
Slice the zucchini and cut in half. Cut the broccoli into small florets.
- 3
Step 3
Cut the tomato into wedges and place in a baking pan with the other vegetables.
- 4
Step 4
Drizzle with the olive oil, sprinkle with garlic powder or paste and season with salt and pepper to taste. Bake for 10 minutes at 356 °F (180 °C). Remove from the oven and serve.
- 5
Step 5
If you do not have an oven, heat the oil in a pan and add the tomato and zucchini.
- 6
Step 6
Season with salt and pepper and cook for 5 minutes over medium heat.
- 7
Step 7
Add the broccoli, mix and cook for 3-5 minutes until its color intensifies. Turn off and serve.
Nutrition Snapshot
Macros and micros at a glance
49/ 100
Forkd Score · Limited
This recipe scores well for fiber density relative to its per-serving calories.
Calories
162
Protein
6.3g
Carbs
14.4g
Fat
10.2g
Fiber
4.9g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Baked Tomato, Zucchini and Broccoli can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Baked Tomato, Zucchini and Broccoli
How long does Baked Tomato, Zucchini and Broccoli take to make?
Baked Tomato, Zucchini and Broccoli takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Baked Tomato, Zucchini and Broccoli?
Most ingredients in Baked Tomato, Zucchini and Broccoli can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Baked Tomato, Zucchini and Broccoli?
Baked Tomato, Zucchini and Broccoli can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Baked Tomato, Zucchini and Broccoli?
Yes, Baked Tomato, Zucchini and Broccoli generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Baked Tomato, Zucchini and Broccoli?
Reheat Baked Tomato, Zucchini and Broccoli gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Baked Tomato, Zucchini and Broccoli up or down?
Yes. Baked Tomato, Zucchini and Broccoli is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Baked Tomato, Zucchini and Broccoli?
A large skillet, saucepan, or sheet pan works well for Baked Tomato, Zucchini and Broccoli. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Baked Tomato, Zucchini and Broccoli is cooked properly?
Baked Tomato, Zucchini and Broccoli is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Baked Tomato, Zucchini and Broccoli suitable for vegetarians?
Yes. Baked Tomato, Zucchini and Broccoli is suitable for vegetarians as written.
Is Baked Tomato, Zucchini and Broccoli gluten-free?
Yes. Baked Tomato, Zucchini and Broccoli is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Baked Tomato, Zucchini and Broccoli?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Baked Tomato, Zucchini and Broccoli ahead of time?
Baked Tomato, Zucchini and Broccoli can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Baked Tomato, Zucchini and Broccoli for my calorie or macro goals?
To make Baked Tomato, Zucchini and Broccoli higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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