Layered Zucchini Bake

About This Recipe

This layered zucchini bake is a dish that can be enjoyed with peace of mind by those who want to eat plenty of vegetables, or those with dairy allergies or who are gluten-free. The béchamel-style sauce made with cauliflower had a surprisingly rich texture and was very satisfying when we actually made it. Combined with tomato sauce, it has a good balance of acidity and richness, making it a healthy dish that can be a main or a side. We developed this recipe aiming for a dish that is satisfying even with just vegetables.

Ingredients (Serves 3)

• Zucchini 2-3 (sliced lengthwise about 3mm thick)
• Coconut oil (or olive oil) 1 tsp + 1 tsp (for frying and sauce)
• —Cauliflower Béchamel Sauce—
• Cauliflower 1 small head (approx. 300g)
• Cooked rice 100g (can be substituted with boiled cauliflower rice)
• Bone broth (or vegetable broth) 200-350ml (1 cup - 1.5 cups)
• Sea salt 1 tsp (adjust to taste)
• Fennel (dry powder) a pinch (about 1/8 tsp)
• —Tomato Sauce—
• Canned tomatoes (cut or whole) 1 can (approx. 400g)
• Green onion (or onion) 50g (minced)
• Bay leaf 1
• Sea salt 1 tsp (adjust to taste)
• Fresh basil a few leaves (for garnish)
• Heat-resistant dish (approx. 26x20cm)
• *Optional: a little breadcrumbs or almond flour (for a crispy surface)

Instructions

1. Preheat oven to 180°C.
2. Make the cauliflower béchamel sauce. Cut the cauliflower into florets, put 1 tsp of coconut oil in a frying pan and sauté lightly over medium heat. Be careful not to burn it; it's fine if the surface is slightly colored.
3. Add the cooked rice and bone broth, cover and simmer over low to medium heat for about 8-12 minutes until the cauliflower is soft. If there's not enough liquid, add more broth to adjust.
4. Turn off the heat, remove the bay leaf (if used), transfer to a blender and blend until smooth. Season with salt and fennel, and adjust the thickness with broth to your liking. This completes the creamy béchamel-style sauce.
5. Make the tomato sauce. Heat 1 tsp of coconut oil in another pot, and lightly sauté the minced green onion, being careful not to burn it. Add the canned tomatoes and bay leaf, and simmer over low to medium heat for about 25-30 minutes until the liquid is reduced by half.
6. Let it cool slightly, remove the bay leaf, and blend in a mixer until smooth. Season with salt.
7. Slice the zucchini thinly lengthwise (about 3mm), heat coconut oil (a small amount not listed in ingredients is fine) in a frying pan, quickly grill both sides until lightly browned, then remove. It's fine to use raw, but lightly grilling helps prevent it from releasing too much water.
8. Spread 1 tablespoon of tomato sauce evenly in a heat-resistant dish, then layer zucchini → béchamel → tomato sauce (one layer is a combination of zucchini and sauce). Repeat this 2-3 times, and finally spread a thin layer of béchamel or tomato sauce on top. If desired, sprinkle a small amount of breadcrumbs or almond flour for a fragrant finish.
9. Bake in the preheated 180°C oven for 15-20 minutes. Once the surface is lightly browned, remove, let it rest for about 5 minutes, then garnish with fresh basil and serve. Drizzling a small amount of olive oil at the end enhances the flavor.

Nutrition and Health Points

This recipe is vegetable-centric and rich in dietary fiber, vitamins, and minerals. Zucchini is low in calories and contains vitamin C and potassium, which help with swelling and support metabolism. Cauliflower is rich in vitamin C, vitamin K, and folate, and by substituting béchamel with cauliflower, it achieves creaminess without using dairy products and wheat flour.

Using bone broth provides collagen and minerals, increasing satisfaction and umami (if you want it to be purely plant-based, substitute with vegetable broth). Coconut oil contains medium-chain fatty acids but also has a high amount of saturated fat, so if you are concerned, switching to olive oil would be a heart-healthy choice.

Arrangement Tips

• If you want to increase protein: Layer sautéed ground chicken or tofu, or chopped steamed soybeans between the zucchini layers to increase satisfaction.
• If you want it richer: Sprinkle a small amount of Parmesan cheese or gratin cheese on top before baking (if dairy is okay) to add richness.
• Spice variations: Instead of fennel, add a pinch of nutmeg, or oregano and thyme to the tomato sauce for a Mediterranean flavor.
• If you want a crispy surface: Bake under the oven broiler for 2-3 minutes just before it's done, or sprinkle with breadcrumbs and bake for a fragrant finish.
• For a completely vegan option: Substitute bone broth with vegetable broth, and use coconut oil as is or switch to olive oil.

Summary

This satisfying layered zucchini bake, free of dairy and wheat flour, is perfect for days when you want to eat plenty of vegetables. When we actually made it, we were surprised by its creamy texture, which served as a great béchamel substitute, and it was well-received by our family. It's also delicious reheated after being made ahead, making it recommended for busy weeknight dinners or weekend meal prep. Please give it a try!

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.