Low-carb | High-protein |Vegan Pasta Casserole

Just a few simple ingredients to serve up a casserole which is low in fat, high in protein and fully vegan!


because is Monday, and we all feel guilty after the weekend food indulgences

because I want to share with you a new line of fit and healthy vegan pasta

because it’s a sunny day here in Salento

and, because I love ya

I want to share with you a new recipe, which is quick, simple, tasty and healthy! To make this dish you will need a pack of the Zero&Light Fit Pasta. This pasta is special on a number of different levels:

  1. it’s super low in carbs (35g serving size only has 3 g of net carbs)
  2. it’s high in fibre (35 g serving size has 17 g of fibres)
  3. it’s high in protein (35g serving size has 9 G protein)
  4. it’s fully vegan
  5. it’s gluten-free

I know what you might be thinking: 35g serving size? Have you lost your mind Dani??? Do you want us to starve?
No I don’t. In fact this pasta absorbs a lot of water and this allows the substantial increase in its volume. 35 g in fact are equivalent to 95g of cooked product!

before cooking
after cooking

I will be making many more recipes using it, but for today let me share with you this easy casserole. I used vegan cheese (which I can easily purchase at the store in Italy. In China you can find a variety of vegan cheeses on kateandkimi.com). But I am also working on a Vegan melting cheese recipe, which, once perfect, I will share with you!


  • 35 g Zero&Light Fit Pasta
  • 1 medium eggplant
  • 2 small cloves of garlic
  • 2 tbsp extra virgin olive oil
  • 1 tsp dry oregano
  • 8-10 ripe tomatoes on the vine
  • 60 g vegan melt cheese
  • 2 tbsp nutritional yeast or dry grated vegan cheese
  • salt and ground pepper

Get all your ingredients ready, wash the eggplant and tomatoes

dice up the eggplant

In a skillet heat up oil and garlic, cook un medium until garlic cloves get a nice golden color. Remove the garlic and add the diced eggplant. Cook on medium-high until eggplant are golden in color, about 10-12 min. Cut tomatoes in halves and add them to the skillet. Season with salt, pepper and dry oregano. Cook on medium until tomatoes release their water and soften up. Remove 1/3 of the sauce and keep the remaining 2/3 in the skillet.

Cook 35g of fit pasta in 1 literally of boiling water. Adjust with salt. Drain and sauté it in the skillet together with 2/3 of the sauce. Mix it with 40 g of vegan melt cheese

Transfer into a baking dish, grate some vegan hard cheese or use nutritional yeast if you prefer. Cover with the remaining 1/3 of sauce and melted cheese.

Bake in pre-heated oven at 200 for about 15 min or until a nice crust forms on top.

Let the pasta settle for 10 min, then serve it up and enjoy!

Let me know if you guys like this recipe, and if you make it tag me on IG @the_fit_mediterranean



About the author:

An Italian living in China with a strong passion for cooking! Browse my 'left-overs' session for many tasty grub!. Follow her on Twitter / Facebook.