Recipe description
June 21, 2026
Zucchini and white bean casserole
A fiber-rich zucchini and white bean casserole for gentle digestion.
Plant Based
High Fiber
Fiber Rich
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, milk, egg
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: lactose, gluten
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and zucchini.
- Includes diverse plant ingredients supporting gut-friendly variety.
- Balanced with plant protein, healthy fats, and slow-digesting carbs.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Zucchini
3
piece
White beans
2
cup
Onion
1
piece
Garlic
2
piece
Oil, olive
2
tablespoon
Tomato
2
piece
Cheese, parmesan
4
tablespoon
Bread-crumbs
0.5
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 375°F (190°C).
2
Slice the zucchini into thin rounds.
3
Chop the onion and mince the garlic.
4
In a skillet, heat olive oil over medium heat. Add onion and garlic, and sauté until translucent.
5
Add the zucchini and sauté for an additional 5 minutes.
6
In a large bowl, combine the sautéed mixture with white beans, vegetable broth, salt, black pepper, and thyme.
7
Transfer the mixture to a baking dish and top with Parmesan cheese.
8
Bake in the preheated oven for 25 to 30 minutes, until the top is golden and bubbly.
9
Let cool for a few minutes before serving.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
14 g
Protein
40 g
Carbohydrates
12 g
Fiber
6 g
Sugar
9 g
Fat
1.5 g
Saturated fat
0.8 g
Salt
FAQ
What are the main ingredients?
Zucchini, white beans and simple pantry staples form the base; the recipe uses whole-food components and gentle flavors.
Is this casserole vegan and gluten-free?
The base version is plant-based; check your beans and any thickeners to ensure gluten-free if needed.
How long does it take to make?
Prep is quick; bake until heated through and the zucchini is tender; total time is typically under an hour.
Can I make it ahead or freeze leftovers?
Yes, you can assemble and refrigerate a day ahead; freeze cooked portions and reheat when needed.
What substitutions work?
Use different white beans (cannellini, navy) or chickpeas; swap in other summer vegetables; herbs can be added.
How does this support gut health?
It provides fiber from beans and vegetables; a fiber-rich meal can fit into a gut-friendly eating pattern.
Can I make it dairy-free?
Yes, use dairy-free options or omit dairy; the creaminess mainly comes from the beans.
How should I store leftovers?
Store in an airtight container in the fridge; use within 3–4 days; reheat thoroughly.
What should I serve it with?
Pair with a simple green salad, a whole-grain side, or crusty bread.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.