This Baked Cauliflower and Broccoli Egg Casserole is a wholesome and hearty dish, loaded with healthy vegetables, protein-rich eggs, and a savory homemade tomato sauce. Perfect for a satisfying breakfast, lunch, or light dinner, this casserole is baked to perfection with melted cheese for extra flavor. Serve it with the tangy tomato sauce for a delicious combination of tastes and textures.
Preparation Time: 25 minutes
Cooking Time: 40 minutes
Total Time: 1 hour 5 minutes
Servings: 4-6
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Ingredients:
For the Casserole:
- 2 small cauliflowers, grated
- 1 small broccoli, grated
- 1 tablespoon sugar
- 3 eggs
- 1 onion, finely chopped
- 2 tablespoons olive oil, divided
- 1 carrot, grated
- 1 teaspoon paprika
- Salt and black pepper, to taste
- 2 additional eggs (for egg mixture)
- 60g (2.11 oz) cheese (cheddar, mozzarella, or your favorite), grated
- 1 teaspoon Italian herbs
For the Tomato Sauce:
- 1 onion, finely chopped
- 1 tablespoon butter
- 1 carrot, grated
- 2 tablespoons flour
- 1 tablespoon tomato paste
- 1 cup water
- Salt and black pepper, to taste
- 1 teaspoon Italian herbs
- 1 teaspoon sugar
Directions:
Step 1: Prepare the Vegetables
- Blanch the cauliflower and broccoli:
- Cut the cauliflower and broccoli into smaller pieces and grate them on a coarse grater.
- Leave the vegetables for 10 minutes in a bowl.
- In a pot of boiling water, add 1 tablespoon sugar and cook the cauliflower and broccoli for 2 minutes. Drain and set aside.
- Prepare the eggs:
- Boil 3 eggs until hard (about 10 minutes). Let them cool, then peel and finely chop.
- Prepare the sautéed vegetables:
- In a skillet over medium heat, add 1 tablespoon olive oil. Add chopped onion and sauté until translucent.
- Add grated carrot, paprika, salt, and black pepper. Cook for 5-7 minutes until the vegetables are tender.
Step 2: Assemble the Casserole
- Mix the ingredients:
- In a large mixing bowl, combine the grated broccoli, cauliflower, chopped boiled eggs, and the sautéed vegetables. Mix well.
- Add 1 teaspoon Italian herbs and 60g grated cheese. Mix everything well.
- Prepare the egg mixture:
- In a separate bowl, whisk 2 eggs with salt and black pepper to taste.
- Preheat the oven to 180°C (350°F).
- Bake the casserole:
- Grease a baking dish with olive oil. Add the vegetable mixture and flatten the top with a spatula.
- Pour the egg mixture over the vegetables and bake in the oven for 15 minutes at 180°C (350°F).
Step 3: Prepare the Tomato Sauce
- Cook the onion and carrot:
- In a skillet over medium heat, add butter. Sauté the chopped onion until golden brown.
- Add the grated carrot and cook for another 2-3 minutes until tender.
- Add flour and tomato paste:
- Add 2 tablespoons flour and 1 tablespoon tomato paste. Stir well to combine.
- Add water and seasonings:
- Gradually add 1 cup water while stirring to avoid lumps.
- Add salt, black pepper, Italian herbs, and 1 teaspoon sugar. Mix thoroughly.
- Cook the sauce for another 3 minutes until it thickens.
Step 4: Finish and Serve
- Remove the casserole from the oven and let it cool slightly.
- Serve slices of the Baked Cauliflower and Broccoli Egg Casserole with a generous drizzle of the homemade tomato sauce.
Serving Suggestions:
- Serve with a side of mixed greens for a refreshing accompaniment.
- Pair with whole-grain bread for a complete meal.
- Add a dollop of Greek yogurt or sour cream on the side.
- Serve with a fresh cucumber salad for a crunchy contrast.
- Enjoy with a glass of iced lemon water for a refreshing drink.
- Side Dishes: Pair with a simple green salad or some garlic bread for a complete meal.
- Make It Spicy: Add red pepper flakes or chili powder to the tomato sauce or the egg mixture for a spicy kick.
Cooking Tips:
- Grate vegetables finely to ensure even cooking.
- Blanch the vegetables briefly to preserve their color and texture.
- Add extra cheese on top before baking for a golden crust.
- Mix well to combine all ingredients thoroughly for a uniform flavor.
- Cool the casserole slightly before cutting to help it hold its shape.
- Add Protein: Include cooked sausage, ground beef, or diced ham in the egg mixture for a heartier dish.
- Cheese Variations: Use Parmesan or goat cheese for a different flavor profile.
- Vegetarian Twist: Make it completely vegetarian by using vegetable broth in the tomato sauce
Nutritional Benefits:
- Rich in protein from eggs, supporting muscle health.
- High in fiber from cauliflower, broccoli, and carrots, promoting healthy digestion.
- Contains vitamins A and C from vegetables, providing immune support.
- Calcium-rich from cheese, supporting bone health.
- Low in carbohydrates, making it suitable for a balanced diet.
- Calories: 280 kcal
- Protein: 16g
- Carbohydrates: 12g
- Fat: 18g
- Fiber: 5g
- Sugar: 6g
Dietary Information:
- Vegetarian-friendly, containing no meat.
- Gluten-free if you substitute gluten-free flour in the sauce.
- Nut-free, suitable for those with nut allergies.
- Rich in vitamins and minerals from fresh vegetables.
- High in protein, making it a healthy and satisfying meal option.
Nutritional Facts (per serving, approximately):
- Calories: 220
- Protein: 11g
- Carbohydrates: 15g
- Fat: 12g
- Fiber: 5g
- Sugar: 4g
Storage:
- Refrigerate: Store leftover casserole in an airtight container in the refrigerator for up to 3 days.
- Reheat: Reheat in the oven at 180°C (350°F) until warmed through.
- Freeze: You can freeze the casserole for up to 1 month. Thaw in the refrigerator before reheating.
Why You’ll Love This Recipe:
- Healthy and nutritious: Packed with vegetables, protein, and flavor.
- Easy to make: Simple ingredients with minimal prep and cook time.
- Great for meal prep: Make ahead and enjoy throughout the week.
- Comfort food: A warm, cheesy casserole that’s perfect for any time of day.
- Family-friendly: A great way to get kids to eat more vegetables.
Conclusion:
This Baked Cauliflower and Broccoli Egg Casserole is a delicious and nutritious option for a comforting meal. Loaded with healthy vegetables, eggs, and cheese, it’s perfect for breakfast, lunch, or dinner. Serve it with the homemade tomato sauce for a satisfying and flavorful experience. Enjoy this wholesome dish and make it part of your family’s favorites!
Frequently Asked Questions:
- Can I add other vegetables to this casserole?
Yes, you can add zucchini, bell peppers, or spinach for extra flavor and nutrients. - Can I use frozen cauliflower and broccoli?
Yes, frozen vegetables can be used. Just make sure to thaw and drain them well before using. - How do I make this dish gluten-free?
Substitute gluten-free flour for the sauce to make this dish gluten-free. - What type of cheese works best for this recipe?
Use a melty cheese like cheddar, mozzarella, or gruyère for the best flavor. - Can I make this dish ahead of time?
Yes, you can prepare the casserole ahead of time and bake when ready to serve.