Baked Cauliflower and Broccoli Egg Casserole with Tomato Sauce

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

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

1. 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.
2. Prepare the eggs:
   • Boil 3 eggs until hard (about 10 minutes). Let them cool, then peel and finely chop.
3. 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

1. 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.
2. 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).
3. 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

1. 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.
2. Add flour and tomato paste:
   • Add 2 tablespoons flour and 1 tablespoon tomato paste. Stir well to combine.
3. 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:

1. Healthy and nutritious: Packed with vegetables, protein, and flavor.
2. Easy to make: Simple ingredients with minimal prep and cook time.
3. Great for meal prep: Make ahead and enjoy throughout the week.
4. Comfort food: A warm, cheesy casserole that’s perfect for any time of day.
5. 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:

1. Can I add other vegetables to this casserole?
   Yes, you can add zucchini, bell peppers, or spinach for extra flavor and nutrients.
2. Can I use frozen cauliflower and broccoli?
   Yes, frozen vegetables can be used. Just make sure to thaw and drain them well before using.
3. How do I make this dish gluten-free?
   Substitute gluten-free flour for the sauce to make this dish gluten-free.
4. What type of cheese works best for this recipe?
   Use a melty cheese like cheddar, mozzarella, or gruyère for the best flavor.
5. Can I make this dish ahead of time?
   Yes, you can prepare the casserole ahead of time and bake when ready to serve.Print
   

   Baked Cauliflower and Broccoli Egg Casserole with Tomato Sauce

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   • Author: Olivia
   • Total Time: 1hr 5mins

   Print Recipe

   Pin Recipe

   Description

   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.

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   Ingredients

   Scale 1x2x3x

   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

   Cook Mode Prevent your screen from going dark

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   Instructions

   Step 1: Prepare the Vegetables

   1. 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.
   2. Prepare the eggs:
      • Boil 3 eggs until hard (about 10 minutes). Let them cool, then peel and finely chop.
   3. 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

   1. 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.
   2. 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).
   3. 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

   1. 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.
   2. Add flour and tomato paste:
      • Add 2 tablespoons flour and 1 tablespoon tomato paste. Stir well to combine.
   3. 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.

   • Prep Time: 25mins
   • Cook Time: 40mins