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Preparation Time
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
Ingredients
- 1 broccoli, cut into small florets
- 1 onion, chopped
- Olive oil for frying
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 2 tomatoes, diced
- 3 eggs
- 2 cups (400 ml) milk
- 130 g (4.58 oz) flour
- 100 g (3.52 oz) cheese, grated (e.g., cheddar or mozzarella)
- 1 tsp dried garlic
- Salt and black pepper to taste
For the Sauce:
- 2 tablespoons Greek yogurt or sour cream
- 1 garlic clove, minced
- 1 teaspoon red paprika
- Salt to taste
- Fresh dill and parsley, chopped
Directions
1. Prepare the Vegetables:
- Heat olive oil in a large frying pan over medium heat.
- Add the chopped onion and sauté until soft and translucent.
- Add the diced red and yellow bell peppers and fry for 2–3 minutes.
- Stir in the diced tomatoes and cook for another 2 minutes.
2. Blanch the Broccoli:
- Steam or blanch the broccoli florets in boiling water for 3–5 minutes until tender. Drain and set aside.
3. Make the Egg Mixture:
- In a bowl, whisk together the eggs, milk, flour, dried garlic, salt, and black pepper until smooth.
4. Assemble the Bake:
- Preheat the oven to 180°C (350°F).
- Spread the sautéed vegetables and broccoli evenly in a greased baking dish.
- Pour the egg mixture over the vegetables.
- Sprinkle the grated cheese on top.
5. Bake:
- Place the dish in the oven and bake for 40 minutes, or until the top is golden brown and the egg mixture is set.
6. Prepare the Sauce:
- In a small bowl, mix Greek yogurt or sour cream with minced garlic, paprika, salt, dill, and parsley.
7. Serve:
- Let the bake cool for a few minutes before slicing.
- Serve warm with a dollop of the yogurt sauce on the side.
Serving Suggestions
- Pair with a fresh green salad or crusty bread.
- Serve as a standalone meal or alongside roasted potatoes.
Cooking Tips
- Make sure to drain the blanched broccoli well to avoid excess moisture in the bake.
- Add your favorite herbs or spices for extra flavor, such as thyme or smoked paprika.
- Substitute the cheese with feta or Parmesan for a different flavor profile.
Nutritional Benefits
- Broccoli: High in fiber, vitamins C and K, and antioxidants.
- Eggs: Excellent source of protein and essential nutrients.
- Bell Peppers: Packed with vitamin C and antioxidants.
Dietary Information
- Vegetarian-friendly.
- To make it gluten-free, replace the flour with a gluten-free alternative like almond flour.
Nutritional Facts (per serving, based on 6 servings)
- Calories: 220 kcal
- Protein: 12 g
- Carbohydrates: 15 g
- Fat: 12 g
- Fiber: 3 g
Storage
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe
- Packed with colorful vegetables and wholesome ingredients.
- Easy to prepare with minimal effort.
- Perfect for meal prep or a crowd-pleasing brunch.
- Balanced in flavor and nutrition, offering a creamy and cheesy texture.
Conclusion
This Broccoli and Bell Pepper Egg Bake is a versatile and satisfying dish that’s great for any time of the day. With its vibrant flavors and creamy yogurt sauce, it’s sure to become a household favorite. Try it today and enjoy a hearty and wholesome meal!
Frequently Asked Questions
- Can I use frozen broccoli?
Yes, thaw the broccoli and pat it dry before using to prevent excess moisture. - Can I substitute milk with a non-dairy option?
Absolutely, almond milk or oat milk works well as a substitute. - Can I add meat to this recipe?
Yes, cooked bacon, sausage, or shredded chicken can be added for extra protein. - Can I use a different type of cheese?
Yes, feta, gouda, or Parmesan are great alternatives. - How do I prevent the bake from being watery?
Drain all vegetables thoroughly, especially the broccoli and tomatoes. - Can I make this ahead of time?
Yes, prepare the bake the night before and reheat it in the oven before serving. - What other vegetables can I add?
Zucchini, mushrooms, or spinach are great additions to this dish. - Can I freeze leftovers?
Yes, freeze individual portions in airtight containers for up to 2 months. - What size baking dish should I use?
A 9×13-inch dish works well for this recipe. - How do I know when the bake is done?
The top should be golden brown, and the center should no longer jiggle when gently shaken.