This broccoli and cauliflower egg bake is a nutritious and delicious way to start your day. Packed with vegetables, protein-rich eggs, and creamy Greek yogurt, this dish is both satisfying and healthy. With the addition of cheddar cheese and scallions, it’s full of flavor and easy to prepare. Whether you’re meal prepping for the week or making a quick breakfast, this egg bake is sure to become a favorite.
Preparation Time
- Total Preparation Time: 45 minutes
- Active Preparation Time: 15 minutes
- Baking Time: 30 minutes
Full Recipe:
Ingredients
- 2.5 – 3 cups (8 ounces) broccoli florets
- 2.5 – 3 cups (8 ounces) cauliflower florets
- 1/2 teaspoon sea salt
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 6 eggs
- 6 egg whites (1.25 cups)
- 1/2 cup 2% Greek yogurt
- 1/4 cup scallions, chopped
- 1 cup shredded cheddar cheese
Directions
- Preheat the Oven:
- Preheat your oven to 180°C (350°F). Lightly grease a 9×13-inch baking dish or line it with parchment paper.
- Prepare the Vegetables:
- Steam or blanch the broccoli and cauliflower florets until they are tender but still slightly crisp. Drain well and set aside.
- Mix the Egg Base:
- In a large mixing bowl, whisk together the eggs, egg whites, Greek yogurt, sea salt, garlic powder, and black pepper until smooth and well combined.
- Combine Ingredients:
- Gently fold the steamed broccoli and cauliflower, chopped scallions, and half of the shredded cheddar cheese into the egg mixture.
- Assemble the Egg Bake:
- Pour the mixture into the prepared baking dish, spreading it out evenly. Sprinkle the remaining cheddar cheese over the top.
- Bake:
- Place the dish in the preheated oven and bake for 30 minutes, or until the egg bake is set in the center and the top is lightly golden.
- Cool and Serve:
- Remove the egg bake from the oven and let it cool for a few minutes before slicing into squares. Serve warm, garnished with additional scallions if desired.
Cooking Tips
- Vegetables: Ensure the broccoli and cauliflower are well-drained to avoid excess moisture in the egg bake.
- Cheese: Feel free to substitute cheddar with your favorite cheese, such as mozzarella or feta, for a different flavor.
- Meal Prep: This egg bake can be made ahead and stored in the refrigerator, making it perfect for meal prep.
Nutritional Benefits
- Broccoli and Cauliflower: Rich in vitamins, minerals, and fiber, these vegetables add essential nutrients to the dish.
- Eggs and Egg Whites: Provide high-quality protein, helping to keep you full and energized.
- Greek Yogurt: Adds creaminess and a boost of protein while keeping the dish light.
Dietary Information
- This recipe is gluten-free and low in carbohydrates.
- It can be made dairy-free by using a dairy-free yogurt and cheese alternative.
Nutritional Facts (per serving, based on 8 servings)
- Calories: Approximately 150 kcal
- Protein: 12 grams
- Carbohydrates: 5 grams
- Fat: 9 grams
- Fiber: 2 grams
Storage
- Refrigeration: Store leftover egg bake in an airtight container in the refrigerator for up to 4 days.
- Freezing: The egg bake can be frozen for up to 2 months. Thaw in the refrigerator overnight and reheat before serving.
Why You’ll Love This Recipe
- Nutritious: Packed with protein and vegetables, this egg bake is a healthy start to your day.
- Flavorful: The combination of cheddar cheese, scallions, and garlic powder adds delicious flavor to every bite.
- Convenient: Perfect for meal prep, this dish can be made ahead and enjoyed throughout the week.
Conclusion
This broccoli and cauliflower egg bake is a fantastic way to enjoy a healthy, protein-packed breakfast. With its rich flavors and easy preparation, it’s a dish that’s sure to please everyone at the table. Whether you’re looking for a quick breakfast option or a nutritious meal prep idea, this egg bake is a perfect choice. Enjoy the goodness of vegetables, eggs, and cheese in this satisfying and delicious dish!
Frequently Asked Questions
- Can I add other vegetables to this egg bake?
- Yes, you can add spinach, bell peppers, or mushrooms for extra flavor and nutrition.
- How can I make this recipe dairy-free?
- Use a dairy-free yogurt and cheese alternative to make this dish dairy-free.
- Can I use whole eggs instead of egg whites?
- Yes, you can replace the egg whites with 3 additional whole eggs for a richer flavor.
- How do I store leftovers?
- Store in an airtight container in the refrigerator for up to 4 days.
- Can I freeze this egg bake?
- Yes, freeze individual portions for up to 2 months. Thaw and reheat before serving.
- What can I serve with this egg bake?
- Serve with a side salad, whole-grain toast, or fresh fruit for a complete meal.
- Can I make this recipe in a muffin tin?
- Yes, you can pour the mixture into a muffin tin for individual egg muffins. Adjust the baking time to 20-25 minutes.
- Is this egg bake suitable for a low-carb diet?
- Yes, this recipe is low in carbohydrates, making it suitable for a low-carb diet.
- Can I use frozen vegetables?
- Yes, just make sure to thaw and drain them well before adding to the egg mixture.
- How do I reheat the egg bake?
- Reheat in the microwave or oven until warmed through.