These Cheesy Broccoli Egg Baskets are a nutritious, protein-packed dish, combining grated broccoli, eggs, feta, and Parmesan cheese into a deliciously cheesy and crispy bite. Perfect for breakfast, brunch, or a light meal, these baked baskets are low-carb, gluten-free, and loaded with vegetables. The tangy Greek yogurt sauce complements the rich, cheesy flavors, making these baskets a perfect dish for any time of the day.
Preparation Time
These cheesy egg baskets are quick and easy to prepare, making them a great meal-prep option.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 6-8 baskets
Ingredients
A combination of fresh vegetables, eggs, and cheese makes these savory baskets both nutritious and flavorful.
- 2 eggs
- 1 broccoli head
- 1 tablespoon apple cider vinegar
- 1/2 onion, finely chopped
- 1/2 carrot, finely chopped
- Olive oil, for cooking
- 1 bell pepper, finely chopped
- Salt, to taste
- Black pepper, to taste
- 60g (2.1oz) feta cheese, crumbled
- 1 teaspoon Italian herbs
- 60g (2.1oz) Parmesan cheese, grated
- 2 tbsp Greek yogurt or sour cream
- 3 teaspoons mayonnaise
- 2 tablespoons ketchup
- Fresh parsley, chopped
- Chives, chopped
Directions
Follow these easy steps to create cheesy, flavorful, and healthy broccoli egg baskets.
1. Preheat the Oven:
- Set your oven to 180°C (350°F).
2. Boil and Chop the Eggs:
- Bring a small pot of water to a boil and carefully add the eggs.
- Boil for 10 minutes until hard-boiled.
- Drain, peel, and chop them finely. Set aside.
3. Prep the Broccoli:
- Cut the broccoli head into florets and grate them using a coarse grater.
- Place the grated broccoli in a bowl and add apple cider vinegar. Let it sit for 10 minutes to enhance flavor and reduce bitterness.
4. Cook the Vegetables:
- Heat olive oil in a pan over medium heat.
- Add the chopped onion and cook until translucent, about 2-3 minutes.
- Stir in the grated broccoli, carrot, and bell pepper, cooking for 5-7 minutes until the vegetables are tender.
- Season with salt and black pepper to taste.
5. Cook the Scrambled Eggs:
- In a small bowl, beat 2 eggs with salt and black pepper.
- Heat a little olive oil in a pan and pour in the beaten eggs.
- Cook until set, then chop finely and set aside.
6. Assemble the Baskets:
- Grease a muffin tin with olive oil.
- Sprinkle grated Parmesan cheese into each muffin cup to form a crispy base.
- Fill each muffin cup with the cooked vegetable mixture, chopped hard-boiled eggs, crumbled feta cheese, and a sprinkle of Italian herbs.
7. Bake the Baskets:
- Place the muffin tin in the preheated oven and bake for 15 minutes, or until the cheese is melted and bubbly.
8. Make the Sauce:
- While the baskets are baking, mix together Greek yogurt or sour cream, mayonnaise, ketchup, chopped parsley, and chives in a bowl.
9. Serve and Enjoy:
- Once the baskets are done, remove them from the oven and let them cool slightly before serving.
- Serve warm, drizzled with the prepared yogurt sauce.
Nutritional Facts
These broccoli egg baskets are a great source of protein, fiber, and essential vitamins.
- Calories: 180 kcal per basket
- Protein: 9g
- Carbohydrates: 8g
- Fats: 12g
- Fiber: 3g
- Sodium: 320mg
The Origins and Popularity of Savory Egg Bakes
Egg-based dishes have been a staple in Mediterranean and European cuisines for centuries. Frittatas, quiches, and omelets have long been a way to incorporate vegetables, cheese, and eggs into a hearty and nutritious meal. In Greek cuisine, dishes like Spanakopita use eggs and cheese combined with greens like spinach and broccoli for a savory and protein-packed meal. These broccoli egg baskets draw inspiration from those classic flavors, incorporating fresh vegetables, protein-rich eggs, and tangy feta cheese to create a modern, healthy dish. They are an excellent alternative to carb-heavy breakfast muffins and provide a fluffy, cheesy bite in every serving.
Why You’ll Love This Recipe
These cheesy broccoli egg baskets are both nutritious and satisfying, making them a great addition to your meal plan.
- High in Protein: Packed with eggs, feta, and Parmesan cheese for a high-protein meal.
- Perfectly Cheesy and Savory: The combination of Parmesan and feta cheese adds the perfect balance of saltiness and richness.
- Low-Carb and Gluten-Free: Great for low-carb and keto-friendly diets.
- Quick and Easy: Ready in just 30 minutes, perfect for busy mornings.
- Great for Meal Prep: Can be stored and reheated throughout the week.
Health Benefits of Broccoli Egg Baskets
These nutrient-packed baskets provide essential vitamins and minerals.
- Broccoli: Loaded with vitamin C, fiber, and antioxidants, promoting immunity and digestion.
- Eggs: A complete protein source, rich in B vitamins and healthy fats.
- Feta Cheese: Contains calcium and probiotics that support gut health.
- Olive Oil: Provides heart-healthy monounsaturated fats.
Serving Suggestions
Enjoy these savory baskets in multiple ways for a complete meal.
- As a Breakfast Dish: Serve with whole wheat toast or avocado slices.
- With a Fresh Salad: Pair with a Greek or arugula salad for a balanced meal.
- As an Appetizer: Serve at parties or gatherings as a healthy, bite-sized snack.
- With Roasted Vegetables: Enjoy alongside roasted cherry tomatoes, bell peppers, or zucchini.
Tips for the Best Broccoli Egg Baskets
Follow these expert tips for fluffy, cheesy, and delicious baskets.
- Drain Excess Moisture from Broccoli: Helps prevent the baskets from becoming soggy.
- Use Freshly Grated Cheese: It melts better and gives a richer flavor.
- Do Not Overbake: Keep an eye on the oven to prevent drying out.
- Make-Ahead Friendly: Store leftovers in the fridge for up to 4 days and reheat before serving.
Variations to Try
Switch up your egg baskets with these delicious variations.
- Spicy Broccoli Egg Baskets: Add chopped jalapeños or red pepper flakes for a kick.
- Mushroom and Cheese Baskets: Mix in sautéed mushrooms for an earthy flavor.
- Dairy-Free Version: Replace cheese with nutritional yeast for a dairy-free alternative.
- Meaty Egg Baskets: Add cooked turkey bacon or sausage crumbles for extra protein.
Conclusion: A Nutritious and Delicious Meal
These Cheesy Broccoli Egg Baskets are a perfect combination of protein, veggies, and cheese, making them a nutritious and flavorful meal for any time of day. With a soft and cheesy interior and a golden, slightly crispy top, they’re sure to become a family favorite. Whether you’re meal-prepping, serving a healthy breakfast, or making a light snack, this recipe is quick, easy, and absolutely delicious. Try them today and enjoy a guilt-free, cheesy delight!
Frequently Asked Questions (FAQ)
1. Can I make these baskets ahead of time?
Yes! Store them in the fridge for up to 4 days or freeze for up to 2 months.
2. How do I reheat these?
Reheat in the oven at 180°C (350°F) for 5 minutes or microwave for 30 seconds.
Enjoy these Cheesy Broccoli Egg Baskets, a delicious way to start your day! 🥦🧀✨