Cheesy Cauliflower and Broccoli Egg Bake

This Cheesy Cauliflower and Broccoli Egg Bake is a wholesome and hearty dish that’s perfect for breakfast, lunch, or dinner. Packed with nutritious vegetables, rich cheddar cheese, and protein from eggs, this bake is a flavorful way to enjoy a satisfying meal. With a creamy texture from the eggs and a crispy golden crust from the cheese, this dish can be enjoyed on its own or with a side of salad. The addition of green onions and Italian herbs adds a touch of freshness and depth, making this a crowd-pleasing recipe that’s simple to prepare.

Full Recipe:

Ingredients:

  • Cauliflower – 1 head, chopped into florets
  • Broccoli – 1 head, chopped into florets
  • Hot water – Enough to blanch the vegetables
  • Eggs – 6 large
  • Salt – To taste
  • Black pepper – To taste
  • Green onions – A handful, chopped
  • Cheddar cheese – 1 cup, shredded
  • Mayonnaise – 2 teaspoons
  • Tomato paste – 1 teaspoon
  • Italian herbs – 1 teaspoon (a mixture of basil, oregano, thyme)

Step-by-Step Instructions:

Step 1: Blanch the Cauliflower and Broccoli

  1. Prepare the Vegetables: Begin by chopping the cauliflower and broccoli into bite-sized florets. Make sure the pieces are evenly sized for uniform cooking.
  2. Blanch the Vegetables: Place the cauliflower and broccoli florets in a large bowl. Pour enough hot water over the vegetables to fully submerge them and let them sit for about 10 minutes. This process softens the vegetables slightly and ensures they cook evenly in the egg bake.
  3. Drain and Set Aside: After 10 minutes, drain the vegetables well and set them aside. Pat them dry with a clean kitchen towel or paper towel to remove excess moisture.

Step 2: Prepare the Egg Mixture

  1. Crack the Eggs: In a large mixing bowl, crack 6 eggs and whisk them well until fully combined.
  2. Season the Eggs: Add a pinch of salt, black pepper to taste, and 1 teaspoon of Italian herbs to the egg mixture. Whisk again to distribute the seasonings evenly.
  3. Add Green Onions: Finely chop a handful of green onions and stir them into the egg mixture. The green onions add a mild, fresh flavor that pairs well with the eggs and vegetables.

Step 3: Assemble the Egg Bake

  1. Add Vegetables to the Baking Dish: Grease a baking dish (about 9×9 inches) with a little butter or oil to prevent sticking. Spread the blanched cauliflower and broccoli evenly across the bottom of the dish.
  2. Add Cheese: Sprinkle 1 cup of shredded cheddar cheese evenly over the cauliflower and broccoli. The cheddar cheese will melt into the vegetables and create a rich, cheesy layer.
  3. Pour the Egg Mixture: Pour the egg mixture over the vegetables and cheese, ensuring it spreads evenly throughout the dish. Use a spatula to gently press the vegetables into the egg mixture if necessary.

Step 4: Bake the Dish

  1. Preheat the Oven: Preheat your oven to 180°C (350°F).
  2. Bake the Egg Casserole: Place the baking dish in the oven and bake for 40-45 minutes, or until the eggs are fully set and the top is golden brown. To check for doneness, insert a knife or toothpick into the center of the bake—it should come out clean when fully cooked.

Step 5: Make the Topping

  1. Mix the Mayonnaise and Tomato Paste: In a small bowl, combine 2 teaspoons of mayonnaise and 1 teaspoon of tomato paste. Stir until smooth.
  2. Spread the Topping: Once the egg bake is done and slightly cooled, spread the mayonnaise and tomato paste mixture over the top for extra creaminess and a hint of tang. You can also sprinkle some extra Italian herbs over the topping for a bit more flavor.

Step 6: Serve and Enjoy

  1. Slice and Serve: Once the bake has slightly cooled, slice it into squares or wedges and serve warm. This egg bake pairs well with a fresh side salad, crusty bread, or even a dollop of sour cream on the side.

Cooking Tips:

  • Blanching Vegetables: Blanching the cauliflower and broccoli in hot water for a few minutes helps to soften them before baking, ensuring they don’t stay too firm in the final dish. Make sure to drain them well to avoid excess moisture in the bake.
  • Cheese Variations: While cheddar cheese works wonderfully in this recipe, you can also experiment with other cheeses like mozzarella, Gruyère, or even feta for different flavor profiles.
  • Vegetable Options: Feel free to add other vegetables such as bell peppers, spinach, or mushrooms to the bake. Just be sure to blanch or sauté them beforehand to avoid excess moisture.
  • Topping Options: The mayonnaise and tomato paste mixture adds a creamy, tangy finish, but you can also try drizzling some hot sauce, sour cream, or pesto on top for extra flavor.

Storage:

  • Refrigeration: Store any leftover slices of the egg bake in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven before serving.
  • Freezing: You can freeze portions of the egg bake by wrapping them tightly in plastic wrap and placing them in a freezer-safe container. They can be frozen for up to 2 months. Thaw in the refrigerator overnight before reheating.

Nutritional Facts (Per Serving, Based on 6 Servings):

  • Calories: 240-260 kcal
  • Protein: 14-16g
  • Fat: 18-20g
  • Carbohydrates: 6-8g
  • Fiber: 2-3g
  • Sugar: 2-3g
  • Sodium: 400-500mg

This egg bake is a well-balanced dish with plenty of protein from the eggs and cheese, along with fiber and vitamins from the cauliflower and broccoli. It’s relatively low in carbs, making it a good option for those following a low-carb or keto diet.

Frequently Asked Questions (FAQs):

1. Can I make this recipe dairy-free? Yes! To make this recipe dairy-free, you can replace the cheddar cheese with a plant-based cheese alternative or simply omit the cheese altogether. You can also substitute the cream with a non-dairy option like coconut cream or almond milk.

2. How can I make this dish vegetarian or vegan? This dish is already vegetarian-friendly, but to make it vegan, you would need to replace the eggs with a vegan egg substitute and the cheese with a plant-based alternative. You can also add tofu or tempeh for extra protein.

3. Can I prepare this dish in advance? Absolutely! You can prepare the egg mixture and vegetables the night before, then simply assemble and bake the dish when you’re ready to cook. This makes it a great option for meal prep or busy mornings.

4. How do I prevent the bake from being watery? Make sure to drain the blanched vegetables well before adding them to the baking dish. You can also pat them dry with a towel to remove any excess moisture, which will help prevent a watery texture in the final bake.

5. What can I serve with this egg bake? This egg bake pairs well with a light green salad, roasted vegetables, or even some crusty bread on the side. It also works well as a standalone dish for a quick and healthy meal.

Conclusion:

This Cheesy Cauliflower and Broccoli Egg Bake is a simple yet flavorful dish that’s perfect for any meal of the day. With its rich, cheesy texture and nutritious blend of vegetables, it’s a delicious way to enjoy eggs in a more substantial form. The dish is incredibly versatile—whether you’re adding more vegetables, trying different cheeses, or even experimenting with herbs and spices, it’s easy to make this recipe your own. Enjoy it fresh out of the oven for a warm, comforting meal, or prepare it in advance for an easy go-to meal during the week!