Craving a hearty and delicious way to kickstart your day? Look no further than this Healthy Broccoli and Cheese Breakfast Casserole! This protein-packed casserole is bursting with fresh broccoli florets, creamy cheese, and fluffy eggs, offering a satisfying and balanced breakfast that will keep you energized for hours. It’s the perfect solution for busy mornings, as it’s quick to prepare and can even be made ahead of time.
Ingredients:
- For the Broccoli:
- 5 cups fresh broccoli florets
- Water for steaming
- For the Egg Mixture:
- 12 eggs
- 12 egg whites (or 1 ½ cups liquid egg whites)
- ¼ cup 2% milk
- Salt and pepper to taste
- For the Cheese:
- ¾ cup grated part-skim mozzarella cheese
- ¾ cup grated low-fat sharp cheddar cheese
- Optional Add-Ins:
- 1 teaspoon garlic powder
- 1 tablespoon curry powder
- Chopped bell peppers
- Sliced mushrooms
- Diced onions
Instructions:
-
Preheat the Oven: Turn on your oven and preheat it to 350°F (175°C). Lightly grease a 9×13 inch baking dish for easy serving later.
-
Prepare the Broccoli:
- Wash and cut the broccoli florets into bite-sized pieces.
- In a pot of boiling water, steam or blanch the broccoli florets for 2-3 minutes until tender-crisp. This ensures they cook through without becoming mushy in the casserole.
- Drain the broccoli well and set aside.
-
Whisk the Eggs: In a large bowl, whisk together the eggs, egg whites (or liquid egg whites), and milk. Season the mixture with salt and pepper according to your taste preference.
-
Combine the Flavors (Optional): If using, add the garlic powder and curry powder to the egg mixture and whisk to combine. These spices add a nice depth of flavor to the casserole.
-
Assemble the Casserole:
- Spread the steamed and drained broccoli florets evenly in the prepared baking dish.
- Sprinkle the combined grated cheeses (mozzarella and cheddar) over the broccoli layer.
- Pour the seasoned egg mixture over the broccoli and cheese, ensuring everything is evenly distributed.
-
Bake the Casserole: Place the baking dish in the preheated oven and bake for 30-35 minutes. The casserole is done when the eggs are set and the center is firm. The top should also be lightly golden brown.
-
Serve and Enjoy! Let the casserole cool slightly before serving. You can enjoy it warm or at room temperature.
More Information:
- Prep Time: 10 minutes
- Cooking Time: 30-35 minutes
- Servings: 6-8 people
- Dietary Variations:
- Vegetarian: Simply omit the cheese or use a vegetarian cheese alternative.
- Lower-Carb: Reduce the amount of broccoli by half and add chopped spinach or kale for a veggie boost while keeping the carb count lower.
Tips:
- For a richer flavor profile: Saute the broccoli florets in a pan with a tablespoon of butter or olive oil before adding them to the casserole dish. Season with a pinch of salt and pepper for extra taste.
- Overnight Option: To save time in the mornings, prepare the casserole the night before. Assemble everything in the baking dish, cover it with plastic wrap, and refrigerate overnight. In the morning, take it out of the fridge, let it sit at room temperature for 10 minutes, and then bake according to the instructions.
- Freezing Option: This casserole freezes well! Let the casserole cool completely, then cut it into squares and wrap them individually in plastic wrap or foil. Freeze for up to 3 months. Reheat in the microwave or oven until warmed through.
Conclusion:
This Healthy Broccoli and Cheese Breakfast Casserole is a delicious and nutritious way to fuel your mornings. It’s packed with protein, essential vitamins, and the creamy goodness of cheese, making it a breakfast you won’t want to miss. So ditch the sugary cereals and greasy breakfast options, and whip up this satisfying casserole for a healthy start to your day!