Broccoli and Cauliflower Cottage Cheese Bake

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🥦 Broccoli and Cauliflower Cottage Cheese Bake

📝 Description

This Broccoli and Cauliflower Cottage Cheese Bake is a wholesome, protein-rich, and comforting dish perfect for lunch or dinner. Creamy cottage cheese binds tender broccoli and cauliflower into a lightly baked casserole that’s satisfying yet light. It’s ideal for meal prep, vegetarian diets, or anyone looking for a low-carb, nutrient-dense meal without sacrificing flavor.

⏱️ Prep & Cook Time

  • Prep Time: 15 minutes

  • Cook Time: 30–35 minutes

  • Total Time: ~50 minutes

🍽️ Servings

4 servings

🧾 Ingredients

  • 2 cups broccoli florets (steamed or blanched)

  • 2 cups cauliflower florets (steamed or blanched)

  • 1½ cups cottage cheese (full-fat or low-fat)

  • 2 large eggs

  • ½ cup shredded mozzarella or cheddar cheese

  • ¼ cup grated Parmesan cheese

  • 1 small onion, finely chopped

  • 2 cloves garlic, minced

  • ½ tsp salt (or to taste)

  • ½ tsp black pepper

  • ½ tsp paprika or chili flakes (optional)

  • ½ tsp dried oregano or Italian seasoning

  • 1 tbsp olive oil

  • Fresh parsley or chives for garnish (optional)

👩‍🍳 Instructions

  1. Preheat oven to 375°F (190°C). Lightly grease a baking dish.

  2. Prepare vegetables: Steam or blanch broccoli and cauliflower until just tender. Drain well.

  3. Sauté aromatics: Heat olive oil in a pan, sauté onion until soft, then add garlic and cook for 30 seconds.

  4. Mix base: In a bowl, whisk eggs, cottage cheese, salt, pepper, paprika, and herbs.

  5. Combine: Fold in broccoli, cauliflower, sautéed onion mixture, and half of the shredded cheese.

  6. Assemble: Transfer mixture to the baking dish. Sprinkle remaining shredded cheese and Parmesan on top.

  7. Bake: Bake uncovered for 30–35 minutes until golden and set.

  8. Rest & serve: Let rest 5 minutes before serving. Garnish if desired.

🌟 Tips & Variations

  • Extra protein: Add cooked lentils or chickpeas.

  • Low-carb option: Skip mozzarella and use only Parmesan.

  • Creamier texture: Blend cottage cheese before mixing.

  • Vegan version: Use plant-based cottage cheese and egg substitute.

  • Spice it up: Add jalapeños or cayenne pepper.

🥗 Nutritional Information (Per Serving – Approx.)

  • Calories: 240 kcal

  • Protein: 20 g

  • Carbohydrates: 12 g

  • Fiber: 4 g

  • Fat: 12 g

  • Calcium: ~25% DV

(Values may vary depending on ingredients used)

💚 Health Benefits

  • High Protein: Supports muscle repair and satiety.

  • Gut-Friendly: Rich in fiber from broccoli and cauliflower.

  • Bone Health: Excellent source of calcium and phosphorus.

  • Low Carb: Suitable for low-carb and diabetic-friendly diets.

  • Antioxidant-Rich: Cruciferous vegetables help reduce inflammation.

❓ Q & A

Q: Can I make this ahead of time?
A: Yes! Assemble it up to 24 hours ahead and bake when ready.

Q: Can I freeze this bake?
A: Yes, freeze after baking and cooling. Reheat in oven for best texture.

Q: What can I serve with this dish?
A: Pair with a fresh green salad, quinoa, or whole-grain toast.

Q: Is cottage cheese healthy?
A: Absolutely—it’s high in protein, calcium, and low in fat when using low-fat versions.

Q: Can I use frozen vegetables?
A: Yes, just thaw and drain excess water thoroughly.

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