Broccoli and Cheese Egg Bake

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Broccoli and Cheese Egg Bake 

Recipe Description

This bake strikes a perfect balance between the earthy, slight crunch of fresh broccoli and the sharp, gooey richness of melted cheddar. By whisking the eggs with a bit of milk or cream, you get a custard-like texture that holds up well for meal prep throughout the week.

The Details

  • Prep time: 15 minutes

  • Cook time: 35–40 minutes

  • Servings: 6 portions

  • Calories: ~210 kcal per serving

Ingredients

  • 6 large eggs

  • 1/2 cup whole milk (or heavy cream for extra richness)

  • 2 cups fresh broccoli florets, chopped small

  • 1.5 cups sharp cheddar cheese, shredded (split use)

  • 1/2 small yellow onion, finely diced

  • 1 clove garlic, minced

  • 1/2 tsp salt

  • 1/4 tsp black pepper

  • 1/4 tsp red pepper flakes (optional, for a tiny kick)

Step-by-Step Instructions

  1. Prep the Oven: Preheat your oven to 375°F (190°C) and grease a 9×9 inch baking dish with butter or non-stick spray.

  2. Sauté the Veggies: In a pan over medium heat, sauté the onions and broccoli for 4–5 minutes until the broccoli is bright green and slightly softened. Add the garlic for the last 30 seconds.

  3. Whisk the Base: In a large bowl, whisk together the eggs, milk, salt, pepper, and red pepper flakes until well combined and slightly frothy.

  4. Layer: Spread the sautéed broccoli mixture into the bottom of the prepared baking dish. Sprinkle 1 cup of the cheddar cheese over the top.

  5. Pour: Pour the egg mixture over the broccoli and cheese. Gently shake the dish to ensure the eggs settle into all the crevices. Top with the remaining 1/2 cup of cheese.

  6. Bake: Place in the oven for 35–40 minutes, or until the center is set (it shouldn’t jiggle) and the top is golden brown.

  7. Rest: Let it sit for 5 minutes before slicing. This helps the structure firm up.

Nutritional Info (Per Serving)

Nutrient Amount
Protein 14g
Fat 15g
Carbs 5g
Fiber 1g

Pro Tips & Notes

  • Dry Your Broccoli: If you steam the broccoli instead of sautéing it, make sure to pat it very dry. Excess water is the enemy of a firm egg bake.

  • The Cheese Factor: Use a block of cheese and grate it yourself. Pre-shredded cheese is coated in potato starch to prevent clumping, which can make your egg bake feel a bit gritty.

  • Add-ins: Feel free to toss in some cooked bacon bits or crumbled sausage if you want a meatier version.

Health Benefits

  • High Protein: Keeps you full until lunch and helps with muscle repair.

  • Low Carb/Keto Friendly: Since there is no flour or crust, it’s a great option for low-carb lifestyles.

  • Vitamin Rich: Broccoli is a powerhouse of Vitamin C and K, while eggs provide essential choline for brain health.

Q&A

Q: Can I use frozen broccoli?A: Yes! Just thaw it completely and squeeze out all the moisture with a paper towel before adding it to the dish.

Q: How long does this stay fresh?A: It’s great for meal prep! Store slices in an airtight container in the fridge for up to 4 days. Reheat in the microwave for about 45–60 seconds.

Q: Can I freeze this?A: You can, though the texture of the eggs may become slightly more porous/spongy upon thawing. It’s best enjoyed fresh or refrigerated.

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