Cheesy Broccoli & Cauliflower Casserole
📋 Ingredients:
-
1 head broccoli, cut into florets
-
1 head cauliflower, cut into florets
-
2 cups shredded cheese (mozzarella or cheddar)
-
1/2 cup grated Parmesan cheese
-
1 cup cherry tomatoes (halved or whole)
-
3 eggs
-
1 cup milk or cream
-
1 tsp garlic powder
-
1 tsp onion powder
-
Salt & pepper to taste
-
1 tbsp olive oil (optional)
🧑🍳 Instructions:
-
Preheat oven to 375°F (190°C).
-
Prepare veggies: Wash and cut broccoli and cauliflower into small florets.
-
Steam or blanch them for 4–5 minutes to slightly soften.
-
Mix eggs, milk/cream, garlic powder, onion powder, salt, and pepper in a bowl.
-
Grease a baking dish with olive oil. Add the veggies evenly.
-
Pour the egg mixture over the veggies.
-
Top with shredded cheese and cherry tomatoes.
-
Sprinkle Parmesan on top.
-
Bake uncovered for 25–30 minutes or until golden and bubbly.
Servings:
-
Makes about 6 servings.
Notes & Tips:
-
Add cooked bacon, ham, or chicken for extra protein.
-
Mix in some herbs like thyme or parsley for added flavor.
-
For a lower-carb version, use heavy cream instead of milk.
-
Can be made ahead and refrigerated overnight before baking.
Nutritional Info (per serving – approx.):
-
Calories: ~250–300 kcal
-
Protein: 12–15g
-
Carbs: 8–10g
-
Fat: 20g
-
Fiber: 3–4g
Health Benefits:
-
Broccoli & cauliflower are high in fiber, vitamin C, and antioxidants.
-
Low-carb and keto-friendly option.
-
Great way to increase vegetable intake without sacrificing flavor.
Q/A:
Q: Can I freeze this casserole?
A: Yes! Assemble, cover, and freeze unbaked. Bake from frozen at 350°F for 45–50 mins.
Q: What cheese works best?
A: Cheddar, mozzarella, or a mix of both. Parmesan adds a nice crispy top.
Q: Can I make it dairy-free?
A: Yes, use plant-based milk and vegan cheese alternatives.
Q: Is this kid-friendly?
A: Absolutely — the cheesy top usually wins kids over, even with veggies inside.