This Broccoli Cheddar Egg Bake is a simple, wholesome breakfast that combines fluffy eggs, nutritious broccoli, and melted cheddar cheese into one delicious dish. Perfect for busy mornings or meal prepping ahead, it’s packed with protein and veggies to keep you energized all day.
FULL RECIPE
Ingredients
- 8 large eggs
- 1 cup milk (whole or 2%)
- 2 cups fresh broccoli florets, chopped small
- 1 ½ cups shredded cheddar cheese
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder (optional)
- 1 tablespoon olive oil or butter (for greasing the baking dish)
Directions
- Preheat your oven to 350°F (175°C). Lightly grease a 9×9 inch baking dish with olive oil or butter.
- In a large bowl, whisk together the eggs, milk, salt, pepper, and garlic powder until fully combined.
- Stir in the chopped broccoli and shredded cheddar cheese evenly.
- Pour the egg mixture into the prepared baking dish and spread it out evenly.
- Bake for 35-40 minutes or until the eggs are set and the top is golden brown.
- Let cool for 5 minutes before slicing. Serve warm.
Nutritional Information
- Calories: 210
- Protein: 16g
- Total Fat: 14g
- Saturated Fat: 6g
- Cholesterol: 280mg
- Carbohydrates: 4g
- Dietary Fiber: 1g
- Sugars: 2g
- Sodium: 400mg
- Calcium: 250mg
- Vitamin A: 700 IU
Nutritional Benefits of Broccoli Cheddar Egg Bake
The Broccoli Cheddar Egg Bake is a nutrient-dense meal offering a balanced mix of protein, healthy fats, and essential vitamins and minerals. Eggs provide high-quality protein and important nutrients like choline and vitamin D, while broccoli contributes fiber, vitamin C, and antioxidants. Cheddar cheese adds calcium and flavor but should be consumed in moderation due to saturated fat content. This combination supports muscle health, immune function, and overall well-being.
Why Broccoli is a Superfood in Breakfast Dishes
Broccoli is packed with vitamins A, C, and K, as well as folate and fiber, making it a powerful addition to any breakfast. Its antioxidants help fight inflammation, while the fiber promotes digestive health and fullness, helping control appetite throughout the day. Including broccoli in an egg bake is a great way to start your morning with a vegetable serving, often missed in traditional breakfasts.
The Role of Cheese in Enhancing Flavor and Texture
Cheddar cheese not only brings a rich, savory flavor to the egg bake but also creates a creamy texture that makes the dish satisfying and enjoyable. The melting qualities of cheddar make it ideal for baking, allowing the cheese to blend seamlessly with eggs and vegetables. While cheese adds calories and fat, it also offers calcium and protein, enhancing the dish’s nutritional profile.
Egg Bakes as a Convenient Meal Prep Option
Egg bakes like this one are fantastic for meal prepping because they can be made ahead and stored in the refrigerator for several days. They reheat well, making them perfect for busy mornings when time is limited. Preparing a batch on the weekend can save time, reduce food waste, and ensure a nutritious breakfast is always on hand.
Variations and Customization Ideas
This recipe is highly versatile; you can swap broccoli for other vegetables like spinach, bell peppers, or mushrooms to suit your taste or seasonal availability. Different cheeses such as mozzarella or feta can also be used to change the flavor profile. Adding herbs like chives or parsley can introduce fresh, aromatic notes, while incorporating cooked meats like bacon or sausage can boost protein content.
How to Make Broccoli Cheddar Egg Bake Kid-Friendly
To make this dish appealing to children, consider finely chopping the broccoli to reduce the texture, and balancing the flavors with extra cheese for creaminess. You can also add a bit of mild seasoning or a touch of sweetness like diced tomatoes. Serving it with a side of fruit or toast can make the meal more complete and enjoyable for picky eaters.
The Science Behind Baking Eggs
Baking eggs at a moderate temperature allows them to cook evenly without becoming rubbery, as can happen with stovetop scrambling. The slow heat helps the proteins in eggs to coagulate gently, resulting in a tender and fluffy texture. Adding milk or cream enhances this effect by diluting the eggs slightly and contributing to moisture and richness.
Importance of Protein in Breakfast
Eating protein at breakfast helps stabilize blood sugar levels and keeps hunger at bay longer than carbohydrate-only meals. The eggs and cheese in this dish provide ample protein to fuel your morning activities and support muscle repair and growth. This makes the Broccoli Cheddar Egg Bake especially beneficial for active individuals or those aiming to manage weight.
Using Fresh vs. Frozen Broccoli
Both fresh and frozen broccoli can be used in this recipe with good results. Fresh broccoli offers a slightly firmer texture and brighter flavor, while frozen broccoli is convenient, often pre-chopped, and just as nutritious since it is flash-frozen at peak ripeness. If using frozen, be sure to thaw and drain it well to avoid excess moisture in the bake.
Gluten-Free and Low-Carb Friendly Breakfast
This egg bake naturally fits into gluten-free and low-carb diets, making it suitable for those with dietary restrictions or preferences. It contains no grains or added sugars, relying on whole foods like eggs, vegetables, and cheese. This can help reduce blood sugar spikes and support digestive health.
Tips for Perfecting Your Egg Bake Every Time
To achieve the best texture, avoid overbaking, which can dry out the eggs. Check for doneness by gently shaking the dish; the eggs should be set but still slightly jiggly in the center. Using a well-greased baking dish prevents sticking, and letting the bake cool for a few minutes before cutting helps it hold its shape.
Pairing Suggestions and Serving Ideas
The Broccoli Cheddar Egg Bake pairs well with fresh fruit, whole-grain toast, or a light salad for a balanced meal. Adding a dollop of salsa or a sprinkle of hot sauce can provide a flavor kick. For a heartier brunch, serve alongside breakfast potatoes or avocado slices to enhance texture and nutrition.
Conclusion
The Broccoli Cheddar Egg Bake is a delicious, nutritious, and versatile breakfast option that fits a variety of dietary needs and lifestyles. Its ease of preparation and flexibility make it a favorite for meal prepping and feeding families. Incorporating vegetables like broccoli into a savory egg dish boosts vitamins, minerals, and fiber, while the cheese adds satisfying richness. Whether you are looking for a quick weekday meal or a customizable base for your favorite flavors, this egg bake delivers both convenience and wholesome nourishment.