This Vegetable-Packed Broccoli and Cauliflower Egg Bake is a wholesome and satisfying dish that brings together a medley of vibrant vegetables, herbs, and cheese in a light yet hearty bake. It’s ideal for a nutritious breakfast, a fulfilling brunch, or even a comforting dinner. With a luscious egg mixture binding everything together and a cheesy golden top, this bake is a crowd-pleaser you’ll turn to again and again.

Cooking Time

• Prep time: 20 minutes
• Cook time: 40 minutes
• Total time: 1 hour

Ingredients

• 1 broccoli (about 300g, cut into florets)
• 400g cauliflower (cut into florets)
• 1 tablespoon salt (for boiling)
• 4 tablespoons milk (for boiling)
• 1 onion (about 1 cup, diced)
• Olive oil (for frying)
• 1 carrot (grated, about 1 cup)
• 1 garlic clove (minced)
• 2 peppers of different colors (diced, about 1 cup each)
• 1 sprig cherry tomatoes (about 1 cup)
• 4 eggs
• 1 teaspoon salt
• 5 tablespoons sunflower oil
• 1 cup (130g) flour
• 2.5 cups (500ml) milk
• Fresh parsley and dill, chopped (about 2 tablespoons each)
• 150g (1.5 cups) cheese, grated

Step-by-Step Cooking Directions

1. Prepare the Vegetables:
   Bring a large pot of salted water and 4 tablespoons of milk to a boil. Add the broccoli and cauliflower florets. Boil for 5-7 minutes until just tender, then drain and set aside.
2. Sauté the Aromatics:
   Heat olive oil in a large frying pan over medium heat. Add the diced onion and cook until translucent. Add the grated carrot, minced garlic, and diced peppers. Cook for another 5-7 minutes until the vegetables are softened.
3. Combine the Vegetables:
   In a large mixing bowl, combine the boiled broccoli and cauliflower with the sautéed vegetables and cherry tomatoes. Mix well.
4. Prepare the Egg Mixture:
   In a separate bowl, whisk together the eggs, 1 teaspoon salt, sunflower oil, flour, and milk until smooth. Stir in the chopped parsley and dill.
5. Assemble the Bake:
   Preheat the oven to 180°C (350°F). Grease a large baking dish. Spread the vegetable mixture evenly in the dish. Pour the egg mixture over the top, ensuring it covers all the vegetables. Sprinkle grated cheese evenly on top.
6. Bake:
   Bake in the preheated oven for 30-40 minutes, or until the top is golden brown and the center is set. Test doneness by inserting a knife in the center; it should come out clean.
7. Serve:
   Let the dish cool slightly before slicing. Garnish with additional parsley or dill if desired.

Nutritional Information (Approx. per serving)

• Calories: 280
• Protein: 13g
• Carbohydrates: 18g
• Fat: 18g
• Fiber: 4g
• Calcium: 200mg
• Vitamin C: 70mg

The Origins and Popularity of the Recipe

Vegetable bakes are a staple in many cultures, known for their versatility and ability to showcase seasonal produce. This dish draws inspiration from Mediterranean and Eastern European casseroles, which often combine fresh vegetables with eggs and cheese. Its rise in popularity can be attributed to its nutrient density and adaptability.

Reasons Why You’ll Love the Recipe

• Packed with colorful, fresh vegetables
• Balanced with protein, fiber, and healthy fats
• Easy to customize with what you have on hand
• Great for meal prep and reheating
• Kid-friendly and adult-approved

Health Benefits

This bake is a nutritional powerhouse:

• Broccoli and cauliflower provide antioxidants, fiber, and vitamins C and K.
• Eggs supply complete protein and essential B vitamins.
• Herbs like parsley and dill offer anti-inflammatory benefits.
• Olive and sunflower oil add heart-healthy fats.

Serving Suggestions

• Serve warm with a side of crusty bread.
• Pair with a green salad for a light lunch.
• Great alongside grilled chicken or fish for dinner.
• Pack into lunchboxes or picnics.

Common Mistakes to Avoid

• Overcooking the vegetables during boiling. Keep them just tender.
• Not draining the vegetables properly, which can water down the bake.
• Skipping the flour or not mixing the egg batter thoroughly.
• Using too much cheese, which may make the dish greasy.

Pairing Recommendations

• A crisp white wine like Sauvignon Blanc or Pinot Grigio.
• Light herbal teas or sparkling water with lemon.
• Greek yogurt dip with herbs and lemon.

Cooking Tips

• Use freshly grated cheese for better melting and texture.
• Add chopped spinach or kale for extra greens.
• A dash of nutmeg enhances the creamy egg mixture.
• Let the bake rest 5-10 minutes after cooking for cleaner slices.

Similar Recipes to Try

• Zucchini and Corn Egg Bake
• Spinach and Feta Casserole
• Potato and Mushroom Breakfast Squares
• Tomato and Basil Crustless Quiche

Variations to Try

• Swap out cauliflower for sweet potato or parsnip.
• Add chopped cooked bacon or diced ham.
• Try different cheeses like feta, cheddar, or gouda.
• Use almond or oat milk for a dairy-free option.

Ingredient Spotlight: Broccoli

Broccoli is a cruciferous vegetable celebrated for its health benefits. Rich in vitamin C, vitamin K, and folate, it’s also high in fiber and known to support heart and bone health. Its slightly bitter yet earthy flavor pairs beautifully with cheese and eggs.

Conclusion Paragraph

This Vegetable-Packed Broccoli and Cauliflower Egg Bake is not just a delicious comfort food—it’s a vibrant, nutritious dish that suits any time of day. Easy to prepare, endlessly customizable, and packed with wholesome ingredients, it’s the kind of recipe that becomes a household favorite. Enjoy it hot out of the oven or as leftovers throughout the week.

10 Comprehensive Frequently Asked Questions

1. Can I make this recipe ahead of time?
   Yes! You can bake it and store in the fridge for up to 3 days or freeze slices for a month.
2. Can I substitute eggs in this recipe?
   For a vegan version, use a flax egg or a chickpea flour-based batter.
3. What cheese works best?
   Mozzarella for melt, cheddar for sharpness, or feta for tang. Mix for best results.
4. Can I add meat?
   Absolutely—bacon, diced chicken, or sausage work well.
5. Can I skip the flour?
   You can use almond flour or oat flour instead, but the structure might change slightly.
6. How do I know when it’s done?
   The top will be golden and a knife inserted in the center should come out clean.
7. What if I don’t have cherry tomatoes?
   Use sliced regular tomatoes or even sun-dried tomatoes.
8. Can I use frozen vegetables?
   Yes, just thaw and drain them thoroughly before using.
9. Is this dish gluten-free?
   Not with regular flour, but swap in a gluten-free blend to make it safe.
10. What’s the best way to reheat leftovers?
    Warm slices in the oven at 160°C (325°F) for 10-15 minutes or microwave for 1-2 minutes.