Incorporating more vegetables into your meals doesn't have to be a tedious task. Although I occasionally I eat meat, I'm a big fan of cooking with colorful veggies and every Friday morning when I go to my local street food market here in Athens, I look forward to seeing what veggies or fruit will entice my fancy and inspire me to come up with another healthy recipe for me to enjoy. Actually, I call this my weekly foodie adventure that I always hope will make me come up with a recipe that is quick to make, packed with flavor, and perfect for any time of the day.
Although I returned home with all sorts of goodies that will last me for a week or two, I didn't need much time to come up with a Broccoli, Carrot and Cheese Egg Bake that tingled my taste buds and pleased the eye with its vibrant vegetable colors and delightful cheesy texture—all made without using any milk.
It turned out to be the perfect luncheon dish on a sunny spring day in Athens. This egg bake is simple, requiring little preparation time and minimal cleanup, making it ideal for those with busy schedules. Whether you need a quick nutritious breakfast on a weekday or a wholesome weekend brunch or family meal, this dish can easily fit into your routine. For a more substantial light dinner, I recommend serving this dish with a baked potato/or/sweet potato serve with Tzatziki, a healthy Greek yogurt/cucumber salad/dip that can also be made with lactose-free yogurt.
The Benefits of Going Dairy-Free
With an increasing number of people opting for dairy-free diets, whether due to lactose intolerance, dietary preferences, or health conditions, this egg bake caters to those needs without compromising on taste. The creamy richness comes from the goat cheese, while the broccoli and carrots add a wealth of nutrients.
Why should you consider this? According to a study by the Academy of Nutrition and Dietetics, about 65% of the adult population experiences some form of lactose intolerance . . . including myself! Therefore, meals like this one provide a delicious alternative for those who want to avoid dairy.
Eggs are an excellent source of protein, containing about 6 grams per egg. Pairing them with the vitamins and minerals found in broccoli and carrots—like Vitamin C and beta-carotene—creates a balanced meal that keeps you energized and satisfied throughout the day.
Ingredients for this Recipe - that will give you 2 - 4 servings!
1 cup of broccoli florets, finely sliced
1 cup of carrots, grated
160 g low fat ham or turkey, finely diced (optional}
4 scallions, finely sliced
Finely chopped fresh parsley, to taste
4 large eggs
1/2 cup shredded low fat Goat Feta cheese, grated or crumbled
1/2 cup of grated cheese (such as gruyere or cheddar or Parmesan for lactose intolerant person) or any other you may like.
Salt and pepper to taste
1 teaspoon of garlic powder (optional) or if you like it spicy with a touch of chili pepper flakes.
Preparation Method
Preheat the Oven
Set your oven to 350°F (175°C) to ensure your dish cooks evenly.
Prep the Veggies
In a large bowl, mix together the sliced broccoli florets, grated carrots, sliced scallions, diced ham or turkey (if using) and parsley. These colorful veggies and ham or turkey not only add nutrition but also enhance the dish's texture.
3. Whisk the Eggs
In another bowl, crack the eggs and whisk them with the garlic powder (if using) or chili pepper flakes (optional), salt and pepper until smooth. This seasoning mix is key to elevating the flavor of the dish.
4. Combine Ingredients
Pour the egg mixture over the veggies and blend carefully with a fork, ensuring everything is evenly coated. Then, incorporate the grated or crumbled Feta goat cheese for an extra burst of flavor.
5. Bake It Up
Line a baking dish with parchment or baking paper that has been moistened with cold water and wrung out. Pour the vegetable, cheese, and egg mixture into the
dish and distribute it evenly. Sprinkle with grated low-fat yellow cheese or Parmesan and then, place it in the oven. Bake for approximately 30 minutes, or until the top is lightly golden and the eggs are firm.
6. Serve and Enjoy
Remove the egg bake from the oven and allow it to cool for a few minutes. Cut it into squares or wedges, sprinkle fresh herbs if you like, and serve it warm!
Steps . . . one, two, three . . . . and four! Enjoy~
Tips!
Customize Your Veggies and Cheeses
Feel free to substitute the vegetables with whatever you have on hand. Bell peppers, spinach, or even zucchini can be great options. Additionally, you can use any cheeses you prefer, but to keep the dish as healthy as possible, I usually choose goat cheese (which many lactose-intolerant individuals can tolerate) or low-fat cottage cheese for the vegetable mixture, and then stronger-flavored yellow cheeses for the topping.
Make It Your Own
Experiment with different spices or herbs. For instance, adding smoked paprika can create a delightful depth of flavor.
Storage
This dish keeps well in the refrigerator for up to four days. It can be eaten cold or at room temperature or if you prefer, reheated quickly for an easy meal or snack.
Sometimes when I reheat a piece, I drizzle some extra grated Feta goat cheese on top and then heat it up quickly in the microwave.
Time to Get Cooking!
Next time you’re planning a family meal or a nutritious option for your weekly meal prep, consider trying this dish. You'll be surprised at how simple and delicious it can be to embrace the power of vegetables.
Happy cooking, and here’s to enjoying healthier, delicious meals!