I’m gonna tell you how to make an easy, healthy breakfast casserole! Seriously, this is a broccoli and cheese egg bake that’s made with whole eggs, egg whites, seasoned broccoli, and plenty of shredded cheese.
Not only is this a delicious and nutritious recipe that’s packed with protein, fiber, and veggies, but it is also very flexible and perfect for meal prep.
Table of Contents
Why You’ll Love This
- It’s a Meal Prep Dream: This casserole keeps happily in the fridge for up to five days, meaning breakfast is sorted for the whole week.
- Volume & Protein: By using a mix of whole eggs and liquid egg whites, we get a huge, fluffy casserole that is high in protein but a little lower in fat.
- Flavor Packed: We aren’t just throwing raw veggies in; we are steaming and seasoning the broccoli first to build layers of flavor.
- Zero Waste: I’ll tell you how to use the florets, but save those stems for a bonus soup!
If you love this veggie-packed meal prep, also try my Veggie Egg Muffin Cups for grab-and-go breakfasts. Veggie Egg Muffin Cups
What You’ll Need
Special Equipment
- 9×13-inch baking dish (or 10×14-inch ceramic)
- Large pot with steamer basket
- Large mixing bowl
- Whisk
The Veggies
- Broccoli: 5 cups fresh florets, cut into bite-sized pieces (approx. 2 medium heads)
- Curry Powder: 1 tablespoon
- Garlic Powder: 1 teaspoon
- Seasoning: ¾ tsp salt + ½ tsp black pepper (divided)
The Egg Base
- Whole Eggs: 12 large
- Egg Whites: 1½ cups liquid egg whites (approx. equivalent to 12 whites)
- Milk: ¼ cup (2%, whole, or almond milk)
The Assembly
- Cooking Spray: Or a little butter/coconut oil for greasing
- Cheese: 1½ cups shredded cheese (sharp cheddar + mozzarella recommended)
Let’s Get Cooking!
1. Prep Your Pan
Start by preheating the oven to 375°F (190°C). For the cookware, you can use a 9×13-inch glass baking dish (or 10×14-inch ceramic).
Give it a light coating of cooking spray just to make sure nothing sticks. Alternatively, you could rub a little bit of butter or coconut oil on the surface.
2. Cut the Broccoli
You need five cups of broccoli florets. If you bought broccoli crowns, just trim off the edge, turn it upside down, and cut into florets.
Cut each floret into halves or quarters for the perfect bite size.
Pro Tip: Don’t Toss Those Stems! Save them for broccoli stem soup—zero waste!
If you love loading up on veggies like this, also try my Veggie-Loaded Rice Bowls with simple homemade sauce. Veggie-Loaded Rice Bowls
3. Steam and Season (This is Key!)
Place a pot on the stove with a few inches of water. Bring to a rolling boil, add steamer basket with broccoli, cover, and steam for 2 minutes until bright green and al dente (crisp-tender).
Transfer to a bowl. Sprinkle with 1 tbsp curry powder, 1 tsp garlic powder, ¼ tsp salt, ¼ tsp pepper. Toss gently with hands.
4. The Egg Mixture
In a big bowl, whisk 12 whole eggs, 1½ cups egg whites, ¼ cup milk, ½ tsp salt, ¼ tsp pepper until well combined.
5. Layer and Pour
Spread seasoned broccoli in prepared dish. Sprinkle 1½ cups shredded cheese over top.
Pour egg mixture evenly over everything.
6. Bake
Bake 30–35 minutes until eggs are set, top is golden, and center springs back when pressed (internal temp 160°F/71°C).
7. Serve
Cool 10 minutes, then cut into 6–8 pieces. Perfect hot or for meal prep!
If you like this recipe, also try these crowd-pleasers: Crispy Garlic and Herb Roasted Holiday Potatoes.
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FAQs
Can I use frozen broccoli instead of fresh?
Yes! Thaw completely and squeeze out excess water with paper towels before seasoning to avoid sogginess.
I don’t like curry powder. What can I use instead?
Swap for smoked paprika, Italian seasoning, or extra garlic powder.
Can I make this without the egg whites?
Yes—replace with 6 more whole eggs (18 total) for richer texture.
How do I reheat for meal prep?
Microwave 45–60 seconds per slice, or toaster oven for crispy edges.
High-Protein Broccoli and Cheese Egg Bake (Meal Prep Friendly)
Course: Breakfast / BrunchCuisine: AmericanDifficulty: Easy8
slices15
minutes35
minutes210
kcal10
minutes1
hourEasy breakfast casserole with curry-spiced broccoli, plenty of cheese, and fluffy whole eggs + egg whites. High in protein, perfect for weekly meal prep.
Ingredients
- Equipment Needed
9×13-inch baking dish
Steamer basket
Whisk
Large mixing bowl
- Ingredients
5 cups broccoli florets, chopped small
1 tbsp curry powder
1 tsp garlic powder
¾ tsp salt + ½ tsp black pepper (divided)
12 large eggs
1½ cups liquid egg whites (~12 whites)
¼ cup 2% milk
1½ cups shredded cheese (¾ cup cheddar + ¾ cup mozzarella)
Cooking spray or butter
Directions
- Preheat oven to 375°F (190°C). Grease 9×13-inch dish.
- Steam broccoli 2 minutes until bright green. Drain.
- Toss broccoli with curry powder, garlic powder, ¼ tsp salt + ¼ tsp pepper.
- Whisk eggs, egg whites, milk, ½ tsp salt + ¼ tsp pepper.
- Layer broccoli in dish, top with 1½ cups cheese. Pour eggs over.
- Bake 30–35 minutes until set and golden (160°F/71°C). Cool 10 min.
- Slice into 8 servings.
Notes
- Storage: Fridge 5 days; freeze 2 months (thaw overnight).
- Reheat: Microwave 45–60 sec.
- No Curry? Swap for smoked paprika/Italian seasoning.
- No Egg Whites: Use 18 whole eggs total.
- Frozen Broccoli: Thaw + squeeze dry.
- Safety: Bake to 160°F (71°C) internal temp.
