High-Protein Low-Carb Cheesy Broccoli Egg Casserole

This cheesy broccoli egg casserole is fluffy, creamy, and loaded with protein. Fresh broccoli, eggs, cottage cheese, and melted cheddar come together in an easy oven-baked dish that’s perfect for breakfast, brunch, or a quick dinner. No flour, breadcrumbs, or pasta needed!

Prep

10 min

Bake

30–35 min

Servings

4

Ingredients

• 4 large eggs
• 1 cup (225 g) low-fat cottage cheese
• 2 cups (180–200 g) broccoli florets, chopped
• 1 cup (110 g) shredded cheddar cheese, divided
• ½ cup (50–60 g) shredded mozzarella cheese
• ¼ cup (60 ml) unsweetened almond milk
• 2 cloves garlic, minced
• ½ teaspoon onion powder
• ½ teaspoon paprika
• ¼ teaspoon black pepper
• ¼ teaspoon salt, or to taste
• 1 tablespoon chopped parsley, optional

Instructions

1. Preheat the oven. Heat to 375°F (190°C). Lightly grease an 8 × 8-inch baking dish.

2. Prepare the broccoli. Cut the broccoli into small florets. Steam or microwave for 2–3 minutes until slightly tender but still bright green. Drain thoroughly to prevent a watery casserole.

3. Blend the cottage cheese. Blend the cottage cheese until smooth for a creamy texture. This also helps distribute the protein throughout the casserole.

4. Mix the egg base. In a large bowl, whisk the eggs, blended cottage cheese, almond milk, garlic, onion powder, paprika, salt, and black pepper until combined.

5. Add the cheese and broccoli. Stir in the mozzarella and half of the cheddar. Fold in the prepared broccoli.

6. Assemble the casserole. Pour the mixture into the greased baking dish. Sprinkle the remaining cheddar evenly over the top.

7. Bake. Bake uncovered for 30–35 minutes, until the center is set, the eggs are fully cooked, and the cheese is golden and bubbly. The center should reach 160°F (71°C).

8. Rest and serve. Allow the casserole to rest for 5–10 minutes before slicing. Garnish with parsley if desired, and serve warm.

Estimated nutrition

Per serving · 4 servings

Calories

300–340

Protein

27–31 g

Total carbs

7–10 g

Net carbs

5–7 g

Fat

18–23 g

Nutrition is approximate and varies by cheese and cottage cheese brands.

Tips for the best results

• For extra protein: Add ½ cup of liquid egg whites to the egg mixture.
• For fewer carbs: Use unsweetened almond milk and check the labels on your dairy products.
• For extra flavor: Add a pinch of chili flakes or a little grated Parmesan.
• For a firmer casserole: Drain the broccoli well and avoid adding excess liquid.
• Storage: Refrigerate leftovers in an airtight container for up to 4 days. Reheat in the microwave or oven.

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