High-Protein Vegetable Bake 🥦🍳
Overview:
Looking for a nutritious, protein-packed main dish? This High-Protein Vegetable Bake is the answer! It’s not only suitable for vegetarians but also ideal for anyone looking to increase their protein intake without compromising on flavor. With a variety of dark greens and customizable spices, it’s a versatile dish that can be enjoyed hot for dinner or cold for a satisfying post-gym lunch. Plus, it’s low-carb and incredibly filling, making it a perfect addition to your meal rotation.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Servings: 4 main dish servings
- Calories: 303.1 per serving
- Protein Content: 17g per serving
- Rating: ⭐️⭐️⭐️⭐️⭐️
Ingredients:
- 1 1/2 cups broccoli
- 1/2 cup kale
- 3 eggs
- 6 tablespoons milk
- 28 grams heavy cream
- 2 tablespoons powdered soy protein concentrate
- 1/4 cup extra virgin olive oil
- 1/4 cup salsa
- 1 clove garlic, minced
- 1 teaspoon chili powder
- 1 ounce parmesan cheese, grated
- 1 ounce romano cheese, grated
- 2 tablespoons wheat germ
- 1 tablespoon matzo meal
Instructions:
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Preheat Oven: Preheat your oven to 350°F (175°C) to ensure it’s ready when you need it.
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Prepare Baking Dish: Lightly coat the inside of a 9×9 square baking dish, preferably glass or ceramic, with butter, vegetable shortening, or cooking spray.
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Cook Vegetables: Boil or steam the broccoli and kale until they are tender. Once cooked, drain them if necessary.
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Prepare Egg Mixture: In a large bowl, whisk together the eggs, milk, and powdered soy protein concentrate until smooth.
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Add Flavor: To the egg mixture, add the heavy cream, extra virgin olive oil, salsa, minced garlic, chili powder, and 1 ounce each of grated parmesan and romano cheeses. Mix well to combine all the flavors.
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Incorporate Vegetables: Add the cooked broccoli and kale to the egg mixture in the bowl. Mix everything together until the vegetables are evenly coated.
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Transfer to Baking Dish: Pour the vegetable and egg mixture into the prepared baking dish, spreading it out evenly.
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Top with Crunch: Sprinkle the wheat germ and the remaining ounce of grated cheese evenly over the top of the mixture in the baking dish. This will add a delicious crunch and extra flavor to the bake.
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Bake: Place the baking dish in the preheated oven and bake for 35-45 minutes, or until the bake is firm and set in the middle.
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Optional Broiling: If desired, after baking, switch the oven to broil and broil the bake for an additional five minutes to melt the cheese on top and achieve a golden brown crust.
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Serve: Once done, remove the vegetable bake from the oven and allow it to cool slightly before serving. Slice it into portions and enjoy!
Customization Tips:
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Spice it Up: Experiment with different spices to customize the flavor profile of your vegetable bake. Try options like dill, basil, rosemary, or cumin and coriander for unique twists.
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Cheese Variations: Swap out the parmesan and romano cheeses for your favorite cheese varieties to suit your taste preferences.
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Vegetable Varieties: While broccoli and kale are recommended, feel free to use any dark greens you prefer or mix in other vegetables like spinach or Swiss chard for added variety and nutrition.
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Matzo Meal Substitute: If you’re making this dish for a special occasion or dietary restriction, substitute matzo meal for the wheat germ to create a delicious vegetarian alternative for a Passover seder.
Nutritional Information:
Here’s a breakdown of the nutritional values per serving of this High-Protein Vegetable Bake:
- Calories: 303.1
- Fat: 22.6g
- Saturated Fat: 6.1g
- Cholesterol: 174.3mg
- Sodium: 399.8mg
- Carbohydrates: 9.7g
- Fiber: 2.2g
- Sugar: 3g
- Protein: 17g
Conclusion:
With its wholesome ingredients and customizable flavors, this High-Protein Vegetable Bake is a must-try for anyone seeking a nutritious and delicious meal option. Whether you’re a vegetarian looking to boost your protein intake or simply craving a satisfying dish, this bake delivers on taste, texture, and nutrition. Enjoy it as a main course for dinner or pack leftovers for a protein-packed lunch on the go!
