Description
This wholesome breakfast bake brings together savory ham, tender broccoli, and fluffy eggs for a comforting meal that feels right at home on an American brunch table. By loading up on fiber-rich green vegetables and lean protein, this dish is designed to support steady energy levels throughout your morning without the heavy crash. It’s naturally low-carb and perfect for weekend meal prepping—just reheat a square for a quick, nourishing start to your busy weekdays.
Ingredients
Produce & Meat
4 cups broccoli florets, cut into small bite-sized pieces (approx. 1 medium head)
2 cloves garlic, minced
1 green bell pepper, seeded and diced
2 cups cooked ham, diced (look for lower-sodium options if available)
½ yellow onion, diced
Dairy & Eggs
1 cup sharp cheddar cheese, shredded
12 large eggs
½ cup milk (1% dairy or unsweetened almond milk work well)
Pantry & Seasonings
½ teaspoon freshly ground black pepper
½ teaspoon dry mustard powder (adds a savory depth without extra salt)
1 tablespoon extra virgin olive oil
½ teaspoon kosher salt
Instructions
- Prep the oven and pan: Preheat your oven to 400°F (200°C). Lightly grease a 9×13-inch baking dish with a little oil or non-stick spray and set it aside.
- Sauté the aromatics: Place a large skillet over medium heat and warm the olive oil. Toss in the diced onion and green bell pepper, sautéing for about 3 minutes until they begin to soften.
- Soften the broccoli: Add the small broccoli florets and minced garlic to the skillet. Cook for another 3-4 minutes, stirring frequently, until the broccoli turns a vibrant bright green and is crisp-tender. (Tip: Keeping the pieces small ensures they cook through perfectly in the oven).
- Assemble the base: Transfer the cooked vegetable mixture into your prepared baking dish, spreading it out evenly. Scatter the diced ham and shredded cheddar cheese over the veggies, then gently toss everything right in the dish to distribute the ingredients.
- Whisk the egg mixture: In a large mixing bowl, crack the eggs and add the milk, kosher salt, black pepper, and dry mustard powder. Whisk vigorously until the mixture is pale yellow and slightly frothy.
- Bake: Pour the egg mixture evenly over the ham and vegetables in the casserole dish. Place in the oven and bake for 30 to 35 minutes. You’ll know it’s done when the center is set (no longer jiggly) and the edges are puffed and golden brown.
- Serve: Remove from the oven and let it rest for 5-10 minutes to set. Slice into squares and serve warm.
Notes
- Heart Health & Diabetes Insight: This dish is an excellent option for managing blood sugar levels, as the net carbohydrate count is very low and the primary carbohydrate source is non-starchy vegetables, paired with high protein for sustained satiety. However, because the serving contains a notable amount of saturated fat relative to the total calorie count, it is best enjoyed as part of a day where your other meals are lower in saturated fats to ensure a heart-healthy balance.
- Allergy Alert: This recipe contains eggs and dairy (cheese/milk). To make it dairy-free, omit the cheese or use a vegan alternative, and ensure you use non-dairy milk.
- Comparison: Compared to traditional quiches with crust, this version is approximately 70-80% lower in carbohydrates.
Personal Twist
- A Kick of Heat: Serve with a dash of vinegar-based hot sauce (like Tabasco) on top; the acidity cuts through the richness of the eggs perfectly.
- Creamy Addition: Top each warm square with a few slices of fresh avocado to add healthy fats and extra creaminess that pairs beautifully with the salty ham.
- Make-Ahead Magic: Bake this on Sunday, let it cool completely, and store individual slices in airtight containers for a grab-and-go breakfast that stays fresh for up to 4 days.
Nutritional info (per serving, 1/10th of recipe): Calories: 210 | Total Fat: 13g (Saturated: 5g) | Cholesterol: 248mg | Sodium: 570mg | Total Carbs: 6g (Fiber: 1.5g, Sugars: 2.5g) | Net Carbs: 4.5g | Protein: 18g [High in Vitamin C]
These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.