Ingredients (Serves 4–6)

• 2 cups broccoli florets
• 2 cups cauliflower florets
• 1 cup cherry tomatoes, halved
• 1 bell pepper, diced (any color)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup shredded cheddar cheese (or dairy-free alternative)
• ½ cup grated Parmesan cheese (optional)
• ½ cup milk (or unsweetened plant-based milk)
• 2 large eggs
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• ½ teaspoon paprika
• ½ teaspoon salt (adjust to taste)
• ¼ teaspoon black pepper
• ½ cup breadcrumbs
• 1 tablespoon olive oil

Nut Information

Naturally Nut-Free Ingredients

The following ingredients are generally nut-free:

• Broccoli
• Cauliflower
• Cherry tomatoes
• Bell pepper
• Onion
• Garlic
• Eggs
• Olive oil
• Herbs and spices

Ingredients That May Contain Nuts

Check labels carefully for:

• Plant-based milk (many varieties contain almonds, cashews, or other tree nuts)
• Dairy-free cheese alternatives
• Breadcrumbs (possible cross-contamination during manufacturing)
• Spice blends and seasoning mixes

Allergen Notes

• Contains: Dairy (if using cheese and milk), Eggs, Wheat (if using regular breadcrumbs)
• Tree nuts are not included in the recipe, but cross-contact can occur in packaged products.
• For a nut-free version, use certified nut-free milk and cheese products if substituting dairy.

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Equipment Needed

• 9×13-inch (23×33 cm) baking dish
• Large mixing bowl
• Small whisking bowl
• Knife and cutting board
• Measuring cups and spoons

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Instructions

Step 1: Preheat

Preheat your oven to 375°F (190°C).

Lightly grease a baking dish with olive oil or cooking spray.

Step 2: Prepare the Vegetables

Wash and drain all vegetables.

Cut:

• Broccoli into bite-sized florets
• Cauliflower into bite-sized florets
• Cherry tomatoes in half
• Bell pepper into small cubes
• Onion into small dice

Step 3: Blanch the Vegetables (Optional)

For a softer casserole:

1. Bring a large pot of water to a boil.
2. Add broccoli and cauliflower.
3. Cook for 2–3 minutes.
4. Drain and immediately rinse with cold water.

Step 4: Mix the Vegetables

In a large bowl combine:

• Broccoli
• Cauliflower
• Tomatoes
• Bell pepper
• Onion
• Garlic

Toss well.

Step 5: Make the Custard Mixture

In a separate bowl whisk together:

• Eggs
• Milk
• Oregano
• Basil
• Paprika
• Salt
• Black pepper

Mix until smooth.

Step 6: Assemble

1. Spread vegetables evenly in the baking dish.
2. Pour the egg mixture over the vegetables.
3. Sprinkle cheddar cheese evenly on top.
4. Add Parmesan if using.
5. Finish with breadcrumbs.

Step 7: Bake

Bake for 30–35 minutes or until:

• The center is set.
• The top is golden brown.
• The internal temperature reaches 165°F (74°C).

Step 8: Rest and Serve

Allow the casserole to rest for 5–10 minutes before serving.

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Nutrition Information (Approximate Per Serving, 6 Servings)

• Calories: 180–220
• Protein: 10–12 g
• Carbohydrates: 12–15 g
• Fiber: 3–5 g
• Fat: 10–12 g
• Saturated Fat: 4–6 g
• Sodium: 350–500 mg

Values vary by brand and ingredient choices.

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Frequently Asked Questions (Q&A)

Q1: Can I make this casserole ahead of time?

Yes. Assemble it up to 24 hours in advance, cover, and refrigerate. Bake when ready to serve.

Q2: Can I freeze it?

Yes. Cool completely, wrap tightly, and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.

Q3: How do I make it vegan?

Replace:

• Eggs with a commercial egg replacer or flax eggs
• Cheese with vegan cheese
• Milk with a nut-free plant milk such as oat or soy milk

Q4: What other vegetables can I add?

Good additions include:

• Zucchini
• Mushrooms
• Spinach
• Green beans
• Carrots
• Brussels sprouts

Q5: Why is my casserole watery?

Vegetables release moisture during cooking. To reduce excess liquid:

• Blanch and drain vegetables well
• Pat vegetables dry
• Avoid overcrowding the dish

Q6: How do I make it gluten-free?

Use certified gluten-free breadcrumbs or omit them entirely.

Q7: How do I make it low-carb?

Replace breadcrumbs with:

• Extra cheese
• Crushed pork rinds
• Ground sunflower seeds (if allergies permit)

Q8: What protein can I add?

You can add:

• Cooked chicken
• Turkey
• Tofu
• White beans
• Chickpeas

Q9: What should I serve with it?

Pairs well with:

• Green salad
• Garlic bread
• Roasted potatoes
• Grilled chicken
• Soup

Q10: How long do leftovers last?

Store in an airtight container in the refrigerator for 3–4 days. Reheat at 350°F (175°C) until hot throughout.

Tips for Best Results

• Use fresh vegetables for the best texture.
• Don’t overcook the broccoli and cauliflower before baking.
• Allow the casserole to rest before slicing.
• Freshly grated cheese melts more smoothly than pre-shredded cheese.
• Add fresh parsley or basil before serving for extra flavor and color.

Enjoy your hearty, colorful, and family-friendly Baked Veggie Casserole!