BreakfastLow carb€€
Juicy Ham and Broccoli Bake from the Oven
A protein-rich, low-carb one-pan dish. Crunchy broccoli, ham cubes and a creamy egg base with cheese for the perfect 'meal-prep' meal.
Prep time
15 min
Cook time
35 min
Total time
50 min
Servings
6
Recipe
Broccoli, raw
1 headHam, sliced, restaurant
250 gEggs, Grade A, Large, egg whole
8 pieceMilk, whole, 3.25% milkfat, with added vitamin D
80 mlYogurt, Greek, plain, whole milk
60 gCheese, cheddar
100 gOnions, yellow, raw
1 mediumMustard, prepared, yellow
1 tspSpices, garlic powder
0.5 tspSalt, table, iodized
0.5 tspSpices, pepper, black
0.25 tspOil, olive, extra virgin
Per servingTotal
Calories:260 kcal1559.7 kcal
Protein:23.6 g141.5 g
Carbohydrates:9 g54 g
Fiber:2 g11.9 g
Water:175.6 ml1053.6 ml
Fat:14.6 g87.7 g
Micronutrients
Sugar:4.4 g26.4 g
Saturated fat:6.3 g37.9 g
Cholesterol:267.1 mg1602.8 mg
Sodium:832.3 mg4993.9 mg
Potassium:564.8 mg3388.6 mg
Calcium:215.3 mg1291.7 mg
Iron:2.1 mg12.5 mg
Magnesium:38.4 mg230.2 mg
Zinc:2.6 mg15.6 mg
Phosphorus:382.7 mg2296.3 mg
Vitamin C:53.6 mg321.3 mg
Vitamin A:187.4 µg1124.1 µg
Vitamin D:1.6 µg9.6 µg
Vitamin B12:0.9 µg5.5 µg
Instructions
1
Preheat the oven to 190 °C. Grease the baking dish with a little oil or butter.
2
Bring water to a boil in a pot. Add the broccoli florets to the boiling water and cook for just 2 minutes (blanching). The broccoli should remain vivid green and crunchy. Drain immediately and rinse under cold water to stop the cooking process. Pat dry thoroughly (this prevents a watery bake).
3
Evenly spread the blanched broccoli, ham cubes, and chopped onion in the prepared baking dish.
4
In a large bowl, whisk together the eggs, milk, Greek yogurt (or cottage cheese), mustard, garlic powder, salt, and pepper. Mix until the mixture is smooth.
5
Pour the egg mixture over the ingredients in the baking dish. Gently poke with a fork so the liquid spreads into all the corners.
6
Sprinkle grated cheese on top.
7
Bake for 30–35 minutes, until the eggs are set in the middle (the center should not be runny) and the cheese on top turns golden brown. Remove from the oven and let rest for 5–10 minutes before slicing.
Nutritional benefits
Thanks to the sulforaphane content from broccoli and lean protein, this dish supports the body's natural detoxification processes.
Similar recipes
Share your opinion
0,00 comments
Flavor
0,0
Prep time
0,0
Difficulty
0,0
Satisfaction
0,0
About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.

18 g
35 g
29 g