These Keto Egg & Broccoli Bars are delicious, low-carb, high in protein, and ideal for those who are on a low-carb or keto diet. These Breakfast Egg and Broccoli Bars are made with basic ingredients like broccoli, cheese, eggs, and a little cream. These breakfast bars are adaptable and can be tailored with extra ingredients like spinach, bacon, or other keto-friendly vegetables, making them perfect for a fast breakfast. Keto Egg & Broccoli Bars are also a great choice for hectic days because they keep nicely in the refrigerator or freezer. These Keto Breakfast Egg and Broccoli Bars, which are high in protein, fiber, and healthy fats, are a tasty and satisfying way to start the day or stay fueled all day.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Calories: 200 kcal
- Prep time: Ten mints.
- Serving size: 1 bar
- Cook time: 25 minutes
- Cuisine: American
- Total time: 35 minutes
- Course: Breakfast
- Diet: Keto, Low-carb, &Gluten-free
- Serving: 6 to 8 bars
EQUIPMENT:
- Baking dish
- Colander
- Parchment paper
- Knife
- Mixing bowl
- Chopping board
- Whisk
- Spatula
INGREDIENTS:
- 6 large eggs
- 1 cup broccoli florets
- ½ cup shredded cheddar cheese
- ¼ cup heavy cream
- ¼ cup grated parmesan cheese
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- Salt & pepper
- 2 tablespoons olive oil
- Fresh herbs like parsley or chives
INGREDIENTS NOTES:
EGGS:
- Eggs will serve as the dish’s foundation, adding protein and structure. You may whisk the eggs well for more volume or add egg white if you like a fluffier texture.
BROCCOLI FLORETS:
- Broccoli contributes taste, texture, and a good amount of vitamins. To make the broccoli soft and tasty, you may steam or sauté it before adding it to your recipe.
CHEDDAR CHEESE:
- Cheddar cheese provides a tangy taste and a rich, melty texture. For a stronger flavor, choose sharp cheddar; if you like a softer taste, use a mild one.
HEAVY CREAM:
- Heavy cream will contribute to the dish’s richness and creaminess. We might also utilize the almond or coconut milk as a substitute of heavy cream to keep these bars light, but the texture of these bars could be a little different.
PARMESAN CHEESE:
- The nutty, savory taste of the parmesan enhances the cheddar. It’s a fantastic method to enhance the dish’s umami character.
GARLIC POWDER:
- Garlic powder adds a subtle, delicious taste without using raw garlic. Depending on how garlicky you prefer your food, you may change the quantity.
ONION POWDER:
- Onion powder balances the other components by adding a hint of sweetness and taste depth. You may add extra quantity if you prefer strong taste of onions.
SALT & PEPPER:
- Salt & pepper are necessary for adding seasoning and bringing out the taste of the food. Make careful to taste as you go along and modify the amounts according to your tastes.
OIL:
- The oil is utilized for greasing the dish as well as to toss the vegetables. It contributes a silky texture and a subtle, fruity taste. For a deeper flavor, butter can also be used in its place.
CHIVES & PARSLEY:
- We use the fresh herbs to add the vibrant color & freshness in these bars. While chives contribute a subtle onion flavor, parsley adds a crisp, grassy flavor. Both would add color to the meal.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTION:
- We can lightly coat the baking dish with butter or olive oil.
- Heat the oven to 375°F.
- We can steam or sauté the fresh broccoli till it gets soft.
- Next, cut it into little bits.
- Thaw the broccoli and drain any extra water if you’re using frozen broccoli.
- Take a large mixing bowl and add the black pepper powder, onion powder, eggs, heavy cream, garlic powders, and salt.
- Add both cheddar & parmesan cheese and chopped broccoli and mix till everything gets thoroughly blended.
- Then we can spread the egg mixture evenly in the baking dish.
- Bake these bars for twenty to twenty-five minutes or till the top of the eggs get golden brown and set.
- We can cool down these eggs and broccoli bars before slicing them into squares.
TIPS:
- These eggs and broccoli bars may be prepared ahead of time and kept for an easy morning grab-and-go.
- We would easily use the other keto-friendly ingredients like bacon bits, spinach, bell peppers, and mushrooms to make the eggs and broccoli bars.
- You could beat the eggs with the whisk more briskly to attain a fluffier texture before baking.
STORAGE INFORMATION:
FRIDGE:
- We would put the slices of eggs and broccoli bars in a sealed container and store these bars for more than 4 days.
FREEZER:
- We can wrap the slices of eggs and broccoli bars in the plastic wrap and then put these slices in the seal container and store these bars for around 3 months.
FAQs:
Are these eggs and broccoli bars low in carbs?
- Yes, these eggs and broccoli bars are low in carbs and only comprise 2g net carbs, 12g proteins, 4g carbs, and 2g fiber is present in per serving of these bars.
Will I include some additional meat in these eggs and broccoli bars?
- Yes we can include any variety of meat we want like bacons, ground beef, sausages, or chicken; it can increase the protein content in these muffins.
Can we store these eggs & broccoli bars?
- Yes we would put these eggs and broccoli bars in the seal container and store these bars for 4 days in the fridge and we can also freeze these bars for 4 months by wrapping these bars in the plastic wrap.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Calories: 220 kcal
Potassium: 200mg
Net Carbs: 2g
Iron: 1.5mg
Total carbs: 4g
Vitamin A: 90mcg
Fiber: 2g
Calcium: 150mg
Protein: 12g
Iron: 1.5mg
Sodium: 250mg