Breakfast Egg and Broccoli Bars

Ingredients:

  • 6 large Eggs
  • 1 cup fresh Broccoli florets, chopped
  • 1 cup Shredded Cheddar Cheese (low-fat if desired)
  • 1/2 cup Milk (skim or unsweetened almond milk)
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black Pepper
  • 1/4 teaspoon Garlic Powder
  • 1/4 teaspoon Onion Powder
  • Cooking spray or oil for greasing the baking dish

Instructions:

  1. Preheat Your Oven: Begin by preheating your oven to 375 degrees Fahrenheit (190 degrees Celsius). This ensures that your bars bake evenly.
  2. Prepare Your Baking Dish: Lightly grease an 8×8-inch baking dish with cooking spray or a small amount of oil to prevent sticking.
  3. Prepare the Broccoli: Wash the broccoli florets thoroughly. Chop them into small, bite-sized pieces to ensure even cooking. You can lightly steam them for a few minutes if you prefer a softer texture.
  4. Mix the Wet Ingredients: In a large mixing bowl, crack the six eggs. Add the milk, salt, black pepper, garlic powder, and onion powder. Whisk together until the mixture is well combined and frothy.
  5. Incorporate the Broccoli: Fold the chopped broccoli into the egg mixture, ensuring it is evenly distributed throughout. This will add flavor, nutrition, and vibrant color to your bars.
  6. Add the Cheese: Gently mix in the shredded cheddar cheese. For a lighter version, opt for low-fat cheese, which can reduce the overall calories while still providing great flavor.
  7. Pour into the Baking Dish: Carefully pour the egg and broccoli mixture into the prepared baking dish, spreading it evenly to ensure uniform cooking.
  8. Bake the Bars: Place the baking dish in the preheated oven and bake for 25 to 30 minutes, or until the edges are golden brown and a toothpick inserted in the center comes out clean.
  9. Cool and Slice: Once baked, remove the dish from the oven and let it cool for a few minutes. This makes it easier to slice. Use a sharp knife to cut into bars, aiming for about 8 equal portions.
  10. Serve and Enjoy: These breakfast bars can be served warm or at room temperature. They are perfect for a quick breakfast or snack on the go.

Nutrition Information (Per Bar):

  • Calories: Approximately 130
  • Protein: 10g
  • Fat: 7g
  • Carbohydrates: 5g
  • Fiber: 1g
  • Sodium: 250mg

Note: Nutritional values may vary depending on specific brands and ingredients used.

Weight Watchers Points:

  • Total Points: Approximately 3 points per bar (using traditional WW calculations, adjust based on personal plan)

Detailed Description:

Breakfast Egg and Broccoli Bars are a nutritious and versatile dish that offers a delightful blend of protein and vegetables, perfect for kick-starting your day. These bars are not only easy to make but also an excellent way to incorporate healthy greens into your breakfast routine.

The use of eggs as the primary ingredient provides a rich source of protein, which is essential for muscle repair and growth. Additionally, eggs contain vital nutrients such as vitamin B12, riboflavin, and selenium, making them a powerhouse of nutrition. When combined with broccoli, a cruciferous vegetable known for its high vitamin C and fiber content, these bars become a nutrient-dense breakfast option.

The flexibility of this recipe allows for variations; feel free to add other vegetables such as bell peppers, spinach, or tomatoes based on your preference. You can also substitute the cheddar cheese for feta or goat cheese for a different flavor profile.

These breakfast bars are a fantastic make-ahead option. Prepare a batch at the beginning of the week and store them in the refrigerator for quick, easy breakfasts. Simply reheat in the microwave for a convenient meal on busy mornings.

Additionally, these bars are not just for breakfast; they can be enjoyed as a healthy snack or even a light lunch. Pair them with a side salad or some fresh fruit to create a balanced meal.

When it comes to meal prep, the ability to freeze these bars is a significant advantage. Cut them into individual portions, wrap them tightly in plastic wrap or foil, and store them in an airtight container in the freezer. They can be thawed overnight in the refrigerator or quickly reheated in the microwave.

Incorporating Breakfast Egg and Broccoli Bars into your meal plan not only supports a healthy lifestyle but also helps in managing weight effectively. By preparing these bars at home, you control the ingredients, allowing you to reduce sodium and unhealthy fats typically found in store-bought breakfast items.

In conclusion, Breakfast Egg and Broccoli Bars are a simple yet nutritious option that can be customized to fit your dietary needs and preferences. With their delicious flavor and wholesome ingredients, they are sure to become a staple in your breakfast rotation. Enjoy the convenience, taste, and health benefits of this delightful recipe!