MAKES: 8 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 35 minutes
With just a handful of pantry ingredients, this hearty vegetarian casserole is the perfect solution when you’re short on time. It’s got plenty of low-carb, fiber-rich vegetables like broccolini and asparagus, but it gets its (serious) heft from protein-packed eggs and cheese.
1/4 cup (55 g/1.9 oz) ghee or other healthy cooking fat
1 small (70 g/2.5 oz) yellow onion, chopped
5.3 ounces (150 g) broccolini or broccoli, cut into florets
5.3 ounces (150 g) asparagus, cut into thirds
1 large cauliflower (1 kg/2.2 lb), riced (shown here)
1/4 cup (60 g/2.1 oz) Red Pesto
1/2 cup (120 g/4.2 oz) canned chopped tomatoes
Salt and pepper
2 cups (226 g/8 oz) shredded cheese of choice (Cheddar, Manchego, Gouda, or Gruyère), divided
6 large eggs, lightly beaten
Preheat the oven to 360°F (180°C, or gas mark 4). In a large skillet greased with the ghee, cook the onion over medium-high heat for 5 to 8 minutes, until lightly browned. Add the broccolini and asparagus, and cook for 2 to 3 minutes. Add the cauliflower rice and cook for about 5 minutes, stirring frequently.
Add the pesto and tomatoes, and cook for 2 to 3 minutes. Season with salt and pepper to taste. Add the shredded cheese (reserve some for topping) and combine with the ingredients. Take off the heat, pour in the beaten eggs, and stir to combine. Top with the reserved cheese and transfer to the oven. Bake for 15 to 18 minutes, or until the top is lightly browned and crispy.
When done, let it cool for a few minutes before slicing and serving. To store, let it cool, and refrigerate for up to 5 days or freeze for up to 3 months.
NUTRITION FACTS PER SERVING:
Total carbs: 11.1 g / Fiber: 4 g / Net carbs: 7.1 g / Protein: 15.6 g / Fat: 23.3 g / Energy: 308 kcal
Macronutrient ratio: Calories from carbs (9%), protein (21%), fat (70%)