High-Protein Keto Creamy Broccoli Cheddar Bake
High-Protein Keto Creamy Broccoli Cheddar Bake
Creamy broccoli cheddar bake with a golden top — low-carb, sugar-free, and ready in 45 minutes
This high-protein keto creamy broccoli cheddar bake is comfort food without the extra carbs. Tender broccoli is folded into a rich egg and cheese custard, then baked until golden. Each serving delivers 18 g of protein and only 3 g net carbs while staying fully sugar-free.
Low-carb, sugar-free, and perfect for dinner, lunch, or meal prep.
Why you’ll love this bake
- 18g protein per serving
- Only 3g net carbs and fully sugar-free
- Creamy broccoli and cheddar flavor
- Ready in about 45 minutes
- One-pan comfort food
- Great for leftovers and meal prep
Health notes
- High protein: Eggs, cottage cheese, and cheddar deliver a solid boost.
- Low carb: Broccoli keeps volume high without extra carbs.
- Sugar-free: No added sugar in the sauce or filling.
- Vegetable-packed: A satisfying way to eat more broccoli.
Key element — don’t overcook the broccoli first
Lightly steam or microwave the broccoli so it stays tender-crisp. If it’s already soft going into the oven, the bake can turn mushy.
Ingredients
Bake (6 servings)
- 4 cups broccoli florets (fresh or frozen, thawed)
- 5 large eggs
- 1 cup full-fat cottage cheese or ricotta
- 1½ cups shredded sharp cheddar
- ¼ cup grated Parmesan
- ¼ cup heavy cream or unsweetened almond milk
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
- Optional: pinch of paprika or red pepper flakes
Swaps
- Higher protein: Add an extra egg and 2 Tbsp more cottage cheese.
- Chicken broccoli: Fold in 1 cup cooked shredded chicken.
- Bacon cheddar: Add crumbled cooked bacon before baking.
- Cauliflower mix: Swap half the broccoli for cauliflower florets.
Instructions
| 1 | Prep. Preheat the oven to 375°F (190°C). Grease an 8×8-inch or similar baking dish. Lightly steam or microwave the broccoli until just tender-crisp, then drain well. |
| 2 | Make the custard. Whisk the eggs, cottage cheese, cream, garlic powder, onion powder, salt, and pepper until smooth. Stir in most of the cheddar and Parmesan, saving a little cheese for the top. |
| 3 | Assemble. Spread the broccoli in the baking dish. Pour the cheese custard over the top and gently stir so the broccoli is coated. Sprinkle the remaining cheese over the surface. |
| 4 | Bake and rest. Bake 30–38 minutes until the center is set and the top is golden. Rest 8–10 minutes before slicing so it holds together. |
Pro tips
- Drain the broccoli well so extra water doesn’t thin the custard.
- Blend the cottage cheese first if you want an extra-smooth sauce.
- Sharp cheddar gives the most flavor with less cheese.
- Don’t skip the rest time — it makes cleaner slices.
- This reheats well for lunch the next day.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 220 |
| Protein | 18g |
| Net carbohydrates | 3g |
| Total carbohydrates | 6g |
| Fiber | 3g |
| Total fat | 14g |
| Sodium | 390mg |
Estimates based on broccoli, eggs, cottage cheese, and cheddar. Exact numbers vary with cheese type and cream amount.
Variations
Chicken broccoli cheddar
Add 1 cup cooked shredded chicken to the filling.
Bacon ranch
Add crumbled bacon and a pinch of ranch seasoning.
Spicy
Add red pepper flakes or a diced jalapeño.
Cauliflower cheddar
Use all cauliflower or a 50/50 mix with broccoli.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover tightly |
| Freezer | Up to 2 months | Wrap portions individually |
| Reheat | Oven or microwave | Oven keeps the top best |
FAQ
Test your knowledge
5 quick questions about this broccoli cheddar bake
1. Protein per serving?
2. Net carbs per serving?
3. Why avoid overcooking the broccoli first?
4. About how long does this take?
5. Best way to store leftovers?
