Name: Fitness Casserole with Broccoli and Ground Meat: Healthy and Delicious!
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: healthy
Ingredients: 1 lb ground meat (chicken, turkey, beef, or pork); 3 cups fresh or frozen broccoli florets (thawed and drained if frozen); 3 large eggs; ½ cup Greek yogurt or cottage cheese; 1 cup shredded cheese (cheddar, mozzarella, or preferred type); 2 cloves garlic, minced; 1 small onion, chopped; 1 tbsp olive oil; 1 tsp salt; ½ tsp black pepper; ½ tsp paprika; 1 tsp dried oregano or Italian seasoning; Optional: ½ tsp red pepper flakes for extra heat

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Why You’ll Love This Recipe

This fitness casserole is the perfect combination of nutritious ingredients, delicious flavors, and ease of preparation. Packed with protein-rich ground meat, fiber-filled broccoli, and wholesome seasonings, it offers a balanced meal ideal for anyone looking to maintain a healthy diet. Whether you are following a fitness regimen, trying to eat clean, or simply searching for a hearty yet low-carb meal, this casserole is a fantastic option. It’s also a great way to sneak in more vegetables without sacrificing taste.

Ingredients

Ground meat (chicken, turkey, beef, or pork)
Fresh or frozen broccoli florets
Eggs
Greek yogurt or cottage cheese
Shredded cheese (cheddar, mozzarella, or your preferred type)
Garlic
Onion
Olive oil
Salt
Black pepper
Paprika
Dried oregano or Italian seasoning
Optional: red pepper flakes for extra heat

Directions

Preheat the oven to 375°F (190°C) and lightly grease a baking dish with olive oil.
Prepare the broccoli by cutting it into small florets. If using frozen broccoli, let it thaw and drain any excess moisture.
Cook the ground meat: In a large skillet, heat olive oil over medium heat. Add chopped onion and garlic, then sauté until fragrant. Add ground meat, breaking it up with a spatula. Cook until browned and fully cooked.
Season the mixture with salt, black pepper, paprika, and dried oregano. Stir well and remove from heat.
Mix the creamy base: In a separate bowl, whisk together eggs, Greek yogurt (or cottage cheese), and half of the shredded cheese.
Assemble the casserole: Spread the cooked ground meat evenly in the greased baking dish. Layer the broccoli florets on top. Pour the creamy egg mixture over the entire dish, ensuring everything is well covered.
Top with cheese: Sprinkle the remaining shredded cheese over the casserole.
Bake for 25-30 minutes or until the cheese is golden brown and bubbly.
Cool slightly before serving, allowing the casserole to set for a few minutes.

Variations

Low-fat option: Use lean ground turkey or chicken and opt for low-fat cheese and yogurt.
Vegetarian version: Substitute the ground meat with crumbled tofu or a plant-based meat alternative.
Extra veggies: Add bell peppers, spinach, or mushrooms for more nutrients and flavor.
Spicier kick: Mix in some cayenne pepper or chili flakes.

Servings and Timing

Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Servings: 4-6

Storage/Reheating

Refrigeration: Store leftovers in an airtight container for up to 4 days.
Freezing: Freeze portions in a sealed container for up to 2 months. Thaw in the fridge overnight before reheating.
Reheating: Warm individual servings in the microwave for 1-2 minutes or bake at 350°F (175°C) for 10-15 minutes until heated through.

FAQs

1. Can I use frozen broccoli?

Yes, just make sure to thaw and drain excess moisture before adding it to the casserole.

2. What is the best ground meat to use?

Lean ground turkey or chicken is great for a lower-fat option, but ground beef or pork adds more richness.

3. Can I make this dairy-free?

Yes! Use dairy-free cheese and yogurt alternatives, or replace Greek yogurt with unsweetened almond milk and an extra egg for binding.

4. How do I make this casserole keto-friendly?

This recipe is already low-carb, but ensure all ingredients are keto-approved, such as using full-fat dairy and avoiding any added sugars.

5. What cheese works best for this casserole?

Cheddar, mozzarella, or a mix of both works well, but you can experiment with Parmesan, gouda, or Swiss for variety.

6. Can I make this ahead of time?

Yes! Prepare the casserole, cover, and refrigerate overnight. Bake when ready to serve.

7. How do I prevent the casserole from being too watery?

Drain excess liquid from cooked meat and thawed broccoli before assembling the dish.

8. Can I add rice or pasta to this recipe?

Yes, but it will alter the nutritional profile. Add cooked rice or pasta before baking for a heartier dish.

9. What are good side dishes for this casserole?

A fresh green salad, roasted vegetables, or a light soup pair well with this dish.

10. Can I use egg substitutes?

Yes, you can use flax eggs or a commercial egg replacer, but the texture may slightly differ.

Conclusion

This fitness casserole with broccoli and ground meat is a fantastic, easy-to-make dish packed with nutrients. It’s a great option for meal prep, post-workout meals, or family dinners. The combination of protein, fiber, and healthy fats makes it satisfying and delicious while keeping things light and nutritious. Try this recipe today and enjoy a wholesome, guilt-free meal!

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