A warm, colorful, and satisfying baked dish loaded with fiber-rich vegetables and light egg custard — perfect for lunch, dinner, or even a protein-rich breakfast!

 Ingredients

For the Vegetables:

• 1 head broccoli, cut into florets
• 1 head cauliflower, cut into florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup olive oil
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 green Spanish onion, chopped
• 1 cup Spanish leaves (optional) — such as spinach or chard

For the Egg Mixture:

• 4 large eggs
• 1/2 cup milk (dairy or unsweetened plant-based)
• 1/4 cup all-purpose flour (or oat flour for gluten-free option)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

 Instructions

1. Preheat Oven:
   Set oven to 375°F (190°C) and lightly grease a medium baking dish with olive oil or nonstick spray.
2. Prepare Vegetables:
   In a large bowl, toss all chopped vegetables (except Spanish leaves) with olive oil, Italian seasoning, salt, and pepper. Spread evenly in the baking dish.
3. Roast Vegetables:
   Bake for 20 minutes until the vegetables are tender and slightly golden.
4. Add Greens (Optional):
   If using Spanish leaves or spinach, stir them into the hot vegetables after roasting so they wilt slightly.
5. Make Egg Mixture:
   In a medium bowl, whisk together eggs, milk, flour, salt, and pepper until smooth and slightly frothy.
6. Combine and Bake:
   Pour the egg mixture evenly over the roasted vegetables. Gently stir to coat everything.
   Bake for 25–30 minutes or until the casserole is set and lightly golden on top.
7. Cool & Serve:
   Let rest for 5 minutes before slicing. Serve warm or chilled.

 Servings

Serves: 4–6
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

 Nutritional Information (per serving)

Approximate values for 1 of 6 servings:

Nutrient	Amount
Calories	180 kcal
Protein	9 g
Carbohydrates	14 g
Fat	10 g
Fiber	4 g
Sugar	5 g
Sodium	270 mg

(Values vary depending on ingredients used.)

 Health Benefits

•  Low-Calorie & Filling: High in fiber and water from vegetables to keep you full longer.
•  Protein-Packed: Eggs help maintain muscle mass while losing fat.
•  Nutrient-Dense: Loaded with vitamins C, K, and antioxidants from colorful veggies.
•  Supports Digestion: Cauliflower and broccoli aid gut health and detoxification.
•  Hydrating: Vegetables contribute to daily hydration needs.

 Chef’s Notes & Tips

• Add Flavor: Sprinkle with a bit of parmesan, nutritional yeast, or herbs for a flavor boost.
• Make It Vegan: Swap eggs for 1 cup chickpea flour + 1 cup water + 1 tbsp olive oil.
• Storage: Keeps well for 4–5 days in the fridge. Reheat or enjoy cold.
• Meal Prep: Bake in advance and portion into containers for easy grab-and-go meals.
• Extra Crunch: Add sliced zucchini or mushrooms for more texture.

 Q&A

Q: Can I eat this casserole every day while losing weight?
 Yes — it’s low in calories, nutrient-rich, and satisfying. Just balance it with other protein and fiber sources.

Q: Can I freeze it?
 Absolutely. Slice into portions, wrap, and freeze for up to 2 months. Reheat in the oven at 350°F.

Q: What can I use instead of flour?
 Use oat flour, almond flour, or cornstarch for a gluten-free version.

Q: Can I add cheese?
 Yes! A light sprinkle of low-fat cheese adds creaminess without many extra calories.

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 Eating clean doesn’t have to be boring — let’s keep it colorful and delicious!