Keto Egg & Broccoli Bars are very delicious and healthy. These are made very quickly in only forty minutes, so we can easily make these bars in the morning. It has lots of healthy fats, proteins, and also contains fewer carbs, so it is good for the keto diet and also satiates our hunger. These bars are prepared with very simple but tasty ingredients that we can easily get from the supermarket. We can also add lots of vegetables, a choice of cheese, bacon, sausage, or chicken, and alter these Keto Egg & Broccoli Bars based on our liking. We can include salsa, avocado slices, along with these bars, to have for breakfast.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Serving size: 1 bar
- Cook time: 25–30 mints.
- Cuisine: American
- Total time: 40 mints.
- Course: Breakfast
- Calories: 180 kcal
- Diet: Keto, Low-Carb, Gluten-Free
- Prep time: 10 mints.
- Serving: Makes 6–8 bars
EQUIPMENT:
- Mixing bowl
- Whisk
- Baking dish
- Parchment paper
- Oven
INGREDIENTS:
- 6 large eggs
- 1 cup blanched broccoli
- ½ cup cheddar cheese
- ¼ cup heavy cream
- One tablespoon Olive oil
- ¼ cup diced onion
- ¼ tsp. garlic powder
- One-forth tsp. black pepper
- Salt
INGREDIENT NOTES:
EGGS:
- It is added in these bars to provide stability and also aids in keeping the bars together.
BROCCOLI:
- It is included to make these bars, and we can utilize both fresh and frozen; if we use frozen, we have to drain the water properly.
CHEDDAR CHEESE:
- It is included in the bar to provide a cheesy flavor in them, and we will also use mozzarella or feta cheese for a different flavor profile.
HEAVY CREAM:
- It is included in the bars to provide richness and creamy texture in these bars and to keep them moist.
ONION:
- It is added to these bars to provide a minor sweet taste and deepness in taste.
GARLIC POWDER:
- It is used to improve the flavor without the moisture.
OLIVE OIL:
- It is used to saute the onions or to add to the dish.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- We can turn on the oven at 350 degrees F & apply the oil to the dish.
- Then we can toss the onions in oil.
- We can add cream, garlic seasoning, black pepper, eggs, and salt, and whisk them.
- Then we can mix the onions, broccoli, and cheese in the egg mixture.
- We can transfer the mixture to eggs and bake for twenty-five minutes.
- Then we can cool down a little bit, make slices, and serve.
SERVING SUGGESTIONS:
- Serve these bars with avocado slices for the fat content.
- We can pair these bars with a side of keto salsa or hot sauce.
- You can have these bars along with bacon or sausage.
- Serve these bars with a low-carb smoothie or bulletproof coffee.
- Pack these bars for a grab-and-go breakfast or snack
TIPS:
- We can cool these bars, and then we can cut the slices.
- You can add sausage or bacon for additional protein content.
- We will also use a silicone mold for serving separately.
- You can also use broccoli along with spinach, zucchini, or kale.
STORAGE INFORMATION:
FRIDGE:
- We can put these bars in a box and store them for four days.
FREEZER:
- We can cover these bars in plastic wrap and preserve them for two months.
FAQs:
Can I make these bars with egg whites?
- We can make these bars with egg whites, but it affects their texture.
How to prepare these bars dairy-free?
- We can use the coconut cream or almond milk, and dairy-free cheese to prepare dairy-free bars.
Why do these bars get soggy?
- These bars get soggy because we might not properly drain the water from frozen broccoli.
Can I include some vegetables in these bars?
- We can include some spinach, mushrooms, or bell peppers to prepare these bars.
Will we prepare these bars in advance?
- We can prepare these bars in advance and use them when required.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION
Fiber: 1g
Fat: 14g
Sodium: 230mg
Calories: 180
Potassium: 220mg
Net carbs: 2g
Calcium: 110mg
Iron: 1.2mg
Vitamin A: 450 IU
Total carbs: 3g
Serving size: 1 bar
Protein:Â 10g