• 3 cups fresh/frozen broccoli florets (or other non-starchy vegetable)
  • 16 ounces cottage cheese, 1% fat, no added salt
  • ¾ cup reduced fat shredded Cheddar cheese
  • 1 cup yellow onion, diced
  • 3 egg whites, plus one whole egg, beaten
  • 3 TB grated Parmesan cheese
  • Black Pepper (to taste)


Preheat the oven to 375°. Coat a 9” pie pan or a 7” x 9” casserole dish with cooking spray.
Steam broccoli until tender and place in pie pan/baking dish.
In a medium size mixing bowl, combine the cottage cheese, Cheddar cheese, onion, egg, and Parmesan cheese. Pour mixture over broccoli and bake for 35-45 minutes, until the center of the casserole is set. Allow the casserole to cook for about 10 minutes before serving.

Makes 6 servings
Serving Size: ¾-1cup


Calories 150
Fat 5.5g
Saturated Fat 3.0g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.8g
Cholesterol 46mg
Sodium 529mg
Potassium 260mg
Carbohydrate 6g
Fiber 2g
Sugar 3g
Protein 19g

Adapted from: Recipes for Life After Weight Loss Surgery by Margaret Furtado