Let me introduce you to the best smashed potatoes out there, complete with a feta and dill sauce that will make your mouth water! Inspired by the viral tiktok recipe! But with our healthier, high-protein twist, of course.

How do I make smashed potatoes in the oven? The idea is simple: you roast some small potatoes whole until they are about half cooked.

Then, you take them out of the oven, smash them with a potato masher or a fork, so that they are flattened but still more or less whole.

Pop them back in the oven and finish off roasting them until they are golden brown. The result is a dish of crumbly, fluffy potatoes, halfway between mash and roasties!

Perfect for dipping and a healthier alternative to fries!

Ingredients

Let’s look at the ingredients in my easy smashed potatoes recipe. I’ve tried to make it a healthy smashed potatoes recipe.

Smashed potatoes

Potatoes

Small to medium sized potatoes are best for this recipe. If they are slightly bigger, chop them in half before roasting. Smaller potatoes are better for dipping!

My favorite types of potato to use are russet potatoes or red potatoes.

Olive oil

I like to use olive oil because it is a healthy unsaturated fat. Extra virgin is best, but whatever you can get your hands on works.

Sweet paprika

This adds a little smokiness to your potatoes which complements the sharp dipping sauce. You could also add a dash of cumin. Or go for a different flavor palette and use oregano!

Green beans

Green beans

Fresh green beans are a delightful accompaniment to these smashed potatoes. If you don’t have green beans, asparagus would also work!

Lemon

The sharp citrus flavor of lemon is a classic flavor combination for mild green beans. A dash of lime also works.

Dill & feta dipping sauce for potatoes

Dill

The fresh, citrussy taste of dill is the perfect complement to sharp feta cheese. Another classic flavor combo! If you don’t have dill, you could try parsley or thyme instead.

Low fat feta

I like to use low fat feta to keep fat levels under control, but you are free to make the call on that one! I would be hesitant to swap out feta for anything else, as it is a crucial element of this recipe.

However, if you really need to, goat cheese is a good alternative.

Garlic

A kick of garlic adds some more flavor to this dip. For the garlic lovers out there – feel free to amp it up!

Honey & chili flakes

I like to serve this dip with a drizzle of honey and a sprinkling of chili flakes. The honey cuts through the sharp feta with an irresistible sweetness and the chili adds a bit of spice to the whole dish.

How many calories are in crispy smashed potatoes?

These crispy smashed potatoes contain 502 calories per serving, and it contains 23g protein per serving.

This dish is also completely gluten free! It is a high protein smashed potatoes in oven recipe too – 23g per serving.

Health benefits of smashed potatoes

As I mentioned before, I have tried to make this the healthiest cheesy smashed potatoes recipe out there.

In order to do this I have kept protein levels high and fat levels low, and balanced the carbs and dairy with a portion of fresh veggies.

Feta is one of the main protein sources in this dish, however it is also a source of calcium! Calcium is important for healthy bones and teeth.

Feta also contains plenty of bacteria that are good for your general gut health!

Potatoes are high in fiber, meaning they are great for your digestive system. Did you know potatoes also contain lots of vitamin C and potassium?

Green beans are also a good source of fiber and protein. What’s more, they contain plenty of folate and potassium too.

The potassium from green beans and potatoes really adds up in this recipe: one serving provides 1314 mg potassium. The general recommended daily intake of potassium is 1600 – 2000 mg!

The high fiber, low fat content of these crispy smashed potatoes makes them great for weight loss, because it will keep you full for a long time.

If you want to learn more about healthy weight loss as a vegetarian, check out our FREE 7-day Vegetarian Weight Loss Meal Plan.

How to make smashed potatoes & dipping sauce

FAQs

Variations and alternatives

The smashed baby potatoes part of this recipe is already vegan, but the smashed potatoes dipping sauce is not.

If you want to make a vegan version of the sauce, you could swap out the feta for a vegan greek yogurt or feta cheese alternative. Or you could try them with our delicious vegan red pepper muhammara dip!

If you want to save time and aren’t too fussed about twice baked smashed potatoes, why not try boiling or microwaving them for 5 minutes, instead of baking them, before you smash them.

To get ultra crispy smashed potatoes, grill/broil them for a few minutes at the very end. I would recommend taking the green beans out before you do this.

More vegetarian potato recipes

For more delicious ways to prepare potatoes check out these recipes:

• Easy Irish Bombay Potatoes
• Healthy Sweet Potato Mash
• Proper Roast Potatoes
• Cheesy Microwave Sweet Potato Mash
• Gluten-Free Potato Rosti with Asparagus

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5 from 6 votes

Crispy Smashed Potatoes in Oven with Feta Dipping Sauce

Looking for your new favorite dinner? Try these crispy tiktok smashed potatoes in the oven – even higher in protein!

Course Dinner, Main Course, Oven recipes

Diet Gluten Free, Egg Free, Dairy Free, Vegetarian

Time More than 45 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 2

Calories 502kcal

Author Abril Macías

Equipment

• Mixing bowl
• Knife
• Cutting board
• Baking sheet
• Potato masher

Ingredients

• 1 pound potatoes (small to mid-sized)
• 4 sprigs dill, fresh (or 1 tsp dried)
• 5 oz low fat feta cheese
• 1 clove garlic
• 4 tsp olive oil
• 1 tsp sweet paprika
• Salt and pepper to taste
• ½ pound green beans
• 1 lemon
• 1 ½ tbsp honey
• ¼ tsp chili flakes

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 400 F/200 C. In a large bowl mix the olive oil, sweet paprika, salt and pepper. If a potato is mid-sized, cut it in half. Leave small potatoes as they are. Then toss them all into the bowl to coat with the mix.
  1 pound potatoes, 4 tsp olive oil, 1 tsp sweet paprika, Salt and pepper to taste
  
• Arrange them on one side of the baking sheet and bake for about 20 minutes.
  
• Chop the dill. Blend the feta cheese, garlic, some salt with 2 tbsp of water, until it has a creamy, while still thick, dip consistency. If necessary add a little more water to blend.
  5 oz low fat feta cheese, 1 clove garlic, 4 sprigs dill, fresh
  
• Fold into the dip most of the chopped dill, leaving some to sprinkle on in the end.
• After 20 minutes, get the baking tray out, turn and smash each potato into ½ inch thickness. You can use a potato masher, a fork or even a plate to do this.
  
• On the other side of the tray, lay the whole green beans and season with lemon juice, salt and black pepper per taste.
  ½ pound green beans, 1 lemon
  
• Bake in the oven for 15-20 minutes or until the top of the potatoes are golden brown.
  
• Serve feta dip topped with honey, chili flakes and chopped dill. Eat with smashed potatoes and green beans.
  1 ½ tbsp honey, ¼ tsp chili flakes
  

Notes

You can skip 20 minutes of baking the potatoes: Instead microwave them for about 5 minutes. Pierce first and leave the skins on, otherwise they won’t go crispy. Then coat them with the paprika oil mix on the baking tray. Bake together with the green beans for 15-20 minutes.

Make them crispier: To make the potatoes even crispier, you can also use the grill/broiler function of your oven for a few minutes at the end. I would take the green beans out first though so they don’t overcook.

Tips: You can add extra spices/herbs to the Smashed Potatoes’ Dip to put your own twist on it. Or simply use it how it is – I love it!

Make-ahead? Yes, the dip!

If you loved this, why not try one of our other potatoes and dip recipes?

• Amazing dips Easy Dip Recipes and Ideas for any Party!
• Big on avocado Avocado Hummus
• Mouthwatering The Europa
• Dinner favourite Irish Bombay Potatoes
• For lentil loving Vegan Lentil and Potato Salad

Nutrition

Nutrition Facts

Crispy Smashed Potatoes in Oven with Feta Dipping Sauce

Amount per Serving

Calories

502

% Daily Value*

Fat

 

18

g

28

%

Saturated Fat

 

6

g

38

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

6

g

Cholesterol

 

38

mg

13

%

Sodium

 

660

mg

29

%

Potassium

 

1314

mg

38

%

Carbohydrates

 

72

g

24

%

Fiber

 

10

g

42

%

Sugar

 

22

g

24

%

Protein

 

23

g

46

%

Vitamin A

 

1397

IU

28

%

Vitamin C

 

88

mg

107

%

Calcium

 

91

mg

9

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

I hope you enjoyed trying these delicious crispy smashed potatoes with cheese dipping sauce! Let us know what you thought of our smashed potatoes in oven recipe in the comments!

The post Crispy Smashed Potatoes in Oven with Feta Dipping Sauce appeared first on Hurry The Food Up.

Sweet, fruity jam, nutty poppy seeds (or flaxseeds) and rich cream cheese come together with a scoop of vanilla protein powder to create a muffin that is both delicious and healthy!

High protein muffin recipes are one of my favorite ways to get in a bit of extra protein, while also enjoying a sweet treat.

A scoop of protein powder does little to alter the taste and texture of a muffin, but raises protein levels massively!

These cream cheese muffins are a particularly delightful example.

There are a million chocolate muffins, blueberry protein muffins or healthy banana protein muffins out there, so I thought I’d shake things up a bit and try a more unusual flavor combination.

The batter for these high protein muffins contains rich, tangy cream cheese and a sprinkling of poppy seeds.

In the middle of each muffin is a dollop of jam of your choice! The result is a creamy, sweet, nutty muffin that has all the comforting flavors of a good old fashioned jam sponge!

These healthy protein muffins are a great way to meet your protein quotas between meals.

Ingredients

Poppy seeds

Poppy seeds have a subtle sweet and nutty flavor. They are not as pungent as, say, sesame seeds, however their flavor can be intensified by roasting.

They add a nice texture to these muffins. If you don’t have poppy seeds, use flax seeds instead.

All purpose flour

You can use white flour or whole grain flour, depending on what you have to hand. If health is your main priority, I would always recommend whole wheat flour, as it is more fibrous and nutritious.

However, be aware that whole grain flour might make for a slightly drier muffin.

Vanilla protein powder

You can choose whatever protein powder you like – I used whey protein powder, but I’m sure any other would work just as well. I would recommend going for a vanilla flavored one and steering clear of plain ones.

Plain protein powder would affect the overall flavor, whereas vanilla actually enhances it, as vanilla extract would!

Low fat cream cheese

I like to use low fat cream cheese in order to keep fat levels down. The cream cheese adds a richness and a slight tang which perfectly offsets the sweetness of the jam.

If you don’t have cream cheese, you could try a dollop of greek yogurt instead, but you might need to up the flour levels to compensate for the extra wetness.

Jam

You can go for any flavor of jam here. I enjoy cherry or raspberry, but strawberry or blackberry would also work well. Or why not go off-piste and try a dollop of apricot jam?

Make sure the jam you use isn’t too thick, because you want it to form a nice, runny filling!

Eggs

The eggs are used for binding, of course. If you are vegan, flax or chia eggs would also work for this recipe. To make a flax egg, mix 1 tbsp ground flax seeds with 2.5 tbsp water, stir and leave to rest for a few minutes.

Milk

Any milk, dairy or non-dairy, is good to use here. I tested oat milk and it worked perfectly!

Sugar

​I’ve tried to minimise sugar amounts to 1/3 cup, but it is necessary to have some in order to sweeten the muffins. If you are really averse to eating sugar, you can use honey instead!

How many calories in these protein muffins?

There are 177 kcal in each of these protein-packed muffins. This may sound like a lot, but they are big and intended as a whole breakfast or substantial afternoon snack.

177 kcal is the perfect amount for this!

Here’s a quick overview of 1 serving:

Health benefits of cream cheese protein muffins

The main benefit of this recipe is that it will help you eat all the protein you need in a day in order to be healthy. Each of these protein powder muffins contains 8g of protein.

The amount of protein recommended for the average woman is 45g a day and for the average man, 55g a day. Therefore one of these protein breakfast muffins contains almost a third of your daily protein requirements!

Why is protein important? It is one of the 3 key macros, alongside fats and carbs. Your body needs all 3 of these in balance in order to function healthily.

Protein contributes to muscle growth and maintenance. It is also the most filling macro, so it is important for managing your appetite.

​If you are trying to lose weight or build muscle, protein is one of the most important things you should be focusing on! Check out our 7-day Weight Loss Meal Plan to find out more about the role of protein in weight loss.

How to make the perfect protein muffin

The key to making protein muffins lies in the proportions of ingredients!

The easiest way to make protein muffins is to add protein powder to muffin batter.

However, you can’t just add protein powder and keep the other quantities the same.

Protein powder absorbs a lot of liquid, so if you don’t alter the other quantities, you will end up with an extremely dry muffin.

Reduce the amount of flour you use and increase the amount of wet ingredients, like milk and fat. This should balance out the drying effect of the protein powder.

If you are looking to incorporate protein powder into your baking/cooking, check out these protein powder recipes for snacks and breakfasts!

Protein powder is not the only way to make protein muffins. You can also use natural protein sources such as peanut butter, almond butter, greek yogurt, cream cheese and ricotta.

You are unlikely to get the same amount of added protein with these options, as protein powder is far denser, but they are certainly good options!

Luckily, muffins are very easy to experiment with, so you can try all different combinations and find the perfect way to make tasty muffins that are packed with protein.

How to make cream cheese protein muffins

Now sit back and enjoy your new favorite healthy muffins!

Alternatives & substitutions

If you are vegan, you can easily make these high protein breakfast muffins vegan-friendly with just a few simple changes.

Use flax eggs or chia eggs instead of normal eggs, pick a non-dairy milk, vegan cream cheese instead of regular cream cheese, and a vegan protein powder, like pea protein!

If you are gluten free, all you need to do is use a gluten-free flour like almond flour! Easy! If you want to avoid refined sugar, replace it with honey, agave or a very ripe mashed banana.

You can also experiment with flavor combos: why not try banana and cinnamon, or chopped strawberries and vanilla, or skip the jam entirely and add some yummy chocolate chips?

One of the best combinations I have tried used flax seeds, cinnamon and cherry jam.

Protein muffin FAQs

If you’ve got questions, I’ve got answers! And if I don’t have the answers, drop me a line in the comments section and I’ll get back to you.

More recipes

If you loved this recipe, you need to check out my other recipes made with protein powder. For example, this delicious winter oatmeal with apples, our perfect protein powder cookies and this super easy protein french toast.

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5 from 1 vote

Cream Cheese Protein Muffins

Looking for a high protein muffin recipe? Our tasty jam & cream cheese muffins contain 7g protein each! Try them now!

Course Breakfast, Desserts, Oven recipes

Diet Low Calorie, Low Fat, Vegetarian

Time Max 45 min

Calories 150 – 450 kcal

Type meal plan recipes

Prep Time 15 minutes minutes

Cook Time 22 minutes minutes

Total Time 37 minutes minutes

Servings 12 muffins

Calories 177kcal

Author Abril Macías

Equipment

• Muffin pan
• Muffin cups
• Mixing bowl
• Sieve

Ingredients

• 2 tbsp poppy seeds (divided. Or flaxseeds)
• 2 egg
• 2 tbsp vegetable oil
• ⅔ cup milk of choice
• 1 cup low fat cream cheese
• ⅓ cup sugar
• 1 ⅔ cup all purpose flour (or whole wheat pastry flour)
• 2 tsp baking soda
• Salt to taste
• ⅓ cup vanilla protein powder
• ⅓ cup jam (any flavor, not too thick)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 200 C.
• Prepare a standard 12 cup muffin/cupcake pan with paper liners.
• In a large bowl mix 1 tbsp of poppy seeds, eggs, vegetable oil, milk of choice, cream cheese and sugar until fully incorporated.
  2 tbsp poppy seeds, 2 egg, 2 tbsp vegetable oil, ⅔ cup milk of choice, 1 cup low fat cream cheese, ⅓ cup sugar
  
• Sieve on top the dry ingredients: flour, baking powder, salt and protein powder. Mix the batter until incorporated.
  1 ⅔ cup all purpose flour, 2 tsp baking soda, Salt to taste, ⅓ cup vanilla protein powder
  
• Fill with batter ⅓ of the muffin cups. Add 1 tsp of jam in the middle of each muffin cup, then fill all of them evenly with the remaining batter.
  ⅓ cup jam
  
• Top muffins with remaining 1 tbsp of poppy seeds.
  
• Bake for 18-22 minutes, until the top is golden and the muffin bounces back when you press it gently.
  

Notes

Make-ahead? Yes, prep the night before. They’re good warm and cold.

Freezable? Yes, absolutely.

Looking for more? Try out some of these recipes:

• Fluffy and tasty All(mond) is Good Muffins
• Keen on quinoa Fluffy Quinoa Egg Muffins
• Heavenly indulgence Irresistible Vegan Banana Muffins with Sweet Apple Chunks
• Taste sensation Moist Almond Flour Muffins
• Great looking and soooo tasty Green Waffles with Cream Cheese

Nutrition

Nutrition Facts

Cream Cheese Protein Muffins

Amount per Serving

Calories

177

% Daily Value*

Fat

 

5

g

8

%

Saturated Fat

 

1

g

6

%

Trans Fat

 

0.02

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

1

g

Cholesterol

 

44

mg

15

%

Sodium

 

283

mg

12

%

Potassium

 

169

mg

5

%

Carbohydrates

 

27

g

9

%

Fiber

 

2

g

8

%

Sugar

 

12

g

13

%

Protein

 

8

g

16

%

Vitamin A

 

203

IU

4

%

Vitamin C

 

2

mg

2

%

Calcium

 

97

mg

10

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

I hope you enjoyed trying these awesome protein muffins! Let me know what you thought of them in the comments below!

The post Cream Cheese Protein Muffins: The Perfect Snack! appeared first on Hurry The Food Up.

Ok, ok I hope you are excited to try this one! It is, without a doubt, the best banana bread I’ve ever eaten and I can’t wait to share it with you.

For starters, it’s a great breakfast option. But you could honestly eat it any time – it’s a great post workout treat!

Unlike traditional banana bread which has a lot of fat and refined sugar, I have crafted a healthier version that is not only delicious but is also going to help you hit those protein goals too.

I’ve chosen as many natural ingredients as I could and then boosted it with protein powder to make protein-packed banana bread.

Check it out!

Ingredients

Here are the fantastic ingredients that are included in this recipe.

Protein Powder

Vanilla or cinnamon protein powder is my choice here as it offers enough sweetness and its protein content is going to help to keep you feeling fuller for longer and satisfied through to lunch.

Oats

Oats and whole wheat flour are used in combination as they both have good levels of fiber which aids digestion.

Sweet and salty

A little sugar is added to give some added sweetness. But don’t worry I balanced out the sweetness with some salt (a key tip in baking!)

Raising agent

Next is the baking soda which helps the high protein banana bread to rise. If you don’t have soda you can use baking powder instead that’s fine.

Spice

We’re going to pop in some cinnamon. It’s my favorite spice for this dish and compliments the bananas so well!

Nuts and seeds

Lastly, are the pumpkin seeds and pecans which are going to add some great health benefits and crunch to the dish.

Fruit

Bananas are obviously a key ingredient for protein banana bread recipes. And you’ve got to make sure they’re nice and ripe. When a banana has black spots on, it’s even better!

Dairy

Butter and eggs are classic baking ingredients and they work well in this recipe, but you could also look at alternatives if you want to make a vegan banana bread batter instead.

The final ingredient is Greek yogurt which is going to give us a really nice moist banana bread and a bit more protein power which is just what you want in this healthy breakfast!

How many calories are in protein banana bread?

There are a great number of calories for a breakfast in this recipe. It has 306 calories which means it’s a bit over what I would suggest you have as a dessert but for a meal, it’s a great option.

It also has an awesome 15 grams of protein which is really going to help you hit your daily protein goals from the get-go!

Here you can check out the rest of the overview of nutritional information:

Health benefits

My star ingredients in this recipe are Greek yogurt, protein powder, and eggs which are all going to give us a great amount of protein.

Protein is a building block that has lots of great benefits to your health including supporting the growth of muscles, reducing cravings, and giving you a higher level of satiety (which could even aid weight loss).

If you’re looking for more high-protein meal inspiration I think you’ll enjoy this collection of high-protein recipes or, why not download this Free 7-Day High-Protein Meal Plan.

Bananas and pecans are great for heart health and lowering blood pressure due to the potassium inside.

Oats are great for lowering cholesterol, and supporting your digestive system, and are naturally gluten-free.

Finally, the pumpkin seeds and cinnamon are both high in antioxidants so this recipe is packed with goodness for the whole family!

How to make this healthy banana bread recipe

Quick note as pointed out by a friendly reader – I’ve found the perfect size loaf pan to be about 20 x 36 cm (8 x 14 inches).

Protein powder banana bread FAQs

Here are the answers to your top questions about banana bread:

Recipe variations

• Different add-ons: Throw in raisins, different nuts, cinnamon or add some delicious chocolate chips. There’s even a way to make homemade chocolate chips!
• Different protein powder: You could change the flavour of the protein powder. How about making a chocolate banana bread by using chocolate protein powder.
• Different sugar: If you can’t get hold of brown sugar you can always use white sugar, like castor.
• Different tray: If you don’t have a loaf tin, you could always use a muffin tin and make banana protein muffins. They would be easy to take out and about.

More recipes like this

If you love this take a look at these recipes too:

• Banging Banana Mug Cake
• Healthy 2-Ingredient Banana Oatmeal Cookies
• Protein Baked Oats
• Gluten Free Banana Bread
• High Protein Chocolate Pudding

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5 from 1 vote

High-Protein Banana Bread

Boost your protein goals in just 15 minutes! This is the best banana bread I've ever tasted and it's super easy to make!

Course Breakfast, Desserts, Snack

Diet Low Calorie, Dairy Free, Vegetarian

Time More than 45 min

Calories 150 – 450 kcal

Type meal plan recipes

Prep Time 15 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 15 minutes minutes

Servings 8 servings

Calories 306kcal

Author Abril Macías

Equipment

• Hand blender
• Sieve
• Baking paper
• Baking sheet

Ingredients

• ¼ cup butter
• ½ cup protein powder (vanilla or your fave flavor)
• ⅓ cup rolled oats
• 3 bananas (as ripe as possible, preferably with dark spots)
• ⅔ cup low fat Greek yogurt
• 2 eggs
• ⅛ cup brown sugar
• ¼ cup pumpkin seeds
• ¼ cup pecans (chopped)
• 1 ¾ cup wholegrain flour
• Salt to taste
• 1 tsp baking soda
• 1 ½ tsp cinnamon

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 180 C / 350 F.
• Prepare a loaf cake pan covered with parchment paper. Approximate size of 20 x 36 cm.
• Melt the butter in a small pot. Allow it to get golden brown, this will improve the flavor. Just be careful not to burn it.
  ¼ cup butter
• In a large bowl add the 3 peeled bananas. Crush with a fork until you have a puree with some small lumps.
  3 bananas
• Add oats, protein powder, low fat Greek yogurt, eggs, brown sugar and melted butter. Mix with a whisk or hand blender until everything is incorporated.
  ½ cup protein powder, ⅓ cup rolled oats, ⅔ cup low fat Greek yogurt, 2 eggs, ⅛ cup brown sugar
• Sieve the flour, salt, baking soda and cinnamon on top of the bowl. Then mix until there are no dry clumps of flour left.
  1 ¾ cup wholegrain flour, 1 tsp baking soda, 1 ½ tsp cinnamon, Salt to taste
• Fold ⅔ of the pumpkin seeds and pecans.
  ¼ cup pumpkin seeds, ¼ cup pecans
• Add banana cake batter to the prepared loaf pan. Top with remaining pumpkin seeds and pecans.
• Bake for 45 mins to an hour, depending on the oven. The banana bread will be done when it is deeply golden brown on top, when you press gently with your hand the crust springs back up (no indentation), and when inserting a toothpick or cake tester it comes out dry (not wet batter) with some crumbs stuck to the sides (not completely dry).
• Allow to cool before serving.
  

Notes

Make-ahead? Yes, prep the night before.

Freezable? Yes, absolutely. Just cut into slices before freezing and put inide a ziplock bag or tupperware. A few minutes in the oven and it’ll be good as new!

Here are some more recipes that you may enjoy:

• Tasty start of a day Bread Pudding Breakfast
• Homemade classic Gluten Free & Vegan Banana Bread
• True culinary masterpiece Super Easy Baked High Protein French Toast Recipe
• Sweet and tasty Banana Oatmeal Fitness Cookies
• Yumm desert Cream Cheese Protein Muffins

Nutrition

Nutrition Facts

High-Protein Banana Bread

Amount per Serving

Calories

306

% Daily Value*

Fat

 

13

g

20

%

Saturated Fat

 

5

g

31

%

Trans Fat

 

0.2

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

4

g

Cholesterol

 

69

mg

23

%

Sodium

 

291

mg

13

%

Potassium

 

351

mg

10

%

Carbohydrates

 

37

g

12

%

Fiber

 

5

g

21

%

Sugar

 

10

g

11

%

Protein

 

15

g

30

%

Vitamin A

 

299

IU

6

%

Vitamin C

 

4

mg

5

%

Calcium

 

76

mg

8

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Well I hope you love it as much as I do! This is the best protein banana bread recipe in my opinion, and I’m sure banana bread lovers will agree!

If you want more meal inspiration take a look at this weekly high-protein meal plan.

The post Super High-Protein Banana Bread: A Post-Workout Treat! appeared first on Hurry The Food Up.

Festive meals tend to be meat dominated, so it’s easy to feel hard done by if you aren’t eating meat! However, this does not need to be case.

You can still enjoy an indulgent Christmas dinner without waiving your commitment to vegetarianism! Let me show you how!

There are many options for a vegetarian Christmas dinner centre piece. The classic is a nut roast, which I absolutely love. However, you might want to switch it up a bit if you’re used to eating nut roasts every year.

That’s where a vegetable wellington comes in. Crispy, golden flaky pastry decorated with festive star shapes, wrapping a hearty vegetable mixture with feta – what’s not to love?

Plus, it’s a healthier option than some of the heavily processed fake ‘meats’ that you can find on the shelves near Christmas time. I don’t want to even think about all the weird ingredients that go into making that ‘meaty’ flavor!

Not to mention that, in my opinion anyway, they are usually quite bland tasting…I’d pick a flavorful vegetable wellington over fake turkey any day!

Ingredients

Leek

I love leeks for their sweet, rich, oniony flavor, and soft texture. They complement the sweet potatoes beautifully.

Sweet potato

These add bulk and a pop of color to the wellington stuffing, aside from the obvious – their delicious flavor! Feel free to substitute for butternut squash if that is all you have access to! The effect is much the same.

Chestnuts

A festive favorite! Sweet, soft, buttery chestnuts are the perfect addition to this veggie wellington. If you want to up the festive flavors even more, why not throw in a handful of dried cranberries too? If you need a replacement, tried chopped portobello mushrooms, walnuts or smoked tofu!

Spinach

Spinach is a great healthy addition to any dish and I love it in this wellington. If you don’t have spinach, some finely chopped kale will also work!

Thyme

Fresh thyme adds a gorgeous herbaceous flavor to this dish. You are welcome to use dried thyme if you can’t get hold of the fresh stuff, or to switch it out for rosemary or sage. Or whack them all in and see what happens!

Salad cheese

Salad cheese is a soft cow’s milk cheese, a little like feta. If you can’t get hold of any, then feta will also do the job. The sharpness of the cheese balances the earthy, mild flavors of the nuts, veggies and thyme.

Puff pastry

Flaky puff pastry is what makes this dish so irresistible and indulgent. It is easiest to buy ready made pastry (though you are of course welcome to try to make it yourself!). What’s more, if you buy vegan puff pastry and cut out the cheese, then you have yourself a vegan Christmas dinner!

How many calories are in this vegetable wellington?

This vegetable wellington contains 776 calories per serving, and it contains 13g protein per serving.

Here’s a quick overview of 1 serving:

Health benefits

I’m not too worried about the health benefits for holiday meal! It’s Christmas after all – if there is any time to put aside those concerns and indulge yourself, it’s the festive season!

So this isn’t one of our super lean, protein packed, calorie controlled dishes. However, you can rest assured that it is made of healthy whole food ingredients and is considerably healthier than a classic beef wellington.

How to make the best vegetable wellington?

• Chop the leeks and onions and fry in butter in a large skillet over a medium heat. To lower the saturated fat, fry in olive oil instead.

• Dice the sweet potato and add to the frying pan with garlic and thyme. Cook for 5 minutes.

• Crush the chestnuts with a fork and add to pan. Cook for a couple of minutes.

• Add the spinach and turn off the heat. Keep stirring. Let it cool.

• Crumble the cheese into the mix.

• Pour onto a sheet of cling film spread out on your work surface.

• Shape the mixture into a ‘log’.

• Wrap the clingfilm tightly around the ‘log’ and store in the fridge for an hour.

• Lay the sheet of puff pastry out and slide the log of filling into the center of the puff pastry.

• Wrap the pastry around the filling, dabbing a little water at the edges and pressing down with a fork to help them stick together.

• Cut any leftover pastry into fun festive shapes and decorate the top of the wellington. If you want, use a pastry brush to apply an egg wash now.

• Bake for 35 minutes on a sheet of parchment paper, with your oven temperature at a medium-high heat! Serve in thick slices.

If you have any questions about preparing/storing/reheating this vegetable wellington, we have answers for you here!

FAQs

Can I make this ahead?

Yes! You can make the filling ahead and store it in the fridge in an airtight container / plastic wrap for a few days. However, I would not recommend assembling the wellington in the pastry until the day you intend to cook it, as it will get soggy and not become golden brown and crispy.

How to store and reheat?

Store leftovers in the fridge or freezer and reheat in the oven! You can store this in the fridge for up to 3/4 days, or in the freezer for a month. You can also microwave your leftovers, but this will make the pastry go soggy.

What to serve with vegetable wellington?

Roast potatoes or roast vegetables are nice to serve with vegetable wellington. And all your usual Christmas side dishes work too! Roast potatoes, roast vegetables, gravy, brussel sprouts, cranberry sauce etc. You don’t even need to serve it with anything, as it works well by itself.

What does Wellington mean in food?

Wellington refers to a dish where meat or vegetables are wrapped in pastry in a long cylindrical shape and baked. It can either be made in individual portions or as a large pastry to be sliced into individual portions.

The classic wellington is a beef wellington, but there are many a vegetarian-friendly version of beef wellington.

What is vegan wellington made of?

Any vegan filling of your choice and vegan pastry (easy to buy in shops – vegan pastry simply uses a plant-based source of fat instead of butter). You can get creative with fillings and try different mixes of vegetables, legumes, maybe tofu even!

Can you freeze a vegetable wellington?

Yes! I recommend slicing it into individual portions first before freezing as this makes it easier to reheat when you need it.

Vegetable wellington variations and alternatives

To make a vegan vegetable wellington, cut the cheese and either replace with smoked tofu, a vegan feta alternative, or just leave it out completely. Choose flaky pastry that is made without butter (easily accessible in most big supermarkets!). Fry your vegetables in olive oil instead of butter.

To make this gluten-free, choose a gluten free pastry alternative, of which there are quite a few!

You can also experiment with fillings – a mushroom mixture can be a delicious option, or you can try various other vegetables such as diced bell peppers, red onions, butternut squash, carrots etc.

Why not experiment with cheese as well? Goat cheese makes an awesome alternative to feta. And instead of chestnuts, you could use walnuts or pecans.

More festive vegetarian and vegan recipes

If you enjoyed this vegetarian wellington recipe, why not try some of my other festive favorites, such as this incredible nut roast, this banging brussel sprouts with balsamic vinegar recipe or these awesome vegetarian pigs in blankets.

I’ve even got a whole list of vegan Christmas recipes for all courses, complete with suggested set menus!

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4.82 from 27 votes

The Perfect Vegetarian Vegetable Wellington Recipe

Looking for a show-stopping vegetarian Christmas main? Try our delicious vegetable wellington – your new festive fave!

Course Dinner, Main Course, Oven recipes

Cuisine British

Diet Egg Free, Vegetarian

Time More than 45 min

Calories Above 650 kcal

Type meal plan recipes

Diet egg-free

Prep Time 25 minutes minutes

Cook Time 35 minutes minutes

Total Time 1 hour hour

Servings 6 people

Calories 776kcal

Author HurryTheFoodUp

Equipment

• Knife
• Cutting board
• Pan
• Baking brush
• Baking paper
• Baking sheet

Ingredients

• 1 leek
• 1 onion
• 1 sweet potato
• 1 ½ cups chestnuts (cooked and peeled)
• 2 cups spinach
• 2 tbsp butter (or use oil to make it vegan)
• 2 tbsp thyme, fresh (1 tbsp dried)
• 2 clove garlic (diced)
• 5.3 oz salad cheese (a soft cow’s milk cheese, a little like feta. If you can’t find it, use feta instead) (or use a vegan cheese)
• 21 oz puff pastry (1 large sheet per 3 people)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Chop the leek and onion finely and fry softly in butter. While they’re cooking, dice the sweet potato into small pieces and then add to the pan after five minutes, along with the garlic and thyme. Cook gently for another five minutes to ten minutes. Crush the chestnuts with a fork or masher and also add to the pan. Cook for another two minutes. Finally, add the spinach and turn off the heat, stirring often.
  1 leek, 1 onion, 1 sweet potato, 1 ½ cups chestnuts, 2 cups spinach, 2 tbsp thyme, fresh, 2 clove garlic, 2 tbsp butter
  
• After it’s cooled a little, crumble the soft cheese into the mixture.
  5.3 oz salad cheese
• Pour the cooled mixture into cling-wrap into a ‘log’ shape (one for each sheet of pastry).
• Wrap tightly and let cool in the fridge for an hour.
  
• Lay out your puff pastry and roll the filling into the middle.
  21 oz puff pastry
• Use a brush with a little water to brush the edges of the pasty as you fold it together, then use a fork to squish the edges together.
• Cut off any leftover pastry into festive shapes and add to the wellingtons.
• Bake for 35 mins on 180°C/360°F 🙂
  

Notes

If you enjoyed this, make sure you check out the rest of our Christmas collection. With everything from mulled wine to THE perfect potatoes, you’re in good hands.

NOTE: the nutritional information supplied uses all ingredients and feta cheese 🙂

Nutrition

Nutrition Facts

The Perfect Vegetarian Vegetable Wellington Recipe

Amount per Serving

Calories

776

% Daily Value*

Fat

 

48

g

74

%

Saturated Fat

 

16

g

100

%

Cholesterol

 

32

mg

11

%

Sodium

 

595

mg

26

%

Potassium

 

500

mg

14

%

Carbohydrates

 

75

g

25

%

Fiber

 

4

g

17

%

Sugar

 

5

g

6

%

Protein

 

13

g

26

%

Vitamin A

 

6873

IU

137

%

Vitamin C

 

25

mg

30

%

Calcium

 

185

mg

19

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

I hope you enjoyed this vegetable wellington recipe – it’s one of my favorite main courses ever! Let me know what you thought in the comments.

The post The Perfect Vegetarian Vegetable Wellington Recipe appeared first on Hurry The Food Up.

While some people may balk at the prospect of no turkey with your Christmas roast, I think a delicious, moist, flavorful nut loaf is an absolute treat and the perfect meat-free centre piece!

What is a nut roast, first of all? If you haven’t had one before, imagine a vegetarian meat loaf, made with a nut mixture, legumes, vegetable stock and fresh herbs, baked in a loaf tin and served in slices.

There are a million different ways to make a nut roast depending on the flavor combination / texture that you are after. This nut roast contains cashews and peanuts and is flavored with oregano, thyme, parsley and basil. It’s my absolute favorite to whip out on special occasions.

The other great thing about nut roasts is that they are super easy to put together. A few ingredients have to go in the food processor or be gently fried, but after that it’s mostly just a case of mixing everything together, whacking it in a tin, and baking. Simple as anything!

Ingredients

Cashews
I love the rich flavor of cashew nuts and think they work super well in nut roast. However, they can be quite expensive, so feel free to swap them out for a different kind of nut, if that works better for you!

Peanuts
One of my favorite silly fun facts is that peanuts aren’t technically nuts, they are legumes like beans and lentils! However, in culinary terms they are used as nuts. For this recipe, you can use plain roasted peanuts or shake it up a bit and use a bag of spiced peanuts.

Breadcrumbs
Bread crumbs help to bulk out the roast and absorb the flavors. I would recommend making bread crumbs from stale bread and most shop-bought bread crumbs will be too fine.

Eggs
Eggs play the important role of binding the nut roast together. If you are vegan, you can use flax eggs or chia eggs instead.

Stock
Vegetable stock adds flavor and moisture to the dish. For this recipe, you can either mix the stock with water, or, if you have it, with marmite! Marmite adds an extra kick of umami.

Herbs
I use oregano, parsley, basil and thyme to season this nut roast. Fresh is always best, but dried works well too of course!

Cheese
I like to stir in a bit of cheddar to add a bit of tang and some gooey goodness. You are welcome to use a different type of cheese if you have a preference, but I would recommend sticking to hard/semi-hard cheeses and steering clear of soft cheese like brie or mozzarella.

How many calories are in this nut roast?

This nut roast contains 443 calories per serving, and it contains 19g protein per serving.

Here’s a quick overview of the nutritional data:

Health benefits

I’m not too fussed about the health benefits with this one – it’s the holiday season, I’m here to indulge in good food! So, while I haven’t monitored the macros as closely as usual, this is by no means an unhealthy dish! Especially compared with traditional meat based Christmas dishes.

For starters, nuts are super good for you and a great addition to any diet. Secondly, there is a solid amount of protein (19g) and fibre (5g) in each serving of this dish.

How to make the best nut roast

• Grind: crush the nuts either by hand or in a food processor. If making the breadcrumbs, process them now too. Mix nuts and breadcrumbs together in a large bowl. If crushing by hand, you can use the bottom of a glass bottle to crush the nuts in a bowl.
  
• Fry: Dice the onions, then fry them over a medium heat in a generous amount of olive oil. Add to the nut/breadcrumb mix.
  
• Add: Combine the rest of the ingredients (eggs, herbs, cheese, vegetable broth, garlic) and mix well.
  
• Rest: Let the mixture rest for 15 minutes.
  
• Roll: Roll it into a cylinder and place on a baking tray lined with parchment paper, or press into a prepared loaf tin. Cook for 40 minutes (check it at 30 minutes, to avoid it drying out!).

FAQS

Got questions? I’ve got answers!

Can I make this ahead of time?

Yes! You can make the nut roast mix on Christmas eve and store it in the fridge, to cook the next day. This is a great alternative to cooking everything on the day, as it frees up more time to enjoy yourself outside the kitchen on the big day!

How do I store and reheat this nut roast?

Leftover nut roast can be stored in an airtight container in the fridge for up to 3 days and reheat in the microwave for 2-3 minutes! You can also cut it into individual slices and freeze those for up to a month.

What to serve with a vegetarian nut roast?

Tomato sauce or gravy are great drizzled over a nut roast. All your traditional Christmas side dishes go well with nut roast too – cranberry sauce, brussels sprouts, roast potatoes, yorkshire pudding!

What does a nut roast contain?

Nut roasts usually have a base of nuts, legumes, bread crumbs and sometimes mushrooms. They are seasoned with fresh or dry herbs and usually onion and garlic.

Are nut roasts healthy?

Depends on what you put in it! Most nut roasts are somewhat healthy because they are made with primarily whole food ingredients. They can be quite high in fat, because of the fat content of nuts.

However, nuts come with a whole host of other health benefits, so you could say it balances out! Either way, it’s Christmas – no need to sweat it too much!

What do you eat with a nut roast?

Normal Christmas sides (the vegetarian ones!). Gravy, roasted root vegetables, stuffing, brussell sprouts, cranberry sauce. Some people like to spread tomato paste on top of their nut roast, or prepare a smoky tomato sauce to drizzle over it.

Nut roast variations and alternatives

If you want this to be a vegan roast, you can replace the eggs with flax eggs or chia eggs and use vegan cheese instead of normal cheese. Alternatively, you could cut the cheese out altogether.

This roast can be made gluten-free if you use gluten-free bread for the breadcrumbs. Alternatively, you could use oats or ground almonds!

You can also switch up the ingredients – why not try pumpkin seeds or brazil nuts? Or give chestnut mushrooms or red lentils a go? If you try anything out, let me know what the best results you came up with were in the comments!

What our readers are saying

Another excellent recipe from this great team! Thank you. I substituted walnuts because I didn’t have any peanuts and it was really great.

Paddy ⭐⭐⭐⭐⭐

What a fantastic recipe and so easy to make too. We made this yesterday and it is by far the best nut roast/roll we have ever eaten. We made the whole roll, so as there are 2 of us we have enough for 3 meals and as you say we can freeze some.

Susie and Martin ⭐⭐⭐⭐⭐

I made this at the weekend and my son said it was the best nut roast ever! He’s taken the leftovers home with him – I made him the big 6 servings just for him 🙂

Sue ⭐⭐⭐⭐⭐

More festive recipes

Check out our vegan christmas recipes, complete with set menus to inspire you! Includes recipes like our crispy brussel sprouts with balsamic vinegar , colourful christmas slaw and perfect roast potatoes.

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4.75 from 94 votes

Perfect Vegetarian Nut Roast (fool-proof recipe)

Looking for a show stopping centerpiece for your vegetarian christmas dinner? Try our delicious nut roast recipe now!

Course Dinner, Oven recipes, Sides

Cuisine Vegetarian

Diet Low Calorie, Dairy Free, Vegetarian

Time More than 45 min

Calories 150 – 450 kcal

Type meal plan recipes

Prep Time 30 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings 6 people

Calories 443kcal

Author HurryTheFoodUp

Equipment

• Baking sheet
• Knife
• Cutting board
• Grater
• Pan

Ingredients

• ¾ cup cashews
• ¾ cup peanuts (roasted or spiced)
• 5 slices wholegrain bread (whole wheat, crumbled; 5 slices = ca. 220g)
• 1 large onion
• 3 tbsp olive oil
• 2 eggs
• 2 cloves garlic
• Salt and pepper to taste
• ⅕ cup vegetable broth
• 1 tsp oregano, dried
• 1 tsp thyme, dried
• 1 tbsp parsley, dried
• 1 tbsp basil, dried
• 5 oz cheddar cheese (mature cheddar is great) (or use vegan cheese to make the whole thing vegan)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 180°C/350F.
• Crush or grind the nuts (you can use a food processor to save time) then mix with the breadcrumbs. If you don’t have all the proper equipment (we don’t) then use the end of a glass bottle crush the nuts in a plastic bowl.
  ¾ cup cashews, ¾ cup peanuts, 5 slices wholegrain bread
• Dice then fry the onion in plenty of oil. When the onions have turned clear, add them (and all the oil!) to the mix.
  1 large onion, 3 tbsp olive oil
• Add in the eggs, crushed or grated garlic, salt, pepper, broth, herbs and grated cheese.
  2 eggs, 2 cloves garlic, Salt and pepper to taste, ⅕ cup vegetable broth, 1 tsp oregano, dried, 1 tsp thyme, dried, 1 tbsp parsley, dried, 1 tbsp basil, dried, 5 oz cheddar cheese
• Mix again then knead well.
• Let it stand for 15 minutes.
• Roll into a roll shape.
• Place in baking tray and cook for 40 minutes at 180°C (check it after 30 mins, you don’t want it getting too dry).
• Done! Enjoy your veggie replacement.

Notes

Please note that our nutritional information uses wholegrain bread.

Make-ahead? Yes, you can make it the night before.

Nutrition

Nutrition Facts

Perfect Vegetarian Nut Roast (fool-proof recipe)

Serving Size

 

226 g

Amount per Serving

Calories

443

% Daily Value*

Fat

 

33

g

51

%

Saturated Fat

 

9

g

56

%

Cholesterol

 

79

mg

26

%

Sodium

 

688

mg

30

%

Potassium

 

389

mg

11

%

Carbohydrates

 

21

g

7

%

Fiber

 

5

g

21

%

Sugar

 

4

g

4

%

Protein

 

19

g

38

%

Vitamin A

 

386

IU

8

%

Vitamin C

 

3

mg

4

%

Calcium

 

253

mg

25

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

I hope you have enjoyed making this incredible nut roast and that it made an awesome main dish for your Christmas dinner! It’s one of my favourite ever vegetarian Christmas dinner recipes 🤗

Let me know what you thought in the comments! Nothing better than a delicious easy nut roast to complete a roast dinner!

The post Perfect Vegetarian Nut Roast (fool-proof recipe) appeared first on Hurry The Food Up.

Broccoli and cauliflower are incredibly versatile veggies already. You could toss either in a warm vinaigrette for a hearty salad, throw one on a skillet with cheddar for an easy meal or squeeze either between some bread and other veggies to make a sandwich – I could go on and on, but you get the picture. 

Either veggie can hold their own on any platter. But, when you combine both to make this stunning low carb meal, you’ve got yourself something revolutionary. 

Perfectly tender with lightly crispy edges; this Mediterranean-style roasted broccoli and cauliflower recipe is the best there is.

With just broccoli and cauliflower, a handful of other simple ingredients and some heat, you’ll have this simple and nourishing meal laid out before you in no time!

Ingredients

Spices and Dressing

To add more flavour to my roasted vegetables, I decided to use olive oil (extra virgin), curry powder, chopped garlic and some shredded cheese. 

Cheddar or vegetarian parmesan cheese would do great for this easy side dish recipe and if you’re all out of curry, turmeric would suffice. 

Olive oil is a staple in my pantry so I’ve always got a bottle, but you can use a neutral oil like canola or avocado oil. 

A more flavourful oil like peanut oil would really do wonders here, so I’d recommend using that instead.

Garlic powder could replace the fresh garlic cloves and you could consider adding black pepper, cayenne pepper or a pinch of red pepper flakes to give it a spicy kick before you top everything off with some sesame seeds!

Vegetables

Two members of the cruciferous family star in this Spanish favourite; fresh broccoli and fresh cauliflower. 

Take them out and you’ve got a hot pan of oil, cheese and spices which… isn’t so bad but, doesn’t sound the most appetizing either. 

There aren’t any substitutes that can replace those or the intensely sweet but tart sun-dried tomatoes either without altering the meal entirely, but you can add a couple of sliced carrots, red onions or radishes to make this dish all the more hearty! 

How many calories are in this roasted broccoli and cauliflower?

One serving of this oven-roasted cauliflower and broccoli recipe will provide you with just about 396 calories and 16g of protein.

Here’s a quick rundown of its nutritional info:

• kcal 396kcal
• Carbs 26g
• Fat 28g
• Protein 16g

Health Benefits

If you’re looking for a roasted broccoli and cauliflower dish, then there’s a good chance you’re after the spectacular health benefits of both broccoli and cauliflower. 

But what if I told you they could taste amazing as well?

Hailing from the cruciferous side of the vegetable world, broccoli and cauliflower are superfoods for want of a better word.

Sure, you can shell out loads for your açaí or goji berries. You can spend ages hunting down your wheatgrass and noni fruits. But sometimes it pays to look a little closer to home.

By itself, broccoli is low in carbs and high in fiber. It’s also full of all sorts of vitamins and minerals; When many people think of vitamin C they often think orange. It might just be time to go green.

Just one cup of broccoli contains more than a day’s recommendation of vit C and is also high in K1, folate (B9), potassium, manganese and iron.

Consumption of broccoli may help reduce the risk of cancer, heart disease, may lower cholesterol levels and improve eye health. 

Cauliflower is just as nutritious. It’s all about the glucosinolates – and their bid to help prevent cancer. In-depth research and reviews can be found in this article about the health benefits of cauliflower.

How to make the best oven-roasted broccoli and cauliflower

• Set your oven to preheat at 200°C/390°F. Mince the garlic and chop the sun-dried tomatoes. Separate the cauliflower and broccoli florets into smaller pieces and keep each in a medium bowl.

• Grab a large bowl and mix the olive oil, garlic, cheese, tomatoes and curry powder till they’re well combined. Bring forth the broccoli and cauliflower then add them to the mix, making sure each bite-sized floret has been well coated.

• Rim the edges of your baking tray, sheet pan or baking sheet with some parchment paper. Spread everything onto your prepared baking sheet in a single layer and cover with aluminium foil.

• Throw into the oven and after 20 mins, open up the oven and give everything a nice toss. Close the oven and let the veggies stay in for another 10-15 mins till their edges have turned slightly brown.

Sprinkle over some salt and pepper (with some extra cheese, if you’re naughty) and, that’s about it. Your roasted cruciferous vegetables are all done!

Serve as the perfect side dish, one heck of an appetiser or alone as a mouthwatering lunch.

FAQs for Roasted Broccoli and Cauliflower

What takes longer to cook broccoli or cauliflower?

Since cauliflower florets are denser and sturdier than broccoli’s, cauliflower generally takes longer to cook. However, the size of their florets and the cooking method you choose to use also play a pretty big role in how fast either are going to cook, so keep that in mind.

Is roasted broccoli healthy?

Roasted broccoli is extremely healthy and nutritious too! “But won’t the nutrients get lost in all the heat?”, you ask. Well… not exactly. 

You see, whenever you cook veggies in high temperatures, there’s a chance you’re going to strip some of those vitamins and minerals away. But, you’re also going to break down the cell walls to release others. 

How you cook them also matters.

We’re not throwing the veggies on an open flame for eternity; we’re simply coating and roasting them in the oven for a bit, so they can soak up those flavours well and we get slightly crisp tender and still nourishing veggies! 

How do you cook broccoli and cauliflower?

You can:

• blanch broccoli and cauliflower to make frittatas, cold salads or even casseroles
• whirl them in a blender for a soup 
• saute them with other veggies to make a main 
• Or even drizzle some oil over the veggies, toss them in seasoning and roast them to make a simple side dish you’ll be dreaming of for days!

More Broccoli and Cauliflower Recipes

Here are some of our most renowned cauliflower and broccoli recipes!

• Easy Broccoli and Cauliflower Soup
• Sweet Potato and Broccoli Edamame Salad Bake
• Vegan Stir Fry with Creamy Peanut Sauce
• Broccoli Pasta
• Roasted Cauliflower Steak with Red Pepper Sauce
• Broccoli Cheese Casserole
• Roasted Cauliflower Curry
• Low-Carb Garlic Mashed Cauliflower
• Creamy Vegan Cauliflower Soup
• And finally, here’s a compilation of the best Vegan Broccoli Recipes!

This roasted cauliflower and broccoli is a delicious side dish guaranteed to be a new staple at your thanksgiving or Christmas dinner table and a meal the whole family can enjoy (try it with our vegan thanksgiving recipes!). 

Have a go at it and tell me how your meal went in the comments. Loved it? Of course you did, leave us a rating and follow our blog for more!

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4.71 from 44 votes

Garlicky Oven-Roasted Broccoli and Cauliflower Recipe

Roasted broccoli and cauliflower florets coated with a savoury mix of cheese, tomatoes, spices and olive oil make this easy lunch or side dish you’ll love!

Course Oven recipes, Sides

Cuisine Mediterranean

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegetarian

Time Max 45 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 4 people

Calories 396kcal

Author Lorena Nart & HurryTheFoodUp

Equipment

• Knife
• Cutting board
• Foil
• Baking sheet
• Baking paper
• Mixing bowl
• Grater

Ingredients

• 1 small head broccoli (about 350g/12oz)
• ½ head cauliflower (about 500g/18oz)
• 1 cup grated cheese (cheddar for example)
• ½ cup sun-dried tomatoes in oil
• 7 cloves garlic
• 5 tbsp olive oil
• 1 tsp curry powder
• Salt and pepper to taste

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 200°C/390°F.
• Finely dice the garlic.
  7 cloves garlic
• Chop the sundried tomatoes into small pieces.
  ½ cup sun-dried tomatoes in oil
• Mix the olive oil, garlic, sundried tomatoes, cheese and curry powder in a large bowl.
  1 cup grated cheese, 5 tbsp olive oil, 1 tsp curry powder
• Chop the broccoli and cauliflower into small florets. Then add them to the mix and make sure they're well-coated.
  1 small head broccoli, ½ head cauliflower
  
• Layer everything out into a oven-proof dish/baking tray and cover with foil.
• Cook for about 20 minutes, then uncover and stir.
• Re-cover and cook for another 10-15 minutes, until nicely browned. The veg should be cooked through, but not soft and mushy.
• That's it! Add salt and pepper to taste before serving. Delicious
  Salt and pepper to taste
  

Notes

Need more broccoli and cauliflower inspiration? We have a tasty salad right here. And there’s creamy broccoli pasta over here, if you’re looking for something a bit bigger. You can’t go wrong with either.

Nutrition

Nutrition Facts

Garlicky Oven-Roasted Broccoli and Cauliflower Recipe

Amount per Serving

Calories

396

% Daily Value*

Fat

 

28

g

43

%

Saturated Fat

 

9

g

56

%

Cholesterol

 

30

mg

10

%

Sodium

 

299

mg

13

%

Potassium

 

1374

mg

39

%

Carbohydrates

 

26

g

9

%

Fiber

 

8

g

33

%

Sugar

 

10

g

11

%

Protein

 

16

g

32

%

Vitamin A

 

1350

IU

27

%

Vitamin C

 

203

mg

246

%

Calcium

 

327

mg

33

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Garlicky Oven-Roasted Broccoli and Cauliflower Recipe appeared first on Hurry The Food Up.