Loaded Broccoli makes a great Fast Day (FD) Meatless Main or meatless entrée. Vegetarians and omnivores will enjoy this dish that satisfies the desire for loaded baked potatoes without all the calories. Join Susie T. as she explains the best way to make Loaded Broccoli and the importance of eating good protein.
It’s hard to find great, vegetarian protein alternatives if you are eating a purist, paleo or primal alternate day fasting plan. GMO (genetically modified organism) is out. Soy is generally excluded from a paleo/primal diet because most soy comes from GMO plants and because of potential hormone disruption and pro-inflammatory profiles. So what do you do to ensure you consume enough protein as an intermittent fasting vegetarian?
Remember, you don’t HAVE to eat low carb while following an intermittent, alternate day fasting lifestyle. We just tend to prefer eating low or controlled carb, keto-style foods, because protein-rich foods are highly filling and are nutrient dense, resulting in less Fast Day (FD) hunger. Controlling carbs helps regulate blood sugar and insulin, which means, for most, that Fast Days (FDs) are easier. And I don’t know about you, but easy, hunger-free FDs is the name of the game.
It is possible to eat low calorie, but high carb protein substitutes such as pasta, beans and rice, and others—to ensure meeting the WHO and RDA minimum 0.8g/kg of LBM (Lean Body Mass) per day. But those choices are also pretty high calorie and high glycemic, which could lead to more hunger. (Remember, If you’re off a few grams of protein now and then, it’s not a big issue, but if you continue to routinely eat a low protein diet, problems arise: lean muscle loss, slower tissue repair, infections, lower immunity, greater inflammation, fatigue, slower metabolism, hair loss, teeth loss, osteoporosis, vitamin and mineral deficiencies, even death.
The Most Obvious Low-Carb, Vegetarian Protein Choices
Dairy
Cheese (more dairy)
Eggs (if you allow ovo-vegetarian foods)
Fish/Seafood (if you allow pescatarian foods)
Whey Protein (more dairy)
Casein Protein (more dairy)
Pea Protein
Hemp Protein
Rice Protein
Quorn (made from mushrooms, so possible mycotoxin and allergic reactions)
Seitan (made from wheat, so contains gluten)
TVP (Textured Vegetable Protein – contains soy)
Because protein is such a big deal, we believe, vegetarians who don’t eat eggs or seafood should choose protein substitutes such as GMO-free soy protein substitutes, and possibly Quorn protein substitutes, in addition to appropriate protein powders and quality dairy in order to meet RDA protein minimums.
Loaded Broccoli is a quick and delicious (and comforting) Fast Day (FD) vegetarian entrée. Fast Days Healing Days calls them Meatless Mains and we have some doozys! In less than 15 minutes you can have a delicious pile of low carb, keto, primal and very diabetic friendly broccoli that completely satisfies any desire for a loaded, stuffed baked potato. The bonus is that each serving packs as much as 34g, or more, of high quality protein into each serving. Enjoy!
[learn_more caption=”A Word About Soy”] If you have had a hormone positive cancer, please follow your doctor’s orders regarding soy consumption. The science is still inconclusive whether soy is an anti-cancer food or proliferates its growth. Some food manufacturers such as Boca and Annie’s claim to be 100% GMO-free.[/learn_more]
Loaded Broccoli – Vegetarian
Notes
Such a quick and easy meatless Fast Day (FD) meal. If you want to take this from vegetarian to omnivore, replace vegetarian bacon bits and crumbles with real bacon and cooked ground turkey. Pre-cook proteins, and pre-shred cheese for faster meals. Store in zip top bags. Keep the yogurt-sauce made up in the fridge for an even quicker Fast Day (FD) preparation.
Serving Ideas Serve with any grilled or pan-seared protein.
Nutritional Information
Loaded Broccoli Vegetarian Version Without Veggie Crumbles Per Serving: 304 Calories; 14g Fat (38.9% calories from fat); 28g Protein; 20g Carbohydrate; 5g Dietary Fiber; 33mg Cholesterol; 15g Net Carbohydrate
Loaded Broccoli Vegetarian Version With Veggie Crumbles: 339 Calories; 14g Fat (34.7% calories from fat); 34g Protein; 23g Carbohydrate; 6g Dietary Fiber; 33mg Cholesterol; 854m; 16g Net Carbohydrate
Loaded Broccoli Non-Vegetarian Version Without Meat Crumbles: 302 Calories; 17g Fat (48.6% calories from fat); 26g Protein; 14g Carbohydrate; 5g Dietary Fiber; 44mg Cholesterol; 9g Net Carbohydrate
Loaded Broccoli Non-Vegetarian Version With Meat Crumbles: 347 Calories; 18g Fat (44.2% calories from fat); 36g Protein; 14g Carbohydrate; 5g Dietary Fiber; 65mg Cholesterol; 9g Net Carbohydrate
Ingredients
- 6 ounces broccoli, steamed
- 1 teaspoon unsalted butter, melted
- 1/2 cup reduced fat cheddar cheese, shredded
- 2 tablespoons Garlic Herb Whipped Cream Cheese Spread—or 1 wedge Laughing Cow Lite Cheese
- 2 ounces non-fat Greek yogurt, about 3 tablespoons
- 2 tablespoons green onion, chopped
- 2 tablespoons vegetarian bacon bits
- sea salt
- freshly ground black pepper
Topping (Optional )
- 1/4 cup Boca Crumbles
Non-Vegetarian Variation (Optional)
- 2 bacon strips
- ¼ cup 90/10 ground beef crumbles, cooked—or extra-lean ground turkey crumbles, cooked
Instructions
- Split broccoli crown in half. Place cut side down on microwave safe dish. Wet a microwave safe paper towel with water. Squeeze out excess water and cover broccoli with wet paper towel. Microwave on high for 2 to 2 1/2 minutes. Remove from microwave and discard paper towel.
- Drizzle with melted butter and sprinkle with sea salt and pepper. Top with shredded cheddar. Nuke for 30 seconds to melt cheese slightly.
- Mix non-fat Greek yogurt with Dijon (I like country-style Dijon) and mound on top of loaded broccoli. Top with chopped red onion or green onions and crumbled bacon strips of bacon if making the non-vegetarian version. For only 35 additional calories, add about 7g of protein to this meal by adding 1/4 cup of Boca or vegetarian crumbles.
- Serve while piping hot!
- For Non-Vegetarian Version: Cook bacon and any meat crumbles desired. Replace the vegetarian bacon bits and crumbles with the full-meat counterparts.
Nutrition Facts
Loaded Broccoli – Vegetarian
Serves: 1 Serving
|
Amount Per Serving: 1 Recipe
|
||
|---|---|---|
| Calories | 304 | |
| % Daily Value* | ||
| Total Fat | 0 | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium | 0 | |
| Total Carbohydrate | 0 | |
| Dietary Fiber | 0 | |
| Sugars | ||
| Protein | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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