Creamy Baked Broccoli with Tomatoes and Kale

🥦 Creamy Baked Broccoli with Tomatoes & Kale

Serves: 4
Prep: 15 minutes
Bake: 25–30 minutes

Ingredients

• 4 cups broccoli florets
• 2 cups chopped kale, stems removed
• 1 cup cherry tomatoes, halved
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 4 oz (115 g) cream cheese, softened
• ½ cup unsweetened plain Greek yogurt
• ¼ cup unsweetened milk
• ½ cup shredded mozzarella
• ¼ cup grated Parmesan
• ½ tsp Italian seasoning
• ¼ tsp black pepper
• ¼ tsp salt, or to taste
• ¼ tsp red pepper flakes, optional

Directions

1. Heat oven to 375°F (190°C). Lightly grease a baking dish.
2. Cook the vegetables: Steam or microwave the broccoli for about 3–4 minutes, just until slightly tender. Drain well.
3. Heat olive oil in a skillet. Add garlic and kale and cook for 2–3 minutes, until the kale begins to wilt.
4. Make the creamy sauce: Whisk together cream cheese, Greek yogurt, milk, Italian seasoning, pepper, and salt until mostly smooth.
5. Add broccoli, kale, and tomatoes to the baking dish. Pour the cream sauce over them and gently toss.
6. Sprinkle mozzarella and Parmesan over the top.
7. Bake uncovered for 25–30 minutes, until bubbling and lightly golden.
8. Let stand for 5 minutes before serving.

Diabetes-friendly tips

• Use plain, unsweetened Greek yogurt—avoid flavored yogurt.
• Keep the tomatoes to about 1 cup; they add flavor and nutrients without making the dish overly carbohydrate-heavy.
• For more protein, add shredded chicken, turkey, salmon, or tofu.
• Pair it with a lean protein rather than bread, rice, or pasta for a more balanced meal.
• The exact carbohydrate amount depends on the brands and quantities used, so check nutrition labels if you’re counting carbs closely.

Approximate per serving: ~10–12 g total carbohydrate before any added protein, depending on ingredients.