Opportunity To Be Healthy - Beauty Secrets and Tips
  • Beauty Secrets
  • Health
  • Health Care
  • Staying Healthy
  • Beauty Secrets
  • Health
  • Health Care
  • Staying Healthy
No Result
View All Result
Opportunity To Be Healthy - Beauty Secrets and Tips
No Result
View All Result
Home Health Care

Crispy Smashed Broccoli with Nutritional Yeast

by
May 22, 2024
in Health Care
0
Crispy Smashed Broccoli with Nutritional Yeast
0
SHARES
3
VIEWS
Share on FacebookShare on Twitter

These oven-baked crispy smashed broccoli come together without needing to boil the broccoli first! They get their “cheesy” flavour from nutritional yeast so they’re dairy free, and sprinkled with panko crumbs for extra crispiness.

smashed broccoli on brown plate
These naturally dairy free crispy smashed broccoli are wonderful as a side dish or an appetizer!

I never met a green veggie I didn’t like, but I do have a special place in my heart for broccoli. This cruciferous veggie is the original 90s “superfood” and one of this dietitian’s favourite ways to put more greens on my plate. My two favourite ways to eat it? Either a classic broccoli salad or roasted in the oven so it gets all mellow and toasty.

I love me a smashed potato – I’ve got a recipe in my cookbook, Plant Magic – so I’m loving the trend of smashing other veggies too. Why? Well, it’s fun: when smashed, you get all these little thinner edges that go crispy in the oven. When you’re trying to eat more plants, it’s nice to vary the textures and flavours so boredom never enters the chat.

Creating a truly craveable, dairy free version of the viral smashed broccoli recipe took some doing. Vegan parmesan often doesn’t behave like dairy parmesan, so all of the blog advice to just substitute vegan cheese for dairy cheese is a recipe for disaster.

I tried making these a few different ways before settling on this recipe; most folks parboil the broccoli in water before smashing but well, I’m kinda lazy and if I can avoid washing another pot, I’ll do it. Plus, the broccoli gets waterlogged unless you dry it very well. So instead, we’re just roasting broccoli until it’s smashable, smashing it and then letting the edges crisp up. Adequate oil is important here so don’t skimp!

For the cheesy, crispy bit, we’re sprinkling everything in a generous mixture of my ride-or-die, nutritional yeast, and panko bread crumbs so you get plenty of flavour and texture for a vegetable side dish that is anything but boring. Hungry yet? Let’s DO this!

How to make this easy smashed broccoli in the oven

I love how easy and delicious this smashed broccoli is: only one baking sheet to wash, mostly hands off because the oven does most of the work, and ready in about 30 minutes! These step-by-step pictures will show you how…and the detailed recipe is below in the recipe card.

broccoli, nutritional yeast and panko crumbs
Grab your ingredients: you’ll need a pound of broccoli crowns, some panko crumbs (gluten free if you need!), nutritional yeast and a few pantry items: garlic and onion powder, salt, red pepper flakes and oil. Oh, and if you’re vegan or allergic, peep the ingredients of your panko as some brands have dairy (why?!?)
hand sprinkling nutritional yeast onto broccoli
Toss the broccoli with oil, nutritional yeast, garlic and onion powder and salt on a baking sheet.
broccoli on baking sheet
Spread the broccoli evenly on the baking sheet so it roasts instead of steams
hand smashing broccoli on baking sheet
Bake for 10 minutes, then gently smash with the bottom of a measuring cup.
hand sprinkling panko over broccoli
Bake for 10-15 minutes more until broccoli is browned, then sprinkle over the panko and bake for 3-5 minutes more.
crispy smashed broccoli on baking sheet
The panko should look golden brown when you’re done!

Why broccoli is so, so good for you

All veg are good veg, but I called broccoli the original 90s superfood for a reason: as a cruciferous veggie, broccoli is one of the best-researched vegetables we have with respect to health benefits.

Sulfur-based compounds called isothiocyanates in broccoli (and kale and cabbage!) are linked to healthy cell cycle regulation and anti-inflammation which is why some folks say that broccoli is part of an ‘anti-cancer’ lifestyle…a bit of an overstatement as cancer is extremely complex but there is some science behind it.

From a basic nutrition standpoint, broccoli is super nutrient-dense: one cup of raw broccoli has 2 grams of fibre, almost 50 mg of calcium as well as smaller amounts of iron, zinc and folate plus tons of antioxidant carotenoids like lutein and zeaxanthin, which are important for eye health.

More roasted vegetable recipes you’ll love:

  • Roasted Spaghetti Squash Dinner with Pesto
  • Roasted Brussels Sprouts with Almond Parmesan
  • Warm Roasted Beet and Carrot Salad with Arugula
  • Roasted Beets
  • Roasted Acorn Squash
smashed broccoli on brown plate

Print

Crispy Smashed Broccoli with Nutritional Yeast

These oven-baked crispy smashed broccoli come together without needing to boil the broccoli first! They get their cheesy flavour from nutritional yeast and are sprinkled with panko crumbs for extra crispiness.
Course Appetizer, Side Dish
Cuisine American
Diet Gluten Free, Vegan, Vegetarian
Keyword Broccoli, nutritional yeast
Dietary Preference dairy free, Gluten-Free, nut free, vegan, vegetarian
Prep Time 5 minutes minutes
Cook Time 30 minutes minutes
Total Time 35 minutes minutes
Servings 4 servings
Author Desiree Nielsen, RD

Ingredients

  • 1 pound broccoli crowns cut into florets 2-3 inches long and about 1½ inches wide
  • 2 tablespoons avocado oil or other neutral, high heat oil
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¾ teaspoon salt divided
  • pinch red pepper flakes optional
  • ⅓ cup dairy free panko bread crumbs gluten free if needed
  • 1 tablespoon nutritional yeast
Imperial – Metric

Instructions

  • Preheat oven to 450℉ (230℃). Make sure your florets aren’t too big so they cook quickly.
  • On the baking sheet, toss broccoli with oil, nutritional yeast, garlic and onion powder, ½ teaspoon (2 mL) salt and chile flakes if desired. Spread out florets evenly on the baking sheet to give them space to cook so they don’t steam.
  • Bake for 10 minutes and remove from oven. Using the bottom of a heavy glass, jar or baking cup, gently smash the broccoli to flatten it to about ¼ inch thickness (0.5 cm).
  • Bake for 10-15 minutes more until broccoli is browned on bottom.
  • Mix together the panko and remaining ¼ salt in a small bowl. Sprinkle it over the broccoli and bake for 3-5 minutes more until panko is golden brown. Serve immediately.

Notes

This recipe is most delicious right out of the oven!

The post Crispy Smashed Broccoli with Nutritional Yeast appeared first on Desiree Nielsen.

Previous Post

Rebuilding Your Skin’s Protective Fortress

Next Post

Aging Skin Unveiled – Understand and Defy the Signs

Next Post
Aging Skin Unveiled – Understand and Defy the Signs

Aging Skin Unveiled – Understand and Defy the Signs

  • Trending
  • Comments
  • Latest
Nervines For Troubled Times

Nervines For Troubled Times

March 18, 2023
The difference between spot treating and overall blemish control

The difference between spot treating and overall blemish control

March 18, 2023
Herbs for Toothaches – Natural Dental Pain Relief

Herbs for Toothaches – Natural Dental Pain Relief

March 18, 2023
DIY: How To Make Ghee

DIY: How To Make Ghee

March 18, 2023
Harvard expert: ‘Schools should not close’

Harvard expert: ‘Schools should not close’

0
DIY: How To Make Ghee

DIY: How To Make Ghee

0
Post-Viral Liver Care

Post-Viral Liver Care

0
30 Minute Creamy Parsnip Soup

30 Minute Creamy Parsnip Soup

0
Harvard expert: ‘Schools should not close’

Harvard expert: ‘Schools should not close’

January 9, 2025
Omicron could peak in U.S. fairly soon. Maybe.

Omicron could peak in U.S. fairly soon. Maybe.

January 9, 2025
Study holds warning on pandemic drinking

Study holds warning on pandemic drinking

January 9, 2025
Exploring history of maternal effects on offspring

Exploring history of maternal effects on offspring

January 9, 2025
Enter Your Information Below To Receive Free Health and Beauty News

    Your information is secure and your privacy is protected. By opting in you agree to receive emails from us. Remember that you can opt-out any time, we hate spam too!

    Recent News

    Harvard expert: ‘Schools should not close’

    Harvard expert: ‘Schools should not close’

    January 9, 2025
    Omicron could peak in U.S. fairly soon. Maybe.

    Omicron could peak in U.S. fairly soon. Maybe.

    January 9, 2025
    Study holds warning on pandemic drinking

    Study holds warning on pandemic drinking

    January 9, 2025
    Exploring history of maternal effects on offspring

    Exploring history of maternal effects on offspring

    January 9, 2025
    • About Us
    • Contact Us
    • Email Whitelisting
    • Terms and Conditions
    • Privacy Policy
    • About Us
    • Contact Us
    • Email Whitelisting
    • Health and Beauty Secrets
    • Health and Beauty Secrets
    • Privacy Policy
    • Terms and Conditions

    Copyright © 2025 Opportunitytobehealthy.com All Rights Reserved.

    No Result
    View All Result
    • Beauty Secrets
    • Health
    • Health Care
    • Staying Healthy

    Copyright © 2025 Opportunitytobehealthy.com All Rights Reserved.