Healthy Recipes Ingredient Vegetable Broccoli Broccoli Melts 4.8 (12) 9 Reviews These broccoli-cheese melts combine crisp-tender broccoli with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food—satisfying and packed with that cheesy goodness everyone loves. We crisp up these sandwiches on the stovetop, but if you have a sandwich press, you can use that instead. By Craig Ruff Craig Ruff Craig Ruff was first exposed to professional food service while working for an event center at the business school he was attending. There, he was responsible for maintaining the kitchen for caterers. He has been a lifelong cook, and followed his passion through culinary school and to working in restaurants. EatingWell's Editorial Guidelines Published on November 20, 2024 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless Active Time: 20 mins Total Time: 20 mins Servings: 2 Nutrition Profile: No Added Sugar Gut Healthy Mediterranean Diet Sesame-Free Nut-Free Healthy Pregnancy Soy-Free High-Fiber Vegetarian High-Protein Egg-Free Jump to Nutrition Facts Jump to recipe We take grilled cheese to the next level with these Broccoli Melts that will make even picky eaters want to eat their broccoli. Antioxidant-rich broccoli becomes fork-tender and gets a flavor upgrade from garlic and herby Italian seasoning, while crushed red pepper provides a hint of subtle heat. This all melts into funky fontina cheese, while fiber-rich whole-wheat bread holds it all together, becoming crisp and toasty to perfectly complement the ooey-gooey center. These melts are the perfect weeknight food—quick and easy with minimal cleanup. Keep reading for our expert tips, including how to incorporate ingredients you already have on hand. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! To save time, buy precut broccoli florets or use a food processor to chop the broccoli. Just be careful not to overdo it, and pulse in batches if needed. Finely chop the broccoli stems and add to the filling to cut down on food waste. Nutrition Notes A cruciferous vegetable, broccoli is loaded with fiber, antioxidants and vitamins C and K. Noshing on broccoli frequently may help reduce your risk of cancer and heart disease, and improve your bone and skin health. Plus, the fiber in broccoli will help keep things moving through your gut and provide food for your beneficial gut bacteria. Fontina cheese is one of our favorite cheeses for grilled cheese sandwiches, partly because of its ability to easily melt and partly because it offers a mild funky flavor. Like all cheese, it also offers some bone-supporting calcium and muscle-building protein. And the probiotics in fontina will add some beneficial bacteria to your gut. If you’re used to using white bread for your grilled cheese, get ready for a whole new experience with hearty whole-wheat bread. Besides crisping up to perfection, it also offers fiber and antioxidants that you won’t get from white bread. Like the fiber in broccoli, the fiber in whole-wheat bread is also good for your gut. All this fiber will also fill you up and keep you satisfied, plus help to manage blood sugar. Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless Cook Mode (Keep screen awake) Ingredients 4 cups finely chopped fresh broccoli florets 3 tablespoons water 2½ tablespoons extra-virgin olive oil, divided 2 cloves garlic, finely chopped (2 teaspoons) 1 teaspoon salt-free Italian seasoning ⅛ teaspoon crushed red pepper ½ teaspoon grated lemon zest ¼ teaspoon salt 4 slices crusty whole-wheat bread (about ⅓-inch thick), divided ¾ cup shredded fontina cheese, divided Directions Combine 4 cups broccoli and 3 tablespoons water in a large skillet; cook, covered, over medium-high heat until the broccoli is almost tender, about 2 minutes. Uncover, reduce heat to medium and add 1 tablespoon oil, the chopped garlic, 1 teaspoon Italian seasoning and ⅛ teaspoon crushed red pepper. Cook, stirring constantly, until the mixture is fragrant, the broccoli is tender, and the water has evaporated, about 1 minute. Transfer the mixture to a medium bowl; stir in ½ teaspoon lemon zest and ¼ teaspoon salt. Wipe the skillet clean. Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless Place 2 bread slices flat on a work surface; top each with 3 tablespoons cheese and half of the broccoli mixture (about 1 cup). Sprinkle with the remaining 6 tablespoons cheese; top with the remaining 2 bread slices, gently pressing to flatten. Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless Heat the remaining 1½ tablespoons oil in the clean skillet over medium heat. Add the sandwiches; cook, covered, until the cheese is melted and the bread is golden brown on both sides, 1 to 2 minutes per side. Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless Frequently Asked Questions How do I store and reheat leftovers? You can store the broccoli melts in an airtight container for up to 3 days. We recommend heating the leftovers the same way they were cooked, frying the sandwiches in a skillet with a little oil or butter. What are some ways I can customize this broccoli cheese melt? One great thing about melts is that they are highly customizable with whatever ingredients you have in your refrigerator or pantry. You can use any cheese you prefer, switch out the broccoli for broccolini or cauliflower, use a different type of bread or add bite-size pieces of cooked chicken, pork or beef. Can I use frozen broccoli? We recommend avoiding frozen broccoli for this recipe as it can affect the texture. If you must use frozen broccoli, reduce the cooking time by at least half and check for doneness with a fork. You want to prevent the broccoli from becoming soft and mushy. What should I serve with a broccoli-cheese melt? This sandwich pairs well with almost any soup you can think of, whether you're craving chicken soup, minestrone or bean soup, and a simple side salad can add freshness to your meal. EatingWell.com, November 2024 Save Rate Print Nutrition Facts (per serving) 558 Calories 34g Fat 42g Carbs 25g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 2 Serving Size 1 sandwich Calories 558 % Daily Value * Total Carbohydrate 42g 15% Dietary Fiber 10g 34% Total Sugars 7g Added Sugars 0g 0% Protein 25g 50% Total Fat 34g 44% Saturated Fat 12g 58% Cholesterol 52mg 17% Vitamin A 178µg Vitamin C 161mg 179% Vitamin D 0µg Vitamin E 6mg 39% Folate 144µg Vitamin K 203µg Sodium 982mg 43% Calcium 459mg 35% Iron 4mg 20% Magnesium 100mg 24% Potassium 798mg 17% Zinc 4mg 32% Vitamin B12 1µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications. EatingWell's Editorial Guidelines