If you’re in need of a quick and healthy snack/meal that even the pickiest eaters will enjoy, you must make these broccoli barley casserole cups. Made with wholesome ingredients, like barley, broccoli, and Greek yogurt, it’s sure to satisfy the entire family’s appetite. Baked in a muffin pan, these cups are portable and freezer friendly, making them perfect for on-the-go snacks and traveling. They are also great for baby led weaning.
Barley is a delicious, high-fiber, high-protein whole grain! There are two different forms of barley, hulled and pearl, and I like to get the hulled because it still contains its bran (which means more fiber!), making it more nutritious, and the texture is chewier as well. 1 cup of cooked barley makes 3 cups cooked. I think 1 cup barley to 3 cups water works best!
I actually like to cook the barley and chop the vegetables the night before so that in the morning I can quickly combine all the ingredients and put it in the oven to serve to baby for his lunch. As you can see in the recipe notes section, feel free to add some extra protein into these cups. It will be a great way to use up leftover chicken, ground meat, etc. I decided to add some omega-3-rich sardines and the baby loved it! As with most casseroles, these cups taste even better with time.
Broccoli Barley Casserole Cups
Ingredients
- 1 cup barley
- 3 cups water or broth
- 1 cup chopped broccoli
- 1 cup chopped bell pepper
- 1 Tbs tomato paste
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ cup whole fat plain Greek yogurt
- 2 eggs lightly beaten
- ¾ cup cheese divided (note)
- optional: for additional protein you can add chicken, beef, salmon, sardines, beans, etc.
Instructions
to cook barley:
- Bring water and barley to boil over high heat and once it reaches a boil, lower the heat to simmer and cover. Barley will give off a lot of foam at first so keep an eye on the pot. Cook until it’s soft and chewy, about 40 minutes. You can also make it in the rice cooker if you have one. You can also make it ahead of time.
For the cups
- Preheat oven to 350F.
- Heat lightly oiled pan over medium heat. Add chopped broccoli and bell peppers and cook until moisture has evaporated, about 5 min. Add tomato paste and seasonings and stir to incorporate, about a min. Set aside to cool slightly.
- In a large bowl, combine egg, yogurt, cooled cooked barley, and ½ cup of cheese. Add veggies and mix until well incorporated.
- Divide mixture into greased muffin tin (see note)
- Sprinkle rest of cheese on top.
- Bake for about 25 min until lightly browned and crisp
Notes
Nutrition
For other barley recipes, check out:
- Vegan Korean nourish bowl w/barley
- Sweet corn barley risotto
- Salmon barley bowl with chipotle miso sauce
Jenny says
So, so good! I had leftover cooked pearl barley to make this recipe even easier. Followed the recipe as written. My 13 month old loved them. The veggies are really the star here and in these measurements there are plenty of them throughout each cup. Nice and chunky but also soft enough for my little one. One note - it's really important to cut them small enough and cook them long enough so they truly made soft during baking if feeding to a baby newer to solids. I pulled out a few chunks of broccoli because I realized I cut them too big and they weren't as soft as I would like.
A hit - will make again 🙂
Min says
I'm so glad you guys enjoyed these cups! I really need to update this post to include more tips, like what you just mentioned. Thanks for reminding me!!
Seone says
Hi, are these freezer friendly?
Min says
Yes!
Diane Moore says
May I ask if the one cup barley is cooked or uncooked?
Min says
uncooked!
Jessica says
I am so excited to make these, they look great! The recipe says 1 cup barely, is that 1 cup cooked or dry? If you are adding protein, how much would you add in measurements. You mentioned you added sardines but I don't see the amount.
Thank you!
Min says
I definitely need to update this old recipe! it's 1 cup dry that you are going to cook following the instruction. As for the amount of sardines you can add as much or as little as you want!
Jessica says
The note says;
Notes
If making this for baby and are extra cautious of sodium content, you can add less
less what?
Min says
Oops sorry about that! Add less cheese. This is an old recipe that I definitely need to update.
Melanie says
Hi!
My son is allergic to eggs. Would these work without or have a good idea for a substitute?
Min says
I haven't tried so I can't say for certain but flax eggs will be the best substitute
DD says
Hi, my toddler loves these! I want to try adding in the meat next time- do you cook the meat (I would like to use ground chicken) prior to adding it in?
Min says
yes, cook first!