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.
For other barley recipes, check out:
Vegan Korean nourish bowl w/barley Sweet corn barley risotto Salmon barley bowl with chipotle miso sauce
