Cheesy Broccoli Bake for Busy Women: A Hormone and Gut Friendly Meal Prep Recipe

If you are a busy, burnt out woman, you have probably felt the effects of hormone imbalance. PMS, heavy periods, cravings, fatigue, brain fog, bloating and disrupted sleep are all signs that your body is under pressure. Add gut issues to the mix and it is no wonder so many women feel stuck.

When life already feels overwhelming, your health is usually the first thing to slide down the priority list. You wake up already behind, rushing from one thing to the next, and by the end of the day you are too exhausted to even think about what to cook. Add work deadlines, family commitments, social obligations and the never-ending mental load of keeping everything together, and it is no wonder most women feel like they are running on fumes.

The reality is that most busy women are spinning so many plates that food becomes either an afterthought or another stressor. You are either grabbing whatever is convenient (hello drive-through or toast for dinner), or you feel guilty for not having the time or energy to cook “healthy meals.” And that constant push and pull between wanting to look after yourself and not having the capacity to do it can feel like another failure to add to the list.

This is why I love simple, batch friendly recipes like this cheesy broccoli bake.

It is not just comfort food. This dish is designed to be:

• Hormone supportive: broccoli, leek, onion and garlic help the liver clear excess estrogen and cortisol, which affect your cycle, weight, blood sugar and sleep

• Gut supportive: packed with fibre and prebiotic vegetables to reduce bloating and support digestion

• Stress friendly: quick, easy and ideal for meal prep so you are not left scrambling when life is busy

• Family friendly: cheesy, delicious and something everyone will eat

Make a big batch, portion it into containers and freeze. Pair it with chicken breast, salmon, tuna or boiled eggs and you have a complete meal that works for lunch or dinner.

Cheesy Broccoli Bake Recipe

Ingredients

• 1 bag frozen broccoli (about 500 g)

• 2 brown onions, finely chopped

• 1 leek, finely chopped

• 3 large cloves garlic, finely chopped

• 3 cups chicken bone broth or stock

• 1 tbsp olive oil

• 1 tsp ghee (optional)

• 3 tbsp flour (or gluten free option: arrowroot or cornflour)

• 1 cup grated cheese (for sauce)

• 1–2 cups grated mozzarella (for topping)

• ½ cup parmesan (for topping)

• Salt and pepper to taste

• Optional: dried Italian herbs, garlic powder, onion powder

Method

1. Make the base

• Heat olive oil (and ghee if using) in a pan.

• Sauté onion and leek on medium heat until soft and translucent.

• Add garlic, season with salt and pepper, cook until fragrant.

• Pour in ½ cup broth and simmer for 2–3 minutes.

2. Build the sauce

• Sprinkle in 1 tbsp flour, whisk until it forms a smooth paste.

• Add another ½ cup broth, whisk until smooth and simmer for 1–2 minutes.

• Add the second tbsp flour, whisk, then pour in 1 cup broth. Simmer for 2 minutes.

• Add the final tbsp flour, whisk, then add the remaining broth.

• Season with extra herbs or spices if using. Simmer 3–5 minutes, whisking, until thick enough to coat the back of a spoon.

• Stir in 1 cup grated cheese until melted.

Gluten free option
Mix 2 tbsp arrowroot or cornflour with ½ cup cold broth to make a slurry. Add this slowly after step 1, whisking until thickened.

3. Prepare the broccoli

• Steam frozen broccoli lightly for about 4 minutes, until the frost has gone but the broccoli is still firm.

4. Bake

• Transfer broccoli to a baking dish.

• Pour the cheese sauce over the top.

• Sprinkle with mozzarella and parmesan.

• Bake at 180°C for 10–15 minutes, until the cheese is melted, golden and slightly browned.

Nutrition per serve

Whole dish (total):

• Calories: ~1,760 kcal

• Protein: ~110 g

• Carbs: ~105 g

• Fat: ~104 g

• Fibre: ~20.7 g

If divided into 4 serves:

• 440 kcal | 27 g protein | 26 g carbs | 26 g fat | 5 g fibre

If divided into 6 serves:

• 293 kcal | 18 g protein | 17 g carbs | 17 g fat | 3.5 g fibre

How This Recipe Supports Hormone Health

• Cruciferous vegetables such as broccoli, leek, onion and garlic support the liver to process and clear excess estrogen and cortisol.

• Bone broth provides amino acids for gut lining repair and hormone production.

• Cheese combined with a protein source helps stabilise blood sugar, preventing energy crashes and mood swings.

• Meal prep takes away the daily stress of food decisions and helps you stay consistent with your nutrition goals.

Being healthy does not mean perfection, restriction or complicated recipes. It is about small, consistent habits that support your hormones, gut and energy in the long run.

Start with this cheesy broccoli bake. It is practical, comforting and nourishing, and it works with your body rather than against it.

Save this recipe, share it, and cook a batch for the week ahead. Your hormones (and your future self) will thank you.