Preheat and prep: Heat your oven to 375°F (190°C). Lightly grease a small oven-safe ramekin or mini baking dish (about 8–10 ounces) with butter or oil.

Cook the broccoli: If using fresh, chop into small florets. Steam or microwave until just tender (bright green with a little bite), about 2–3 minutes. If using frozen, microwave until hot and drain very well. Pat dry with paper towels to prevent a watery casserole.

Make the sauce: In a small bowl, combine heavy cream, softened cream cheese, half of the shredded cheddar, Parmesan (if using), garlic powder, onion powder, ground mustard, salt, and pepper. Microwave 20–30 seconds to loosen, then stir until smooth. Alternatively, warm gently in a small pan.

Combine: Add the cooked broccoli to the ramekin. If using protein, fold it in now. Pour the cheese sauce over the top and toss gently to coat everything evenly.

Top and finish: Sprinkle the remaining cheddar over the casserole. For crunch, mix 1 tablespoon crushed pork rinds or 1 teaspoon almond flour with a tiny bit of melted butter and sprinkle on top.

Bake: Place the ramekin on a baking sheet and bake 12–15 minutes, until bubbly around the edges and the top is lightly browned. For extra color, broil for 1–2 minutes, watching closely.

Rest and serve: Let it sit for 3–4 minutes to set and cool slightly. Finish with a crack of black pepper and a pinch of red pepper flakes if you like a little heat.