Main Courses > Casseroles & Bakes > Hearty Baked Dishes > Broccoli Rice Casserole

Healthier Broccoli & Cauliflower Rice Casserole

A lighter and healthier version of the classic broccoli rice casserole, featuring cauliflower rice for a lower carb option, a creamy Greek yogurt sauce, and a crunchy almond topping. This dish is packed with nutrients and flavor, perfect for a guilt-free meal.

Prep Time
15 minutes
Cook Time
25 minutes
Servings
4
Ingredients
  • 2 cups Broccoli florets
  • 3 cups Cauliflower rice
  • 1 cup Shredded cheddar cheese
  • 1 cup Plain Greek yogurt
  • 1/4 cup Milk
  • 1/2 teaspoon Garlic powder
  • 1/4 cup Almond slices
  • 1 tablespoon Olive oil
  • 1/4 teaspoon Salt
  • 1/4 teaspoon Black pepper

Preheat and Prep

Preheat oven to 375°F (190°C). Lightly grease a 8x8 inch baking dish.

Prepare the Vegetables

Steam or boil the broccoli florets until tender-crisp, about 5-7 minutes. Drain well and set aside. If using frozen cauliflower rice, thaw and drain it well.

Make the Sauce

In a large bowl, combine the cauliflower rice, Greek yogurt, milk, garlic powder, salt, and pepper. Mix well.

Combine and Transfer

Gently fold in the cooked broccoli florets and 1/2 cup of shredded cheddar cheese into the cauliflower rice mixture. Pour the mixture into the prepared baking dish.

Prepare the Topping

In a small bowl, toss the almond slices with olive oil. Sprinkle the almond slices evenly over the casserole. Sprinkle the remaining 1/2 cup of cheddar cheese over the almonds.

Bake

Bake in the preheated oven for 20-25 minutes, or until golden brown and bubbly.

Cool and Serve

Let the casserole stand for a few minutes before serving. Enjoy!

Nutrition Facts Estimated per 100g of product

Calories: 120kcal, Carbohydrates: 8g, Protein: 8g, Fat: 6g, Saturated Fat: 3g, Cholesterol: 15mg, Sodium: 200mg, Fiber: 3g, Sugar: 3g

Other Considerations for Nutrition

This recipe is lower in carbohydrates and higher in protein than traditional broccoli rice casserole. It is also a good source of calcium and fiber.

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FAQ

  • Can I use regular rice instead of cauliflower rice?

    Yes, you can use regular rice, but the carbohydrate content will be higher.
  • Can I use sour cream instead of Greek yogurt?

    Yes, you can use sour cream, but the fat content will be higher.
  • Can I add other vegetables to this casserole?

    Yes, you can add other vegetables such as mushrooms, carrots, or peas.
  • Can I make this recipe vegan?

    Yes, you can make this recipe vegan by using plant-based cheese and yogurt alternatives.