Healthy Broccoli Cauliflower Rice Casserole
This wholesome casserole swaps heavy starches for a nutrient-rich base of cauliflower rice and broccoli. Bound with a light creamy yogurt sauce, sprinkled with cheese, and baked until golden, it’s perfect as a side dish or a vegetarian main.
Ingredients
3 cups cauliflower rice (fresh or frozen)
2 cups broccoli florets, chopped small
1 small onion, finely diced
2 cloves garlic, minced
1 tbsp olive oil
½ cup plain Greek yogurt (unsweetened)
½ cup milk (or almond milk for dairy-free)
1 tsp Dijon mustard
½ tsp dried oregano
½ tsp dried thyme
Salt and pepper, to taste
¾ cup shredded mozzarella or cheddar (or plant-based cheese for vegan)
For topping (optional):
¼ cup grated Parmesan (or vegan alternative)
2 tbsp whole-wheat breadcrumbs (or almond meal for gluten-free)
⏳Time
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
✅ Instructions
1. Preheat oven to 190°C (375°F).
2. Sauté veggies — Heat olive oil in a large skillet over medium heat. Add onion and garlic, cook 2–3 minutes until fragrant. Add broccoli and cauliflower rice, cook 5–6 minutes until slightly softened.
3. Make creamy base — In a bowl, whisk together Greek yogurt, milk, Dijon mustard, oregano, thyme, salt, and pepper.
4. Combine — Stir creamy mixture into the skillet with veggies. Mix in ½ cup cheese.
5. Assemble casserole — Transfer mixture to a greased baking dish. Top with remaining cheese, Parmesan, and breadcrumbs.
6. Bake for 20–25 minutes until golden and bubbly.
7. Serve hot as a main dish or side.
ℹ️ Notes & Tips
For extra protein, add cooked shredded chicken or chickpeas before baking.
Make it vegan by using plant-based cheese and unsweetened non-dairy yogurt.
Great for meal prep — store in airtight containers and reheat in the oven or microwave.
Add spices like paprika or cumin for more depth of flavor.
⁉️ Frequently asked questions FAQ
Q: Can I use fresh cauliflower instead of cauliflower rice?
A: Yes — just pulse fresh cauliflower florets in a food processor until rice-sized.
Q: How can I make this more filling?
A: Add quinoa or lentils to the mixture for extra bulk and protein.
Q: Can I freeze it?
A: Yes, freeze before baking for up to 3 months. Bake directly from frozen, adding 10–15 extra minutes.
✅ Nutritional Value
Calories: ~165 kcal
Protein: 10g
Carbohydrates: 11g
Fiber: 4g
Fat: 8g
Sodium: ~220mg