Broccoli and Cauliflower Rice Cheese Casserole

By: Toya.L

Embrace in this Broccoli and Cauliflower Rice Cheese Casserole with a Creamy Mushroom Soup. This wholesome dish marries the goodness of cauliflower rice, and fresh broccoli with a luxuriously homemade cream of mushroom soup, and cheese creating a symphony of flavors and textures. Each bite is a journey through velvety richness and tender broccoli florets, all while keeping things low carb. It’s a satisfying, guilt-free indulgence that brings warmth to your table without compromising on flavor.

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Can I eat Broccoli, and Cheese Casserole on a Low Carb diet.?

Traditional broccoli and rice cheese casserole typically includes rice, which is a high-carb ingredient. We replaced the traditional rice with Cauliflower rice, and we made a delicious homemade cream of mushroom soup instead of the canned cream of mushroom soup which is high in carbs.

❤️What is there to love about Broccoli and Cauliflower Rice Cheese Casserole ❤️

• Flavorful Combination: The marriage of broccoli, cauliflower rice, homemade cream of mushroom soup and cheese creates a flavorful combination that is both savory and satisfying. The cheese adds a creamy richness that complements the freshness of the vegetables.
• Comfort Food Feel: Casseroles often evoke a sense of comfort and warmth. This dish, with its cheesy goodness, provides that familiar and cozy feeling, making it a comforting choice for meals.
• Nutrient-Rich Ingredients: Broccoli and cauliflower are nutrient-dense vegetables. They provide essential vitamins, minerals, and fiber, contributing to a well-rounded and health-conscious meal.
• Family-Friendly: The combination of familiar ingredients makes this casserole family-friendly. It’s a dish that appeals to a wide range of tastes, making it suitable for family dinners or gatherings.

Broccoli and Cauliflower Rice Cheese Casserole Ingredients:

Broccoli and Cauliflower Rice Cheese Casserole Instructions:

• Preheat the Oven: Preheat your oven to 400°F (204°C)
• Prepare the broccoli: Boil the broccoli 7-10 minutes.
• Prepare the cauliflower: Microwave the cauliflower for 4-5 minutes.
• Prepare the sauce: Melt 4 tbsp of butter in a pan. Add the garlic, and sauté. Add the mushrooms to the pan and cook until tender. Add in the heavy cream, and the salt and pepper. Simmer for about 5 to 7 minutes.
• Blend the soup: Pour the cream of mushroom into a blender and blend until smooth.
• Mix the cheese: In a bowl combine the cheddar cheese, and the Monterrey jack.
• Combine the Ingredients: In a large bowl, combine the steamed cauliflower rice, the broccoli florets, the blended cream of mushroom soup, 1 1/2 of the cheese, and the egg.
• Prepare a baking dish: Butter the bottom and the sides of a large baking dish and pour the Broccoli and Cauliflower Rice Cheese Casserole into the dish. Top with the remaining cheese.
• Bake in preheated oven: Bake the Broccoli and Cauliflower Rice Cheese Casserole at 400°F (204°C) for 30-35 minutes until bubbly around the edges.
• Serve: Spoon the Broccoli and Cauliflower Rice Cheese Casserole into serving dishes.
• Enjoy: Serve the Broccoli and Cauliflower Rice Cheese Casserole hot, and enjoy your low-carb, comfort food-inspired meal.

Broccoli and Cauliflower Rice Cheese Casserole

Embrace in this Broccoli and Cauliflower Rice Cheese Casserole with a Creamy Mushroom Soup. This wholesome dish marries the goodness of cauliflower rice, and fresh broccoli with a luxuriously homemade cream of mushroom soup, and cheese creating a symphony of flavors and textures.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Course Side Dish

Cuisine American

Servings 8

Calories 303 kcal

Equipment

• 1 Non-Stick Saucepan
• 1 Baking Dish
• 1 Garlic Press
• 1 Measuring Cup and Spoon Set
• 1 Chef Knife
• 1 Wooden Spoons
• 1 Large mixing bowl
• 1 Cheese Grater
• 1 Blender

Ingredients

  

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• 2 cups Cauliflower Rice
• 1 pound Broccoli florets
• 2 cups Cheddar cheese
• 1/2 cup Monterey Jack cheese
• 1 large Egg

Cream of Mushroom Soup

• 4 tbsp Butter
• 1 tbsp Garlic
• 2 cups Mushrooms diced
• 1 1/2 cup Heavy cream
• 1/2 tsp Salt
• 1/4 tsp Pepper

Instructions

 

• Preheat the Oven: Preheat your oven to 400°F (204°C)
• Prepare the broccoli: Boil the broccoli 7-10 minutes.
• Prepare the cauliflower: Microwave the cauliflower for 4-5 minutes.
• Prepare the sauce: Melt 4 tbsp of butter in a pan. Add the garlic, and sauté. Add the mushrooms to the pan and cook until tender. Add in the heavy cream, and the salt and pepper. Simmer for about 5 to 7 minutes
• Blend the soup: Pour the cream of mushroom into a blender and blend until smooth.
• Mix the cheese: In a bowl combine the cheddar cheese, and the Monterrey jack.
• Combine the Ingredients: In a large bowl, combine the steamed cauliflower rice, the broccoli florets, the blended cream of mushroom soup, 1 1/2 of the cheese, and the egg.
• Prepare a baking dish: Butter the bottom and the sides of a large baking dish and pour the Broccoli and Cauliflower Rice Cheese Casserole into the dish. Top with the remaining cheese
• Bake in preheated oven: Bake the Broccoli and Cauliflower Rice Cheese Casserole at 400°F (204°C) for 30-35 minutes until bubbly around the edges.
• Serve: Spoon the Broccoli and Cauliflower Rice Cheese Casserole into serving dishes.
• Enjoy: Serve the Broccoli and Cauliflower Rice Cheese Casserole hot, and enjoy your low-carb, comfort food-inspired meal.

Video

Nutrition

Calories: 303kcalCarbohydrates: 5.8gProtein: 12.3gFat: 26.5gSaturated Fat: 16.3gCholesterol: 105mgSodium: 439mgPotassium: 301mgFiber: 1.7gSugar: 1.5gCalcium: 305mgIron: 1mg

Keyword Broccoli and Cauliflower Rice Casserole, Broccoli and Cheese Casserole

Tried this recipe?Let us know how it was!

*NUTRITION DISCLAIMER

Tips for Broccoli and Cauliflower Rice Cheese Casserole:

• Properly Cook the Cauliflower Rice: If using fresh cauliflower rice, cook it briefly before incorporating it into the casserole. This can be done by microwaving it until slightly tender. Or by sautéing it in a pan with a bit of oil. This step prevents excess moisture in the casserole.
• Blanch the Broccoli: To maintain the vibrant green color of the broccoli, blanch it in boiling water for 5-7 minutes before adding it to the casserole.
• Use a Blend of Cheeses: Experiment with a combination of cheeses for a richer flavor profile. Cheddar, Monterrey jack, or mozzarella, work well in this dish. Consider adding a touch of cream cheese for extra creaminess.
• Let it Rest Before Serving: Allow the casserole to rest for a few minutes after baking. This helps the ingredients set, making it easier to scoop and serve.

Flavor variations:

• Bacon and Ranch Delight: Mix in cooked and crumbled bacon pieces and a tablespoon of ranch seasoning to infuse the casserole with a smoky, savory flavor.
• Buffalo Blue Cheese Fusion: Toss shredded cooked chicken with buffalo sauce and layer it in the casserole. Add crumbled blue cheese on top for a spicy and tangy kick.
• Mexican Fiesta: Add taco seasoning to the cheese mixture and layer the casserole with diced tomatoes, green chilies, and a sprinkle of cilantro. Top with sliced avocado before serving.
• Garlic Parmesan Explosion: Enhance the garlic flavor by adding roasted garlic cloves or minced garlic to the cheese mixture. Sprinkle extra Parmesan on top for a cheesy delight.
• Green Chile and Pepper Jack Kick: Mix diced green chilies into the casserole and use pepper jack cheese for a mildly spicy and flavorful kick.
• Caramelized Onion Delight: Caramelize onions and layer them in the casserole for a sweet and savory element. Consider adding a sprinkle of Gruyère cheese for a sophisticated touch.

Storing, freezing, thawing, and reheating instructions:

• Refrigeration & Storing:
• Allow the casserole to cool to room temperature.
• Store leftovers in an airtight container in the refrigerator.
• Consume within 3-4 days for optimal freshness.

Freezing:

• Cool Completely: Allow the casserole to cool completely before freezing.
• Portioning: Consider dividing the casserole into individual portions for easier thawing and reheating.
• Freezer-Safe Containers:
• Transfer portions to freezer-safe containers or wrap tightly with plastic wrap, then foil.
• Label with the date of freezing.

Thawing:

• Oven Reheating:
  • Preheat the oven to 350°F (175°C).
  • Place the thawed or partially thawed casserole in an oven-safe dish.
  • Cover with foil to prevent excessive browning.
  • Reheat for approximately 20-30 minutes or until warmed through.
• Microwave Reheating:
  • For individual portions, use the microwave.
  • Reheat in short intervals, stirring between each, until heated through.

Note:

• The texture of vegetables, especially cauliflower rice, may change slightly after freezing and reheating. Undercooking the casserole slightly before freezing can help mitigate this.
• Dairy-based casseroles can sometimes separate during freezing and reheating. Stirring well during reheating can help recombine the ingredients.

Frequently Asked Questions:

• Can I use fresh or frozen broccoli and cauliflower for the casserole? Yes, you can use either fresh or frozen broccoli and cauliflower. If using frozen, make sure to thaw and drain excess moisture before incorporating into the casserole.
• Can I make this casserole ahead of time? Yes, you can prepare the casserole ahead of time and refrigerate it before baking. Just be sure to cover it well to prevent it from drying out. When ready to bake, let it come to room temperature before placing it in the oven.
• Can I add protein to this casserole? You can add cooked chicken, turkey, or even tofu for a protein boost. Mix it in with the broccoli and cauliflower before baking.
• Can I make this casserole without cheese for a dairy-free version? Yes, you can omit the cheese or use a dairy-free alternative if you prefer a dairy-free version. Nutritional yeast can also be used to add a cheesy flavor.
• What can I serve Broccoli and Cauliflower Rice Cheese Casserole with: This dish serves up well with Turkey, Grilled or Roasted Chicken, Baked or Grilled Fish, Steak or Beef Roast, Salads or Sauteed Vegetables.