Broccoli Cauliflower Casserole
Broccoli Cauliflower Casserole
Replace Broccoli and Rice Casserole with a low carb approach.
I posted this recipe last year around the holidays and got so much great feedback! A few simple twists on a tradition casserole dish makes this a bariatric surgery patient’s perfect side dish to a holiday meal or a hearty comfort dinner.
I made a simple meatloaf when I made this again last week. Amazing Fall comfort flavors without any breads or rice!
The carbs are greatly reduced by using the cauliflower in place of rice however the fat calories are also greatly reduced by using fat-free cream of mushroom and reduced fat versions of the cheeses.
A “classic” version of a broccoli and rice casserole can easily bring in 20 grams of fat and 20 grams of carbohydrates. This version has less than half of that!
I’ve also made this same dish with cooked chicken and had it for the main entree. It brings great flavor along with those warm and cozy feelings only a casserole could provide.
Pro Tips for keeping this quick-
I buy precut broccoli and cauliflower packed in steamer bags. When it comes time to prepare the recipe, the bag goes straight from refrigerator to microwave. I move the steamed veggies to the baking dish and use kitchen shears to chop up the big pieces. I use my kitchen shears for EVERYTHING. They are the best.
Add the other ingredietns to a seperate bowl to mix well then scoop over veggies and stir and fold and toss until it seems to be setting in well together. Then top with the parmesan and bake.
Note: I don’t feel like riced cauliflower would work well here. Even though we are replacing rice WITH cauliflower, the texture is far different. A normal rice would soak up the moisture and bake into the casserole. A cauliflower rice would make this more crumbly. Instead buy the florets and cut them down to manageable sizes for eating.
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Broccoli Cauliflower Casserole
Ingredients
- 1 lb broccoli florets
- 1 lb cauliflower florets
- 1/4 tsp salt
- 1/4 tsp pepper
- 1/2 cup light mayonnaise
- 8 oz fat-free cream of mushroom soup
- 6 oz reduced fat cheddar cheese
- 3 tbsp reduced fat grated parmesan cheese
Instructions
- Steam the veggies until crisp-tender, drain well and season with salt and pepper.
- Put the vegetables in a greased 8x8 baking pan. Chop up larger vegetable pieces as needed.
- In a medium bowl, mix the mayo and the next 3 ingredients- light mayonnaise, cream of mushroom and cheddar cheese. Spoon this mixture over the veggies, tossing as needed to spread mixture as evenly as possible.
- Sprinkle the 3 tbsp of Parmesan cheese over the top. Bake at 350 degrees for 20-25 minutes or until the topping is golden and bubbly.
YUM!!!!! I don’t know much else to say. This is a very indulgent way to eat your veggies. This would be great to bring for a holiday party or any kind of potluck.
This is absolutely delicious! It tastes very creamy and flavorful. This will definitely be a go-to
side for me now.
Wonderful news!!!