Low Fat Broccoli and Cheese Casserole

Satisfy your comfort food cravings with this healthy twist on a classic—Low Fat Broccoli and Cheese Casserole! Packed with tender, vibrant broccoli florets coated in a luscious, creamy sauce made with low-fat milk and sharp cheddar cheese, this wholesome dish is light on calories but big on flavor. The addition of Dijon mustard, garlic powder, and onion powder brings a rich depth, while a golden topping of whole wheat breadcrumbs adds the perfect crunch. Ready in under an hour, this casserole is ideal as a quick weeknight dinner or a crowd-pleasing side dish. With just 15 minutes of prep and a focus on simple, nutritious ingredients, this recipe is a guilt-free way to indulge in cheesy perfection.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 4 cups fresh broccoli florets
• 1.5 cups low-fat shredded sharp cheddar cheese
• 1 cup low-fat milk
• 0.5 cup whole wheat breadcrumbs
• 3 large egg whites
• 2 tablespoons all-purpose flour
• 1 tablespoon dijon mustard
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0 as needed cooking spray

Directions

Step 1

Preheat your oven to 350°F (175°C). Lightly coat a 9x13-inch baking dish with cooking spray and set aside.

Step 2

Bring a large pot of water to a boil. Add the broccoli florets and cook for 3-4 minutes until they are bright green and just tender. Drain and transfer immediately to a bowl of ice water to stop the cooking process. Drain again and pat dry with paper towels.

Step 3

In a medium saucepan, heat the low-fat milk over medium heat until just steaming. Do not boil.

Step 4

In a bowl, whisk the egg whites until slightly frothy. Add the flour and whisk until smooth.

Step 5

Slowly whisk a few tablespoons of the hot milk into the egg white mixture to temper the eggs, then gradually add the egg mixture back into the saucepan with the milk, whisking constantly.

Step 6

Add the dijon mustard, garlic powder, onion powder, salt, and black pepper to the saucepan. Cook, whisking constantly, until the mixture thickens, about 2-3 minutes.

Step 7

Remove the saucepan from the heat and stir in 1 cup of the shredded cheese until melted and smooth.

Step 8

Combine the prepared broccoli with the cheese sauce, stirring to coat evenly.

Step 9

Transfer the broccoli and cheese mixture to the prepared baking dish, spreading it out evenly.

Step 10

Sprinkle the remaining 0.5 cup of shredded cheddar cheese over the top, followed by an even layer of whole wheat breadcrumbs.

Step 11

Bake in the preheated oven for about 25 minutes, or until the cheese is bubbly and the breadcrumbs are golden brown.

Step 12

Let it cool for a few minutes before serving. Enjoy your low-fat broccoli and cheese casserole!

Nutrition Facts

Serving size	(970.3g)

Amount per serving	% Daily Value*
Calories	1101.7

Total Fat 27.6g	0%
Saturated Fat 13.0g	0%
Polyunsaturated Fat 0g
Cholesterol 79.2mg	0%
Sodium 3533.4mg	0%
Total Carbohydrate 99.3g	0%
Dietary Fiber 16.8g	0%
Total Sugars 19.8g
Protein 92.9g	0%

Vitamin D 100.8IU	0%
Calcium 1737.5mg	0%
Iron 6.9mg	0%
Potassium 1665.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.4%

Protein: 36.5%

Carbs: 39.0%