Low Fat Broccoli Cheese Casserole

Indulge in comfort food without the guilt with this Low Fat Broccoli Cheese Casserole—a wholesome, flavorful twist on a classic favorite! Packed with vibrant, crisp-tender broccoli florets, nutty brown rice, and a creamy, cheesy sauce made with low-fat milk, shredded cheddar, and Greek yogurt, this dish is both nutritious and satisfying. Perfectly seasoned with onion, garlic powder, and just the right touch of black pepper, every bite bursts with rich, savory flavor. This casserole is quick to prepare, taking just 15 minutes of prep time before it bakes to golden, bubbly perfection in the oven. Ideal for family dinners or potlucks, this healthy broccoli cheese casserole is a crowd-pleaser that's sure to become a mealtime favorite. Enjoy a hearty, low-calorie meal that’s big on taste and light on guilt!

Nutriscore Rating: 75/100

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 cheddar cheese, shredded
• 2 cups cooked brown rice
• 1.5 cups low-fat milk
• 0.5 cup plain Greek yogurt
• 0.5 cup finely chopped onion
• 0.5 cup low-sodium chicken broth
• 0.5 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 0.25 teaspoon ground black pepper
• 0 olive oil cooking spray

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

Lightly spray a 9x13 inch baking dish with olive oil cooking spray.

Step 3

In a large pot of boiling water, blanch the broccoli florets for 3 minutes until bright green and crisp-tender. Drain and set aside.

Step 4

In a large mixing bowl, combine the cooked brown rice and blanched broccoli.

Step 5

In a medium saucepan over medium heat, combine the low-fat milk and low-sodium chicken broth.

Step 6

Add the finely chopped onion, garlic powder, onion powder, and ground black pepper to the milk mixture. Stir occasionally and bring to a gentle simmer.

Step 7

Remove the saucepan from heat and stir in the shredded low-fat cheddar cheese until melted.

Step 8

Add the plain Greek yogurt to the cheese mixture, stirring until smooth and well-blended.

Step 9

Pour the cheese mixture over the rice and broccoli, stirring gently to combine all ingredients.

Step 10

Transfer the mixture into the prepared baking dish, spreading evenly.

Step 11

Bake in the preheated oven for 25-30 minutes or until the top is golden and bubbly.

Step 12

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

Nutrition Facts

Serving size	(1603.0g)

Amount per serving	% Daily Value*
Calories	1397.3

Total Fat 30.2g	0%
Saturated Fat 16.4g	0%
Polyunsaturated Fat 1.5g
Cholesterol 101.0mg	0%
Sodium 3569.5mg	0%
Total Carbohydrate 160.3g	0%
Dietary Fiber 17.6g	0%
Total Sugars 31.5g
Protein 131.1g	0%

Vitamin D 151.2IU	0%
Calcium 2001.4mg	0%
Iron 6.6mg	0%
Potassium 1981.1mg	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: 18.9%

Protein: 36.5%

Carbs: 44.6%