Low Sodium Creamy Broccoli Casserole

Indulge in a guilt-free comfort dish with this Low Sodium Creamy Broccoli Casserole, a wholesome spin on the classic favorite! Bursting with tender, vibrant broccoli florets enveloped in a velvety, flavorful sauce made from low sodium chicken broth, reduced-fat cheddar, and a hint of fragrant thyme, this casserole is both nourishing and satisfying. Topped with a golden, crumbly layer of panko breadcrumbs and fresh parsley, it delivers a delightful crunch alongside its creamy interior. With a prep time of just 20 minutes and no high-salt ingredients, this easy-to-make recipe is perfect for heart-healthy eating without compromising on taste. Ideal as a cozy side dish or a light vegetarian main, this casserole is a must-try for anyone seeking delicious low-sodium meal options.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 6 cups fresh broccoli florets
• 2 tablespoons unsalted butter
• 2 tablespoons all-purpose flour
• 1.5 cups milk
• 1 cup low sodium chicken broth
• 0.5 cup low sodium sour cream
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 0.5 teaspoon dried thyme leaves
• 0.5 teaspoon ground black pepper
• 1 cup shredded reduced-fat cheddar cheese
• 0.5 cup panko breadcrumbs
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

Lightly grease a 9x13-inch baking dish with unsalted butter or cooking spray.

Step 3

Bring a large pot of water to a boil and add the broccoli florets. Blanch them for about 3 minutes until bright green and just tender. Drain well and set aside.

Step 4

In a medium saucepan, melt the unsalted butter over medium heat. Stir in the flour and cook for about 1 minute until the mixture is well combined, forming a roux.

Step 5

Gradually whisk in the milk and low sodium chicken broth. Cook, stirring constantly, until the mixture thickens, about 5 minutes.

Step 6

Remove the saucepan from heat and stir in the low sodium sour cream, garlic powder, onion powder, dried thyme, and ground black pepper. Mix until smooth.

Step 7

Place the blanched broccoli into the prepared baking dish. Pour the creamy sauce evenly over the broccoli.

Step 8

Sprinkle shredded reduced-fat cheddar cheese evenly over the top of the broccoli and sauce.

Step 9

In a small bowl, combine the panko breadcrumbs with the chopped fresh parsley, then sprinkle this mixture over the cheese.

Step 10

Bake the casserole in the preheated oven for 25-30 minutes, or until the top is golden brown and the casserole is heated through.

Step 11

Allow the casserole to cool for a few minutes before serving. Enjoy your low sodium creamy broccoli casserole!

Nutrition Facts

Serving size	(1466.5g)

Amount per serving	% Daily Value*
Calories	1334.8

Total Fat 78.9g	0%
Saturated Fat 47.2g	0%
Polyunsaturated Fat 0.3g
Cholesterol 214.9mg	0%
Sodium 1819.8mg	0%
Total Carbohydrate 99.3g	0%
Dietary Fiber 17.1g	0%
Total Sugars 33.4g
Protein 68.9g	0%

Vitamin D 225.0IU	0%
Calcium 1751.7mg	0%
Iron 7.7mg	0%
Potassium 2940.0mg	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: 51.3%

Protein: 19.9%

Carbs: 28.7%