Vegetarian Chicken and Broccoli Casserole

Savor the comforting flavors of this Vegetarian Chicken and Broccoli Casserole—a meatless twist on the classic family favorite! This hearty dish features protein-packed extra firm tofu, marinated in soy sauce and perfectly spiced with garlic and onion powder, creating a satisfying chicken substitute. Tossed with tender broccoli florets, nutty short-grain brown rice, and melty grated cheddar cheese, the casserole is finished with a golden, buttery breadcrumb topping for irresistible texture. Easy to prepare and baked to perfection in just 40 minutes, this crowd-pleasing recipe is ideal for busy weeknights or meal prep. Packed with nutrients and bold flavors, this vegetarian casserole is comfort food at its finest.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 14 oz extra firm tofu
• 2 tbsp soy sauce
• 3 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 4 cups broccoli florets
• 1 cup short-grain brown rice
• 2 cups vegetable broth
• 0.5 tsp freshly ground black pepper
• 1.5 cups cheddar cheese, grated
• 0.5 cup breadcrumbs
• 2 tbsp unsalted butter, melted

Directions

Step 1

Press the extra firm tofu to remove excess moisture. Cut it into bite-sized pieces.

Step 2

In a large bowl, combine the tofu pieces with soy sauce, 1 tablespoon of olive oil, garlic powder, and onion powder. Marinate for 10 minutes.

Step 3

Preheat your oven to 375°F (190°C).

Step 4

Heat a skillet over medium heat and add 1 tablespoon of olive oil. Sauté the marinated tofu until golden brown on all sides, about 5-7 minutes. Set aside.

Step 5

In the same skillet, add the remaining tablespoon of olive oil and sauté the broccoli florets until bright green and slightly tender, about 3-4 minutes.

Step 6

In a large saucepan, bring the vegetable broth to a boil. Add the brown rice, reduce heat to low, cover, and simmer for about 20 minutes or until the rice is tender and the broth is absorbed.

Step 7

Combine the cooked rice, sautéed tofu, and broccoli in a large casserole dish. Season with freshly ground black pepper.

Step 8

Sprinkle grated cheddar cheese evenly on top of the mixture.

Step 9

In a small bowl, mix breadcrumbs with melted butter until well combined. Scatter the breadcrumb mixture over the cheese layer in the casserole.

Step 10

Bake in the preheated oven for 20 minutes or until the cheese is bubbly and the top is golden brown.

Step 11

Let the casserole cool for a few minutes before serving. Serve hot and enjoy!

Nutrition Facts

Serving size	(1758.5g)

Amount per serving	% Daily Value*
Calories	2547.4

Total Fat 162.3g	0%
Saturated Fat 64.0g	0%
Polyunsaturated Fat 5.5g
Cholesterol 242.0mg	0%
Sodium 4377.7mg	0%
Total Carbohydrate 156.2g	0%
Dietary Fiber 30.2g	0%
Total Sugars 18.1g
Protein 142.2g	0%

Vitamin D 36IU	0%
Calcium 4215.7mg	0%
Iron 21.5mg	0%
Potassium 2302.4mg	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: 55.0%

Protein: 21.4%

Carbs: 23.5%