Basic Broccoli Cheese Casserole with Variations

Warm, filling, easy, and healthy, this broccoli cheese casserole is low in fat and carbohydrates, high in protein, and filled with wholesome ingredients. Serve it for an easy dinner, or heat up the leftovers for breakfast or lunch. Try the basic recipe, or experiment with any of the variations below. 

Tips

• If using broccoli that is already cooked, just add it to the cheese mixture when you add the onions. If using frozen broccoli, thaw it before adding it to the cheese mixture.
• Green beans, eggplant, zucchini or yellow squash, asparagus, sliced brussels sprouts, and cauliflower are just some of the vegetables you can use instead of broccoli.
• For a lower-calorie recipe, use nonfat plain Greek yogurt instead of light mayo or light sour cream. 
• Use 4 egg whites or ½ cup of liquid egg product instead of 2 whole eggs for a lower-cholesterol dish.
• For a less creamy casserole, use broth instead of milk and bouillon. 
• For a gluten-free casserole, use quick or instant oats or almond meal instead of whole-wheat bread crumbs or crackers. 
• For a balanced meal with more antioxidants and fiber, add 1 ½-2 cups of cooked whole-wheat pasta, brown rice, or quinoa, or cubed cooked sweet potato or potato.
• For a protein boost, add 8-12 ounces of cooked fish, ground turkey, or chicken, or 1-2 cans of tuna.

Variations

• Southwest-inspired: add 1 cup of cooked black beans, ½ cup of yellow corn kernels, chili powder, and chopped cilantro. Add sliced or diced jalapeno to taste, and serve with salsa, lime juice, and chopped tomato. 
• Ranch: add 1 teaspoon of dried parsley or 2 tablespoons of fresh chopped parsley, and ½ teaspoon each of dill, garlic powder, and onion powder. 
• Mediterranean: Swap cheddar cheese for 1 cup of low-fat cottage cheese and 1 cup (4 ounces) of crumbled feta cheese. Reserve ½ cup of feta for the top of the casserole. When adding the cheese to the bowl, also add ½ teaspoon of thyme.
• Italian: Reduce the mozzarella cheese to 1 cup. Into the bowl, mix 1 cup of low- and ½ teaspoon each of dried oregano and basil. After pouring the cheese mixture over the broccoli in the pan, add ½ cup of parmesan cheese. Over the breadcrumbs, place slices of roma tomatoes and fresh basil leaves on the top of the casserole. If desired, serve with ½ cup of tomato or marinara sauce and ½ cup of whole-grain pasta.
• Breakfast: Add 1 cup of cooked, cubed potatoes and 2 ounces of cooked, crumbled, soy or turkey bacon or breakfast sausage. 

Basic Recipe for Broccoli Cheese Casserole

Makes 6 servings

Ingredients: 

• 24 ounces of broccoli florets 
• 2 tablespoons of olive oil, divided
• 1 small onion, chopped
• (Optional) 8 ounces of mushrooms, sliced
• 1 ⅓ cups of warm (nearly hot) skim milk
• 2 teaspoons of low-sodium bouillon
• 2 eggs, lightly beaten
• ½ cup of light sour cream
• 1 ½ cups of low-fat shredded cheddar or mozzarella cheese, divided
• 1 teaspoon of Dijon mustard
• (Optional) Dash of nutmeg and/or cumin 
• Salt and pepper to taste
• ½ cup of whole-grain breadcrumbs or whole-wheat cracker crumbs

Instructions: 

1. Preheat the oven to 375°F. Grease a 9x9-inch baking dish with cooking spray.  
2. Heat 1 tablespoon of olive oil in a medium saucepan. Add the onion and mushrooms, if using, and cook for 4-5 minutes, or until softened. 
3. Add the broccoli and continue cooking until the broccoli is bright green and tender crisp. Remove from heat. 
4. In a large bowl, dissolve the bouillon into the milk. Add the eggs, mayo or light sour cream, and 1 cup of cheddar cheese, and mix well. Stir in the mustard, any spices or seasonings, and salt and pepper to taste. 
5. In a small bowl, stir together the breadcrumbs and remaining tablespoon of olive oil. 
6. Distribute the broccoli in the pan. Pour the cheese mixture evenly over the broccoli. Evenly add the remaining ½-cup of cheese over the top. Distribute the crumb mixture over the cheese. 
7. Bake for 25-30 minutes or until the casserole has set, the cheese is melted on top, and the crumbs are golden brown and crispy. Serve warm. 

Nutrition information per serving: 290 calories; 13 grams of fat; 4.5 grams of saturated fat; 90 mg of cholesterol; 450 mg of sodium; 19 grams of carbohydrates; 6 grams of sugar; 3 grams of fiber; 20 grams of protein

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