May 11, 2021

Healthy Broccoli Casserole

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This Healthy Broccoli Casserole makes eating your veggies so easy and SO tasty! Loaded with flavor and cheese, the whole family will love it!

“This casserole confuses me” – Mr. FFF

I know, what a way to open a post. Really makes you want to eat it right?

The first time I tested this, there was no cheddar cheese in it…so Mr. FFF was confused as to how I could call it a casserole ’cause it really didn’t stick together.

Then, I took from the loaded cauliflower casserole‘s playbook and added cheese.

BING BING BING.

Now it’s a casserole. Now it’s making eating your greens SO tasty.

When in doubt: add cheese.

Why you will LOVE This Recipe

If you’re looking for a veggie side dish that is familiar, straight forward and easy like sauteed broccolini or instant pot green beans, go for it! You’ll ALWAYS achieve healthy, nutrient filled goodness when you choose a green veggie, BUT did you know you can have all those vitamins and minerals while also eating comfort food?! That’s right, and today’s healthy broccoli casserole is going to prove that very point to you! It’s got broccoli, so all the healthy goodness definitely shows up this recipe, but it’s ALSO got tons of flavor, texture, zip, and cheesy goodness to kick it up a notch! Your whole family is going to go nuts over this broccoli recipe, because broccoli really NEVER tasted better.

Ingredients Needed

This is one of those recipes that you can often dive right into without even heading to the grocery store first. It uses everyday ingredients that are more than likely hanging out in your pantry, waiting to be used! SCORE! Here’s what you’ll need to round up before getting started:

BroccoliOlive OilOnionFresh GarlicUnsweetened Almond MilkNon GMO CornstarchSaltPaprikaGround MustardNutmegCheddar CheesePanko

Healthy Swaps

When cooking up cheesy casseroles like this one, you might assume that there’s NO WAY they can be both tasty, comforting, AND healthy for your body. But that’s where you’re wrong- healthy broccoli casserole recipes DO exist and this is one of them! Here are a couple of swaps I made that’ll make you feel even better about it:

Almond Milk: A lot of vegetable casseroles use cream soups to thicken them and add flavor, but I used a combination of almond milk, cornstarch, and whole, healthy spices to do the trick instead. And let me tell you, it’s even BETTER than the cream soup alternative!

Packaged Seasonings: This version of broccoli casserole uses a combination of ground spices, as opposed to a seasoning packet that can often include preservatives and other additives. 

ingredients for Healthy Broccoli Casserole in small mixing bowls

How to make Healthy Broccoli Casserole

Steam

Turn on the oven and let it preheat while you work. Place your broccoli in a steamer basket and set it over boiling water. Steam the broccoli until it is bright green and starts to tenderize, then transfer it to a large bowl. 

Sautee

In a large pan, throw in a splash of oil as well as the chopped onions and garlic and cook them until they are soft and golden brown. 

Whisk

Pour the milk into a small pot and add the ground spices and salt to the pot as well. Whisk it all together and bring the milk to a boil. In a small bowl, whisk the remaining milk and the cornstarch to combine. Once the milk is boiling, pour the cornstarch mixture in and whisk to combine. Boil for a couple minutes, or until the sauce is thickened, and then stir in the onions and garlic. 

Assemble

Pour the sauce over the broccoli and add the cheese in as well, stirring to combine. Transfer the mixture to a casserole dish. 

Toast

Wipe and dry your pan and add the panko to it, stirring constantly as it toasts. Sprinkle it on top of the casserole. 

Bake and Enjoy

Bake until hot and bubbly, then serve it up as desired and DEVOUR!

Recipe Variations

Make it Keto: This recipe is already keto friendly, however you can remove the panko and add bacon bits to amp it up a bit!Make it Gluten Free: Just use gluten free panko and you’re all set!Add Ins: For an earthier flavor, you can toss in some mushrooms while you’re sauteeing the onions and garlic.

Serving Suggestions

This broccoli is going to be a FANTASTIC addition to any meals you serve around your dining room table. It would be tasty alongside a juicy coffee rubbed steak or air fryer pork chop, and if you add some air fryer roasted potatoes or healthy garlic mashed cauliflower potatoes to finish off the meal, you’ll be all set!

Broccoli Casserole FAQ

Is Broccoli Good for you?Absolutely! Incorporating broccoli into your daily meals and snacks is most definitely a great idea. It is packed with fiber and protein, and it’s also rich in vitamins A, C, E, K, and a wide variety of B vitamins as well.

Can I substitute Frozen Broccoli for fresh in a Casserole?While I do recommend using fresh broccoli for this recipe, you can use frozen and it should work! I recommend thawing it first, then squeezing out as much moisture as you can in a paper towel or clean kitchen towel before tossing with the sauce and baking. 

a cooking dish full of Healthy Broccoli Casserole

more healthy casserole recipes

cheesy instant pot chicken and rice casserole with broccolihealthy baked cheesy zucchini casserole with broccolidairy free paleo casserole with chicken
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Healthy Broccoli Casserole

This Healthy Broccoli Casserole makes eating your veggies so easy and SO tasty! Loaded with flavor and cheese, the whole family will love it!Course Side DishCuisine AmericanPrep Time 15minutesCook Time 25minutesTotal Time 40minutesServings 4People, as a sideCalories 144kcalAuthor Taylor Kiser

Ingredients

1Lb Broccoli,cut into florets1TbspOlive oil1/2CupOnion,diced1tspFresh garlic,minced3/4Cup + 2 TbspUnsweetened almond milk (or regular milk)1TbspNon GMO Cornstarch1tspSalt3/4tspPaprika1/2tspGround mustardPinch of nutmeg1/2CupCheddar cheese,grated (2 oz)1/4CupPanko(GF if needed)

Instructions

Heat your oven to 400 degreesPlace your broccoli in a steamer basket set over boiling water and cover. Cook until it just begins to tenderize and is bright green, about 5 mins. Transfer to a large bowl.
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Heat the oil in a medium pan on medium high heat. Cook the onion and garlic and golden brown, about 5 minutes
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In a small pot, whisk 3/4 cup of the almond milk with paprika, mustard, salt and nutmeg. Bring to a boil. Additionally, whisk the cornstarch with the remaining 2 Tbsp of milk in a small bowl.
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Once the milk is boiling, whisk in the cornstarch mixture, stirring constantly. Boil until thickened and coats the back of a spoon, about 2-3 minutes. Stir in the onion mixture.
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Pour the sauce over the broccoli and stir to coat, then stir in the cheese. Transfer to a casserole dish
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Wipe and dry your pan and heat to medium high. Toast the panko until golden brown, about 2-3 minutes and sprinkle on the casserole
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Bake for 25-30 minutes until bubbly.
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DEVOUR!
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Nutrition

Calories: 144kcalCarbohydrates: 11gProtein: 5.5gFat: 8.8gSaturated Fat: 3.5gPolyunsaturated Fat: 0.6gMonounsaturated Fat: 4.2gCholesterol: 15mgSodium: 722mgPotassium: 206mgFiber: 2gSugar: 1.8gVitamin A: 16IUVitamin C: 61mgCalcium: 22mgIron: 4mg

For This Recipe, I recommend:

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Fry Pan
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Small Pot
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Baking Dish
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Corn Starch
Healthy Broccoli Casserole collage photo

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The post Healthy Broccoli Casserole appeared first on Food Faith Fitness.

y0j97Yz8LZE
By: Taylor Kiser
Title: Healthy Broccoli Casserole
Sourced From: feedproxy.google.com/~r/foodfaithfitness/ryFv/~3/y0j97Yz8LZE/
Published Date: Wed, 21 Apr 2021 08:37:00 +0000