This hearty casserole is packed with flavor and provides 350 calories and 15 grams of protein per serving. Perfect for a family dinner, it combines the goodness of broccoli with cheesy rice.
Please check individual ingredients for allergens. Common allergens in recipes may include:
DairyEggsGlutenNutsSoyShellfish
Always verify ingredients if you have food allergies or sensitivities. See substitutions above for allergen-free alternatives.
Health Benefits
🌿 Low Calorie: A lighter option that supports weight management without sacrificing flavor or satisfaction.
🍴 Home Cooked: Cooking at home means you control the ingredients, the portions, and the quality. No hidden additives or excessive sodium.
Good For
Weight LossFamily MealHome CookingMeal Prep
Nutritional values are estimates based on standard ingredient data. Actual values may vary based on specific brands, preparation methods, and serving sizes. This information is not a substitute for professional dietary advice. Consult a healthcare provider for specific dietary needs.
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Cheesy Broccoli and Rice Casserole
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Nutrition Breakdown
Each serving of Cheesy Broccoli and Rice Casserole contains approximately 350 calories, making it a moderately portioned meal suitable for most dietary plans. With 15g of protein per serving, this recipe provides a moderate protein content that pairs well with a protein-rich side. The 45g of carbohydrates provide sustained energy, making it ideal before or after physical activity, while the 12g of fat content keeps this dish relatively lean and heart-friendly.
With 4g of fiber per serving, this dish contributes to your daily fiber intake goal of 25-38g.At approximately $2.5 per serving, this recipe offers exceptional value for budget-conscious home cooks.For a complete macro breakdown of any ingredient in this recipe, use our free calorie calculator.
Cooking Tips
Prep ahead: This recipe only needs 15 minutes of prep — quick enough for a weeknight dinner.
Serving suggestion: Pair with a simple side salad or roasted vegetables for a balanced meal.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or on the stovetop until heated through.
Make it healthier: This recipe is already relatively healthy — boost the nutrition further by adding a side of leafy greens or steamed vegetables.
Frequently Asked Questions
How many calories are in Cheesy Broccoli and Rice Casserole?
One serving of Cheesy Broccoli and Rice Casserole contains approximately 350 calories, 15g protein, 45g carbs, and 12g fat. Use our calorie calculator to check custom portion sizes.
How long does it take to make Cheesy Broccoli and Rice Casserole?
This recipe takes 15 minutes to prep and 30 minutes to cook, for a total of 45 minutes from start to finish. A manageable timeframe for a home-cooked meal.
Can I meal prep Cheesy Broccoli and Rice Casserole?
Yes! This recipe makes 6 servings, making it ideal for meal prep. Store in individual containers in the fridge for up to 3-4 days.
What goes well with Cheesy Broccoli and Rice Casserole?
This dish works well with a variety of sides. Try a fresh salad, roasted vegetables, or a light protein-rich side to balance the meal.
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