Looking for a quick and healthy meal that's also delicious? Look no further than this 1 serving Broccoli Cheese Casserole. At just 270 calories per serving, it's a meal you can enjoy without any guilt.
Not only is this casserole tasty, it also packs a nutritional punch. Broccoli is a great source of fiber, vitamin C, and vitamin K. Cheese provides protein and calcium, making this meal a well-rounded option for any diet.
In this article, we'll explore different variations of the recipe, preparation steps, and baking tips to ensure your Broccoli Cheese Casserole is always perfect.
Simple Recipe for Broccoli Cheese Casserole
To make this casserole, you'll need just a few simple ingredients:
- 1 cup fresh or frozen broccoli florets
- 1 large egg
- 1/4 cup shredded cheddar cheese
- 1/4 cup crushed Ritz crackers
- 1/2 tsp garlic powder
- 1/2 tsp dried thyme
- Salt and pepper to taste
Preheat your oven to 375°F. Grease a small casserole dish with cooking spray. Steam the broccoli florets until they are tender. In a medium bowl, beat the egg and then mix in the cheese, Ritz crackers, garlic powder, thyme, salt, and pepper. Fold in the cooked broccoli. Pour the mixture into the prepared dish and bake for 20-25 minutes, or until the casserole is golden brown and crispy on top. Serve hot and enjoy!
Health Benefits of Broccoli
Broccoli is a nutrient-dense vegetable that is low in calories but high in fiber, vitamins, and minerals. Here are just a few of the health benefits of broccoli:
- May reduce the risk of cancer
- May improve heart health
- May support healthy digestion
- May promote bone health
- May help control blood sugar levels
Adding broccoli to your diet is a delicious way to support your overall health and well-being.
Variations of the Recipe for Broccoli Cheese Casserole
- Use different types of cheese, such as parmesan or mozzarella
- Add in other veggies, like diced bell peppers or sliced mushrooms
- Use different spices, like rosemary or cumin
- Add cooked chicken or ground turkey for extra protein
Get creative and have fun experimenting with different flavors and ingredients.
Preparation Steps for Broccoli Cheese Casserole
- Preheat your oven to 375°F.
- Prepare your ingredients by steaming the broccoli florets until tender and crushing the Ritz crackers.
- In a medium bowl, mix the beaten egg, cheese, Ritz crackers, garlic powder, thyme, salt, and pepper.
- Combine the cooked broccoli with the egg and cheese mixture.
- Pour the mixture into a greased casserole dish and bake for 20-25 minutes, or until the casserole is golden brown and crispy on top.
- Serve hot and enjoy!
Baking Tips for Very Cheesy Broccoli Casserole
- Use extra shredded cheese in the egg and cheese mixture
- Top the casserole with additional shredded cheese before baking
- Use a cheese sauce instead of shredded cheese in the egg mixture
Be careful not to add too much cheese, as it can overwhelm the other flavors in the dish.
Broccoli and Cheese Casserole for Keto Diet
- 1 cup fresh or frozen broccoli florets
- 2 large eggs, beaten
- 1/2 cup shredded cheddar cheese
- 1/4 cup heavy cream
- 1/2 tsp garlic powder
- 1/2 tsp dried thyme
- Salt and pepper to taste
Preheat your oven to 375°F. Grease a small casserole dish with cooking spray. Steam the broccoli florets until they are tender. In a medium bowl, mix the beaten eggs, cheese, heavy cream, garlic powder, thyme, salt, and pepper. Fold in the cooked broccoli. Pour the mixture into the prepared dish and bake for 20-25 minutes, or until the casserole is golden brown and crispy on top. Serve hot and enjoy!
Broccoli Cheese Casserole with Ritz Cracker Topping
- 1 cup fresh or frozen broccoli florets
- 1 large egg
- 1/4 cup shredded cheddar cheese
- 1/2 cup crushed Ritz crackers
- 1/2 tsp garlic powder
- 1/2 tsp dried thyme
- Salt and pepper to taste
Preheat your oven to 375°F. Grease a small casserole dish with cooking spray. Steam the broccoli florets until they are tender. In a medium bowl, mix the beaten egg, cheese, garlic powder, thyme, salt, and pepper. Fold in the cooked broccoli. Pour the mixture into the prepared dish and top with the crushed Ritz crackers. Bake for 20-25 minutes, or until the casserole is golden brown and crispy on top. Serve hot and enjoy!
Serving Suggestions for Broccoli Cheese Casserole
- Grilled chicken or steak
- Roasted vegetables, like Brussels sprouts or carrots
- A light salad with vinaigrette dressing
- Steamed rice or quinoa
Get creative and have fun pairing your Broccoli Cheese Casserole with different dishes.
Broccoli Cheese Casserole for Festive Occasions
- Cranberries or raisins for a sweet touch
- Green or red bell peppers for a festive look
- Cinnamon or nutmeg for a warm, cozy flavor
Add these ingredients to the egg and cheese mixture for a special, holiday version of this classic dish.
Make-ahead Cooking Tips for Broccoli Cheese Casserole
- Prepare the casserole up to the point of baking and refrigerate overnight. Bake the next day for a quick and easy meal.
- Double the recipe and freeze half for later. Simply thaw in the fridge overnight and bake as directed.
These tips make it easy to enjoy your favorite casserole even on the busiest of nights.
Broccoli is a great source of fiber, vitamin C, and vitamin K. Cheese provides protein and calcium, making this meal a well-rounded option for any diet.
Frequently Asked Questions: Broccoli Cheese Casserole
1. What is the serving size for the Broccoli Cheese Casserole?
The serving size for the Broccoli Cheese Casserole is 1 serving, which contains 270 calories.
2. What are the main ingredients in the Broccoli Cheese Casserole?
The main ingredients in the Broccoli Cheese Casserole typically include fresh or frozen broccoli, cheddar cheese, mayonnaise, eggs, onion, and seasoning.
3. Is the Broccoli Cheese Casserole a healthy dish?
The Broccoli Cheese Casserole can be a healthy dish if it is made with fresh ingredients, low-fat cheese, and substituted mayonnaise with Greek yogurt or a low-fat alternative. However, it is still a calorie-dense dish and should be consumed in moderation.
4. Can the Broccoli Cheese Casserole be frozen?
Yes, the Broccoli Cheese Casserole can be frozen. Allow the casserole to cool completely before wrapping it tightly in plastic wrap or aluminum foil. Label it with the date and place it in the freezer for up to 2 months. To reheat, thaw the casserole overnight in the fridge and bake it in the oven at 350°F for 25-30 minutes.
5. Can the Broccoli Cheese Casserole be made ahead of time?
Yes, the Broccoli Cheese Casserole can be made ahead of time. Prepare the casserole as directed and place it in the fridge for up to 24 hours. When you're ready to bake it, remove it from the fridge and allow it to come to room temperature for 30 minutes before baking it in the oven at 350°F for 25-30 minutes.