I tried a twist on a familiar side with my healthy cheesy broccoli rice casserole. I combined broccoli rice and cauliflower rice with rich cheddar, mozzarella, and Parmesan, blended with cream, eggs, garlic, and diced onions. The blend of flavors and spices in this low carb dish left me pleasantly surprised.

Jump to Recipe

I recently whipped up a Healthy Broccoli ‘Rice’ Casserole that totally surprised me with its flavors and textures. I started by blitzing 4 cups of broccoli rice and mixing it with 2 cups of cauliflower rice, which gave the dish a really cool crunch and freshness.

Then I tossed in 1 cup of shredded cheddar cheese, 1/2 cup shredded mozzarella and 1/4 cup grated Parmesan cheese to create a melty, cheesy base that reminds me a bit of a Cheesy Broccoli Rice Casserole Cheese Whiz style meal. I blended in 1/2 cup of heavy cream and 2 lightly beaten large eggs along with a small diced onion and minced garlic.

A pinch of garlic powder, onion powder, salt and pepper rounded out the flavor. This Broccoli Rice And Cheese Whiz Casserole turned out to be such a hit at our table, and even my kids couldn’t get enough of it.

Why I Like this Recipe

Here are a few reasons why I like this recipe:

1. I love how the mix of broccoli and cauliflower gives it a healthy twist without sacrificing flavor.
2. I really appreciate the cheesy goodness in every bite – the blend of cheddar, mozzarella and Parmesan makes it super comforting.
3. I enjoy that it’s low carb and keto-friendly so i can feel good about eating it.
4. I like that it’s easy to put together and even my kids end up loving it.

So here’s how i make it, my own way:

I start by preheating my oven to 350°F and getting a casserole dish all greased up. Then i toss together 4 cups of broccoli rice (i just blitz chopped broccoli in the food processor) with 2 cups of cauliflower rice. I add a small diced onion and 2 minced garlic cloves into the mix. Next, i lightly beat 2 large eggs with 1/2 cup heavy cream and pour that into the bowl. I sprinkle in 1/2 tsp garlic powder, 1/2 tsp onion powder and some salt and black pepper, mixing it all gently so i dont overdo it. After that, i fold in 1 cup shredded cheddar, 1/2 cup shredded mozzarella and 1/4 cup grated Parmesan cheeses. I then transfer the whole thing into the greased casserole dish and spread it evenly. I bake it for about 25 to 30 minutes until the top turns golden and the casserole is set. Once it comes out of the oven, i let it cool for about 5 minutes to let it firm up a little and then it is ready to serve warm. I love making this cheesy, low carb side dish for our family meals, and trust me, it never disappoints!

Ingredients

Print Recipe (No Advertisments)

Broccoli rice is packed with fiber, vitamins, and antioxidants to boost digestion and overall health.
Cauliflower rice offers low carbs, vitamins and a light nutty flavor that mix up tastes.
Cheddar cheese gives a tasty protein punch and creamy texture, even though it can be a bit rich.
Heavy cream adds smooth richness and a velvety mouthfeel, makin the casserole extra indulgent.
Eggs are a great binding agent loaded with protein but sometimes make the dish feel heavy.
Onion and garlic brighten the dish with aromatic flavor and essential nutrients that dont overwhelm.
Seasonings like garlic powder and onion powder add extra punch without overpowering the other flavors.

Ingredient Quantities

4 cups broccoli rice (you can blitz chopped broccoli in a food processor)

2 cups cauliflower rice (or finely chopped cauliflower if you dont have a processor)

1 cup shredded cheddar cheese

1/2 cup shredded mozzarella cheese

1/4 cup grated Parmesan cheese

1/2 cup heavy cream

2 large eggs, lightly beaten

1 small onion, finely diced

2 cloves garlic, minced

1/2 tsp garlic powder

1/2 tsp onion powder

Salt and black pepper to taste

How to Make this

Print Recipe (No Advertisments)

1. Preheat your oven to 350°F and grease a casserole dish.

2. In a large bowl, mix the 4 cups of broccoli rice, 2 cups of cauliflower rice, the finely diced small onion, and 2 minced garlic cloves.

3. Beat 2 large eggs lightly and add them along with 1/2 cup heavy cream into the bowl.

4. Sprinkle in 1/2 tsp garlic powder, 1/2 tsp onion powder, and season with salt and pepper to taste then stir all the ingredients together.

5. Fold in 1 cup shredded cheddar cheese, 1/2 cup shredded mozzarella cheese, and 1/4 cup grated Parmesan cheese.

6. Stir until everything is combined evenly, making sure not to overmix.

7. Transfer the mixture into the greased casserole dish and spread it out nicely.

8. Bake in the preheated oven for about 25 to 30 minutes until the top is golden and the casserole is set.

9. Take it out of the oven and let it cool for about 5 minutes so it firms up a little.

10. Serve warm and enjoy this cheesy, low carb, keto-friendly side dish thats perfect for family meals!

Equipment Needed

1. Oven
2. Casserole dish
3. Large mixing bowl
4. Measuring cups and spoons
5. Knife and cutting board
6. Whisk or fork
7. Spatula or large spoon
8. (Optional) Food processor for making broccoli or cauliflower rice

FAQ

Q: Can i use frozen broccoli and cauliflower rice instead of fresh?

A: Yes, you can use frozen ones but make sure to thaw and drain them well so the casserole doesn't turn out too watery.

Q: What can i use if i dont have heavy cream?

A: You can substitute it with half and half or even a little bit of Greek yogurt, but the texture and taste might be a tad different.

Q: How do i prevent the casserole from getting too runny?

A: Make sure you drain off any excess moisture from the broccoli and cauliflower rice before mixing them in, this helps a lot.

Q: Can i add other veggies or extra spices?

A: Totally! Feel free to add things like diced red peppers or a pinch of paprika if you want to spice it up some.

Q: Do i need a food processor to make broccoli rice?

A: Not really. If you dont have one, chopping the broccoli really finely works just fine even though it might take a bit more time.

Healthy Broccoli ‘Rice’ Casserole Recipe Substitutions and Variations

For heavy cream, you can use half-and-half or even full fat coconut milk if you want a lighter, dairy alternative.
If you dont have shredded cheddar cheese, try using Monterey Jack or Gouda which still melt nicely.
If you dont have cauliflower rice, you can swap it for more broccoli rice or even grated zucchini for a similar texture.
Instead of eggs, a vegan option is to use a flax egg by mixing 1 tablespoon of ground flaxseed with 3 tablespoons of water per egg.

Pro Tips

1. Make sure all your chopped veggies are about the same size so they cook evenly. If some pieces are too big, they might end up overcooked by the time the rest is just right.
2. Don’t overmix the ingredients when you add the cheeses; mix just enough to combine them. Overdoing it can make the texture a bit too sticky and heavy.
3. Taste your mix before you bake if you can. Every oven is a bit different so checking the seasoning might help you adjust salt and pepper to match your taste.
4. Once out of the oven, let it cool for a few minutes. I know it’s hard to wait but it helps the casserole firm up, making it easier to serve.