Lo-Fat Broccoli Casserole
A light and flavorful broccoli casserole with creamy mushroom and cheddar, perfect for a healthy side dish or vegetarian meal that appeals to all ages.
Ingredients
Instructions
- In a large bowl, combine broccoli, egg substitute, reduced fat cream of mushroom soup, and mayonnaise.
- Stir in Cheddar cheese, minced onions, and a dash of pepper.
Tips & Substitutions
For a bit of extra flavor, consider adding garlic powder or a sprinkle of paprika to the mix. If you're out of egg substitute, silken tofu can work as a good alternative. To boost the nutrition, feel free to mix in other vegetables like carrots or bell peppers. This casserole is also great for meal prep, and leftovers can enhance other dishes like a salad or a wrap.
Serving Suggestions
This Lo-Fat Broccoli Casserole makes a great main dish or a hearty side. It pairs beautifully with grilled chicken or fish for a complete meal. For a vegetarian option, serve alongside a fresh garden salad or some roasted sweet potatoes. You can also complement it with a slice of bread or dinner rolls for a comforting dinner.
Storage & Reheating
Store any leftover casserole in an airtight container in the refrigerator for up to 3 days. When reheating, place it in the microwave or oven until heated through, adding a splash of water to maintain moisture. If you want to freeze it, consider portioning it into individual servings for easy thawing later.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Fat Broccoli Casserole contains roughly 1029 calories, with 47g protein, 81g carbohydrates, and 59g fat. It is an excellent source of protein (94% of the Daily Value), calcium (54% of the Daily Value), and iron (46% of the Daily Value), and a good source of dietary fiber and potassium. Note that it is relatively high in sodium, at 1596mg per serving (69% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Absolutely! Fresh broccoli works wonderfully in this casserole. Just make sure to steam or blanch it briefly until slightly tender before mixing it with the other ingredients to ensure even cooking.
Is there a way to make this dairy-free?
Yes, you can substitute the fat-free mayonnaise with a plant-based alternative, and use dairy-free cheese. Look for cream of mushroom soup that is labeled dairy-free or make your own using a homemade roux with vegetable broth.
Can I prepare this casserole ahead of time?
Definitely! You can assemble the casserole a day in advance and keep it covered in the refrigerator until you're ready to bake it. Just add a few extra minutes to the baking time if it goes into the oven cold.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).