Spinach-Broccoli Cauliflower Casserole
A comforting vegetable casserole featuring tender broccoli, cauliflower, and spinach in a creamy, dill- and mustard-flavored white sauce. Perfect for healthy family dinners or potlucks, this dish combines fresh flavors with a cheesy topping for a satisfying vegetarian main or side.
Ingredients
Instructions
- Break broccoli and cauliflower into bite-sized pieces and blanch them.
- Mix the blanched broccoli and cauliflower with lightly cooked spinach and sliced onions.
- In a pan, melt low-fat oleo over medium heat; add flour and stir to form a roux.
- Gradually add low-fat or skim milk, blending well, and cook until the sauce thickens and becomes smooth.
- Add dill and prepared mustard to the sauce to taste.
- Pour the sauce over the vegetable mixture in a casserole dish.
- Sprinkle with grated cheese or bread crumbs on top.
- Bake at 325°F for 30 minutes until bubbly and golden.
Tips & Substitutions
For a creamier texture, consider adding a bit of cream cheese or sour cream to the sauce. If you want to make it dairy-free, use almond milk or coconut milk instead of low-fat milk. Fresh herbs like parsley or thyme can also enhance the flavor of the dish. You can substitute the spinach with kale for a different twist.
Serving Suggestions
This casserole is a perfect side dish for grilled chicken or roasted pork. It pairs beautifully with Chris' Corn Salad for a colorful meal. For a vegetarian option, serve it alongside a hearty grain salad. A light vinaigrette can also complement the rich flavors of the casserole.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, place the casserole in a preheated oven at 350°F for about 15-20 minutes until heated through. You can also microwave individual portions for convenience, but the oven helps maintain the texture.
Nutrition & Diet Analysis (per serving)
Each serving of Spinach-Broccoli Cauliflower Casserole contains roughly 353 calories, with 9g protein, 55g carbohydrates, and 12g fat. It is an excellent source of vitamin A (32% of the Daily Value), vitamin C (29% of the Daily Value), and iron (22% of the Daily Value), and a good source of dietary fiber and protein. It also contributes 5g of dietary fiber toward your daily target.
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 prepare this casserole ahead of time?
Yes, you can assemble the casserole a day in advance. Just cover it tightly and refrigerate until you're ready to bake. You may need to add a few extra minutes to the cooking time if baking straight from the fridge.
What can I use instead of low-fat oleo?
You can substitute low-fat oleo with olive oil or butter. For a vegan option, use coconut oil or a plant-based margarine. The choice will slightly affect the flavor but will still yield a delicious result.
Is it possible to freeze the casserole?
Yes, this casserole can be frozen before baking. Just wrap it tightly in plastic wrap and then aluminum foil. When ready to use, thaw it in the refrigerator overnight before baking. It can also be frozen after baking, though the texture may change slightly upon reheating.
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).