Broccoli Cauliflower Casserole

Broccoli Cauliflower Casserole Recipe

December 17, 2021

I posted this Broccoli Cauliflower Casserole Recipe last year around the holidays and got so much great feedback! A few simple twists on a traditional casserole dish make this a bariatric surgery patient’s perfect side dish for a holiday meal or a hearty comfort dinner.

I made a simple meatloaf when I made this again last week. Amazing Fall comfort flavors without any bread or rice!

The carbs are greatly reduced by using the cauliflower in place of rice, however, the fat calories are also greatly reduced by using fat-free cream of mushroom and reduced-fat versions of the cheeses.

A “classic” version of a broccoli and rice casserole can easily bring in 20 grams of fat and 20 grams of carbohydrates. This version has less than half of that!

I’ve also made this same dish with cooked chicken and had it for the main entree. It brings great flavor along with those warm and cozy feelings only a casserole could provide.

Broccoli Cauliflower Casserole

Recipe by: Steph Wagner (Bariatric Food Coach)
Servings: 8
Prep Time: 10 mins; Cook Time: 25 mins; Total Time: 35 mins

Ingredients

  • 1 lb broccoli florets
  • 1 lb cauliflower florets
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup light mayonnaise
  • 8 oz fat-free cream of mushroom soup
  • 6 oz reduced-fat cheddar cheese
  • 3 tbsp reduced-fat grated parmesan cheese

Directions

  1. Steam the veggies until crisp-tender, drain well and season with salt and pepper.
  2. Put the vegetables in a greased 8x8 baking pan. Chop up larger vegetable pieces as needed.
  3. In a medium bowl, mix the mayo and the next 3 ingredients- light mayonnaise, cream of mushroom, and cheddar cheese. Spoon this mixture over the veggies, tossing as needed to spread the mixture as evenly as possible.
  4. Sprinkle the 3 tbsp of Parmesan cheese over the top. Bake at 350 degrees for 20-25 minutes or until the topping is golden and bubbly.

Nutritional Info

Calories 157; Carbohydrates 9 grams; Fat 9 grams; Protein 8 grams

Check out more from Steph of Bariatric Food Coach on ObesityHelp!

Broccoli Cauliflower Casserole
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ABOUT THE AUTHOR

Steph Wagner MS, RDN has worked as a dietitian and food coach to bariatric patients since 2009. She is the co-founder Bariatricfoodcoach.com with her husband Kevin, a web developer. Together they've built an extensive, user-friendly website and community for post-op patients. Steph also has a published cookbook “Best Fork Forward: Everyday Dinners After Weight-Loss Surgery.” Read more articles by Steph!
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on ObesityHelp.com is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.