Broccoli Rice and Cheese Bake
Broccoli Rice and Cheese Bake is a comforting casserole that combines tender broccoli florets, rice, and a creamy, melted cheese sauce, often baked until golden and bubbly. It is a popular American home-style dish, frequently served as a hearty side or a vegetarian main course. The recipe is highly adaptable, often incorporating onions, garlic, and sometimes a crunchy breadcrumb topping.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates from the rice and cheese, with a significant amount of fat from the cheese and any added butter or cream. It provides a good source of protein from the cheese and broccoli, along with key nutrients like calcium, vitamin C, and vitamin K. A typical serving contains roughly 350-450 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 15 g |
| Carbs | 40 g |
| Fat | 18 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 520 mg |
| Calcium | 300 mg |
| Vitamin C | 45 mg |
| Vitamin K | 80 mcg |
| Vitamin A | 250 mcg RAE |
| Iron | 2.5 mg |
| Potassium | 350 mg |
| Phosphorus | 220 mg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this bake is a classic example of American comfort food, representing a practical and delicious way to combine vegetables, grains, and dairy into a single, satisfying meal. Nutritionally, it's interesting because it delivers a substantial amount of bone-supporting calcium and immune-boosting vitamin C from the broccoli, balanced by the energy-providing carbs from the rice.
