Broccoli Rice Casserole
Broccoli Rice Casserole is a comforting, baked American side dish that typically combines broccoli, rice, cheese, and a creamy sauce, often bound together with a condensed soup. It's a staple of home cooking and potlucks, particularly popular in the Southern and Midwestern United States.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates from the rice and fat from the cheese and creamy sauce, while providing a good amount of protein. A single serving offers a solid dose of Vitamin C and Vitamin K from the broccoli, along with calcium, within a rough range of 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 30 g |
| Fat | 20 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 650 mg |
| Vitamin C | 45 mg |
| Vitamin K | 60 mcg |
| Calcium | 250 mg |
| Potassium | 350 mg |
| Vitamin A | 150 mcg |
| Iron | 2 mg |
| Vitamin B12 | 0.5 mcg |
| Phosphorus | 180 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a classic example of mid-20th century American 'convenience cooking,' often using canned soup and pre-cooked rice. Nutritionally, it's a way to make vegetables like broccoli more palatable and filling, especially for children, by embedding them in a rich, cheesy matrix.
