Cheesy Broccoli and Rice Bake
Cheesy Broccoli and Rice Bake is a comforting casserole that combines tender broccoli florets, fluffy rice, and a rich, creamy cheese sauce, often baked until bubbly and golden on top. It typically includes ingredients like cheddar cheese, milk or cream, butter, and sometimes onions or garlic for extra flavor. This dish is a staple of American home cooking and potluck culture, beloved for its simplicity and crowd-pleasing appeal.
🍽️ Nutrition at a glance
This dish is high in carbohydrates from the rice and moderate in fat from the cheese and dairy, with a good amount of protein from the cheese and any added milk. Key nutrients include calcium for bone health, vitamin C and K from the broccoli, and it generally provides around 350-450 calories per serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 14 g |
| Carbs | 42 g |
| Fat | 18 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 520 mg |
| Calcium | 280 mg |
| Vitamin C | 35 mg |
| Vitamin K | 45 mcg |
| Potassium | 310 mg |
| Vitamin A | 120 mcg |
| Phosphorus | 220 mg |
| Vitamin B12 | 0.6 mcg |
| Selenium | 12 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents the heart of American comfort food—easy, hearty, and designed for sharing. Nutritionally, it’s a clever way to incorporate vegetables like broccoli into a kid-friendly, satisfying meal that balances indulgence with some essential vitamins.
