Cheesy Broccoli Rice Bake
Cheesy Broccoli Rice Bake is a comforting, oven-baked casserole that combines tender broccoli florets and fluffy rice in a rich, creamy cheese sauce. It's a popular American side dish or vegetarian main, often featuring ingredients like cheddar cheese, cream of mushroom or chicken soup, and sometimes onion or garlic for flavor.
🍽️ Nutrition at a glance
This dish is typically high in carbohydrates from the rice and fat from the cheese and creamy sauce, while providing a moderate amount of protein. It's a good source of calcium, vitamin C, and vitamin K, with a rough calorie ballpark of 300-400 kcal per standard serving.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 40 g |
| Fat | 16 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 650 mg |
| Calcium | 250 mg |
| Vitamin C | 45 mg |
| Vitamin K | 60 mcg |
| Potassium | 350 mg |
| Vitamin A | 150 mcg |
| Iron | 2 mg |
| Vitamin B12 | 0.5 mcg |
| Phosphorus | 200 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a staple of American potlucks and family dinners, representing the classic 'comfort food' casserole tradition. Nutritionally, the broccoli adds significant fiber and vitamins to an otherwise indulgent, cheese-heavy base, creating a balance between comfort and vegetable content.
