Cheesy Broccoli Rice Casserole
Cheesy Broccoli Rice Casserole is a creamy, baked comfort food dish that combines tender broccoli florets, fluffy rice, and a rich cheese sauce, often bound together with a creamy soup base. It's a classic American side dish, particularly popular in the Midwest and at holiday gatherings, known for its hearty, satisfying texture and kid-friendly appeal.
🍽️ Nutrition at a glance
This casserole is typically high in carbohydrates from the rice and dairy, with a significant amount of fat from the cheese and creamy sauce, providing a moderate amount of protein. A single serving can range from 300 to 450 calories, offering key nutrients like calcium from the cheese, vitamin C and fiber from the broccoli, and energy-dense carbs.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 14 g |
| Carbs | 38 g |
| Fat | 19 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 820 mg |
| Calcium | 280 mg |
| Iron | 2.5 mg |
| Potassium | 350 mg |
| Vitamin A | 180 mcg |
| Vitamin C | 45 mg |
| Vitamin K | 60 mcg |
| Folate | 75 mcg |
| Phosphorus | 220 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a staple of potlucks and family dinners, representing a genre of American 'hotdish' cuisine that prioritizes convenience, crowd-pleasing flavors, and the use of pantry staples. Nutritionally, it's an interesting example of how a vegetable (broccoli) is often incorporated into a rich, indulgent format, making it a comforting yet calorie-dense way to eat greens.
