Broccoli casserole with rice
Common food
A comforting, savory bake where tender broccoli florets and fluffy rice are bound in a creamy, often cheesy sauce. The texture is a delightful contrast between soft grains and the slight bite of broccoli, all melded into a cohesive, hearty dish. Despite its richness, it's surprisingly light at just 107 calories per 100g, making it a satisfying yet moderate main or side.
Calorie split: 15% protein · 55% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People adore its ultimate comfort-food appeal—the creamy, savory flavors are deeply satisfying and nostalgic. It's also a versatile canvas, easily customized with different cheeses, proteins, or spices to suit any palate or occasion.
⚠️ Watch-outs & how to enjoy it better
The creamy sauce can be high in sodium and saturated fat, which may concern those monitoring heart health or blood pressure. To counteract this, use low-sodium broth, reduce added salt, and incorporate herbs like thyme or garlic for flavor. For blood-sugar management, pair a moderate portion with extra steamed broccoli or a side salad to increase fiber and slow carb absorption.
Key benefits
- Good source of plant-based protein from rice and broccoli
- High in dietary fiber for digestive health
- Contains vitamins C and K from broccoli
- Low in sugar and naturally low in fat
- Can be a balanced, one-dish meal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic American version often uses condensed cream of mushroom soup as a base, a shortcut popularized in the mid-20th century by home economists and food brands.
Full nutrition (USDA data · scales with serving)
| Water | 76.1 g |
| Energy | 107 kcal |
| Protein | 4.1 g |
| Total lipid (fat) | 3.6 g |
| Carbohydrate, by difference | 15.1 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 72.0 mg |
| Iron, Fe | 0.91 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 74.0 mg |
| Potassium, K | 103 mg |
| Sodium, Na | 188 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 5.2 ug |
| Vitamin C, total ascorbic acid | 19.8 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.0 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 49.0 ug |
| Folic acid | 19.0 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 63.0 ug |
| Choline, total | 11.4 mg |
| Vitamin B-12 | 0.05 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 50.0 ug |
| Retinol | 24.0 ug |
| Carotene, beta | 300 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 542 ug |
| Vitamin E (alpha-tocopherol) | 0.76 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 46.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.24 g |
| SFA 16:0 | 0.81 g |
| SFA 18:0 | 0.30 g |
| Fatty acids, total monounsaturated | 0.78 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.74 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.56 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 8.0 mg |
FAQ
Is broccoli casserole with rice gluten-free?
It can be, but it depends on the recipe. If using condensed soup or a flour-based roux for the sauce, it contains gluten. To make it gluten-free, use a certified gluten-free soup or thicken the sauce with cornstarch or a gluten-free flour blend.
Can I make this casserole ahead of time?
Yes, it's an excellent make-ahead dish. Assemble it, cover, and refrigerate for up to 24 hours before baking. You may need to add 5-10 minutes to the baking time if it's going straight from the fridge to the oven.
How can I add more protein to this dish?
Common additions include cooked, diced chicken, ham, or canned tuna. For a vegetarian boost, stir in a can of drained white beans or use a high-protein grain like quinoa in place of some of the rice.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.07 kcal/g · 15% calories from protein · 1.9 g fiber · 1.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.83 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.