Healthy Cauliflower Rice Broccoli Casserole
on Jan 31, 2018, Updated Aug 25, 2020
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Healthy Cauliflower Rice Broccoli Casserole is a baked casserole dish that is gluten free, keto friendly and has loads of flavor. It’s super cheesy and perfect for when you want a complete meal for dinner. This can double up as a side dish or a main dish.
I’m digging cauliflower rice these days because its so healthy and clearly you guys love it too because this Mexican Cauliflower Rice is one of the most popular recipes on the blog right now.
I recently shot a video for cauliflower rice and had so much cauliflower rice sitting in the fridge that we didn’t know what to do with it. So I decided to give it a makeover and combined two of my favorite things – cauliflower and broccoli to make this low carb, gluten free and super healthy cauliflower rice broccoli casserole.
Full disclaimer: this is not one of those things that my husband likes to eat. But I love it. I’ve been having it for lunch two days in a row now. Sometimes I combine it with a piece of grilled chicken breast and other days with steamed veggies and its perfect. It doesn’t make me feel full or groggy but still gives my cheese craving soul a lot of satisfaction.
That stringy cheese is real people!
This casserole is not boring at all. It’s got all the goodness of cauliflower, tons of broccoli, jalapenos, carrots and lots and lots of cheese. Because we like healthy to be tasty too!!
This is especially great if you are following a ketogenic diet and looking to switch things up a bit with your cauliflower rice. It’s really important that you don’t mash up your cauliflower completely, and keep it more ‘rice like’ so that when you actually make this casserole, the texture is that of rice and not just veggies.
You can always prep this ahead and keep the casserole refrigerated. Then all you have to do is place it in the oven and bake for dinner.
how to make cauliflower rice without a food processor?
If you don’t have a food processor, don’t worry. You can just grate the cauliflower and it’ll turn into cauliflower rice as you grate it. So to make cauliflower rice, all you need is a good quality grater and you are good to go. In some parts of the world, cauliflower rice is also available in supermarkets but I haven’t seen that in India yet.
I love adding lots of flavor to this healthy cauliflower rice broccoli casserole with garlic, oregano, thyme and paprika. If you still absolutely want your carbs, just slice up some crusty bread and you can satisfy all your cravings without the guilt!
Healthy Cauliflower Rice Broccoli Casserole
Equipment
- Oven
Ingredients
- 5 cups Cauliflower Florets
- 1 tablespoon Oil
- 1 tablespoon Garlic, chopped
- 1 Jalapeno, finely chopped
- 1/2 cup Carrots, chopped
- 1 tablespoon Dried Oregano
- 1 tablespoon Paprika, adjust the amount to your spice preference
- Salt to taste
- 3/4 cup Half and Half, 1/2 Milk:1/2 Cream
- 1 cup Cheddar, grated
- 1/2 cup Mozzarella, grated
- 2 cups Broccoli Florets
- Jalapeno Slices for topping, optional
Instructions
- Add all the cauliflower florets to a and pulse a few times till the cauliflower resembles small bits like rice. Don't go all the way or it can turn mushy.
- Heat oil in a large pan and add garlic, jalapenos and carrots. Saute for a minute or two on high heat and add the riced cauliflower, oregano, paprika and salt. Stir fry the cauliflower for 3-4 minutes till the cauliflower becomes soft, but not mushy. Take a cup of this cauliflower mixture (reserve the rest) and blend with half and half (its okay if the sauce isn't completely smooth). Add a splash of water or stock if you need to loosen things up in the blender, but don't add more than a couple of teaspoons.
- the oven to 200 C/400 F
- Mix together the reserved cauliflower, cauliflower puree, broccoli and cheddar, and transfer to a baking pan or casserole dish. You can also use a if you like. Top with grated mozzarella and jalapeno slices, if using and bake for 45 minutes. Serve this healthy cauliflower broccoli rice immediately.
Notes
- Cut up the broccoli into bit sized florets because if they are too large it can be quite a mouthful while eating
- Do not use too much water or stock while blending the cauliflower or the casserole might become watery
- If you don’t have a food processor, just take a whole cauliflower and grate it with a grater.
Nutrition
More Cauliflower Rice Recipes
Mexican Cauliflower Rice
Asian Cauliflower Rice Stir Fry
Hi, would this recipe freeze well?
Hey Cheyenne, I have not tried freezing it, so I’m not quite sure. do leave a comment if you give it a try.
Do you bake the carrots and broccoli raw in the casserole?
Hey Indra, broccoli is added raw to the casserole to bake. But carrots are sautéed with garlic, jalapeños, cauliflower rice etc,. Step by step instructions are provided in the recipe.
What do you do with the cauliflower mixture ? Once you’ve blended it with the half & half? Thank you!
Hey Mel, Cauliflower is blended with half & half to make the cauliflower puree, which is added to the casserole to bake with the rest of the ingredients .
Can you use frozen cauliflower rice in this recipe? If so, are there any changes needed when stir frying?
Sure, I would recommend you stir fry the rice slightly to get rid of excess moisture and then add it to the casserole to bake
Wow, Such a wonder ful recipie very detailed information you provided. Thank so much dear. I hope fool lovers enjoying your blog.
Thanks to our lucky stars and readers like you, Rith! Glad you enjoyed this casserole!
This is one of the amazing and delicious recipes i have ever found.Your article is just amazing thanks for sharing this.
I made it without carrots or jalapeños. It was tasty but my biggest problem was cleanup. The cream melted onto the pan and turned into a brown disaster. I soaked it for several days and ran it through the dishwasher to no avail. I had to hand scrub it off and my pan is now totally scratched up. No finish there. Does that happen if the pan is too big?
Hey Jennifer, I’m sorry that happened. I’m not sure why. I’ve made this many times and this has never happened.
This was a win! I added 1/4 cup of diced red onion to the carrot mixture. Used 2 bags cauliflower rice. Delicious and satisfying!
So glad you liked it!
Do you think that I could make this in a crockpot? It sounds delicious and want to free up room in my oven at Christmas. Thanks!
I’ve never tried this in a crockpot so I’m sorry, can’t help you there.
Very good. Took some work but might do it again.
I hope you do – thanks Colette
I want to make this with cooked chicken breast chunks, and omit the carrots. Any important adjustments I should note?
Hey Crystal, you don’t need to change anything. Add the chicken breasts to the mixture before baking and just skip the carrots. I wouldn’t add more than 1/2 a pound of chicken breasts