Cheesy broccoli casserole

Dinner

Item Rating: 63/100

1 serving (200 grams) contains 250 calories, 10.0 grams of protein, 18.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		21.2 g	27%
	Saturated Fat	11.8 g	59%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		705.9 mg	30%
Total Carbohydrates		17.6 g	6%
	Dietary Fiber	3.5 g	12%
	Sugars	3.5 g
protein		11.8 g	23%
Vitamin D		58.8 mcg	294%
Calcium		235.3 mg	18%
Iron		1.8 mg	10%
Potassium		352.9 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 190 cal (61.9%)

Protein: 47 cal (15.3%)

Carbs: 70 cal (22.8%)

About Cheesy broccoli casserole

Cheesy broccoli casserole is a comfort food dish originating from American cuisine, often prepared as a hearty side or main course. The dish typically combines fresh broccoli florets, a creamy cheese sauce, and a breadcrumb topping. Nutritionally, it offers a balance of macronutrients with fiber and vitamins from the broccoli, protein and calcium from the cheese, and energy from accompanying ingredients like cream or breadcrumbs. Depending on recipe modifications, it can range from a calorie-dense indulgence to a wholesome vegetable-forward meal.

Health Benefits

• Rich in vitamin C from broccoli, which supports immune health and skin repair (89 mg in 1 cup of raw broccoli, about 100% of the daily value).
• Contains calcium from cheese, essential for maintaining strong bones and teeth (about 200 mg calcium per 2 oz of cheddar cheese).
• Provides dietary fiber from broccoli, aiding digestion and improving gut health (approximately 2.4 grams of fiber per cup of broccoli).

Dietary Considerations

Allergens: Contains dairy, gluten (if breadcrumbs or flour are used), soy (if soy-based cheese or additives are included)

Suitable for: Vegetarian (if prepared without meat)

Not suitable for: Vegan, lactose-intolerant individuals (unless dairy-free alternatives are used), gluten-free (unless gluten-free substitutes are used)

Selection and Storage

Refrigerate leftovers in an airtight container for up to 3-4 days. To reheat, use an oven at 350°F (175°C) to maintain texture, and avoid overheating to preserve the dish's flavor.

Common Questions About Cheesy broccoli casserole Nutrition

Is Cheesy Broccoli Casserole high in protein?

Cheesy Broccoli Casserole contains a moderate amount of protein due to the cheese, which typically provides 6-8 grams of protein per serving. If the recipe includes additional protein sources like chicken or tofu, the protein content will increase accordingly.

Can I eat Cheesy Broccoli Casserole on a keto diet?

Yes, Cheesy Broccoli Casserole can be compatible with a keto diet if prepared using low-carb cheese and minimal or no flour in the sauce. Broccoli is low in carbs, making it keto-friendly, but you need to ensure any additional ingredients align with keto macros.

What are the health benefits of eating Cheesy Broccoli Casserole?

Cheesy Broccoli Casserole can be a rich source of vitamins like vitamin C and K from broccoli, which support immune function and bone health. However, it's also high in saturated fat, so moderation is key to avoid exceeding daily fat intake recommendations.

What is the recommended portion size for Cheesy Broccoli Casserole?

A recommended portion size is typically around one cup (approximately 200-250 grams), which provides a balanced amount of calories (250-400 per serving depending on the ingredients). Pairing it with a lean protein or whole grain side can help round out the meal.

How does Cheesy Broccoli Casserole compare to steamed broccoli as a side dish?

Steamed broccoli is lower in calories and fat, offering just 55 calories per 1-cup serving, while Cheesy Broccoli Casserole can range from 250-400 calories per serving. The casserole is more indulgent and flavorful, while steamed broccoli is a healthier option with fewer additives like cheese or butter.

Data Sources & Scientific References