Broccoli Low Calorie Casserole
Enjoy a guilt-free comfort meal that's as nutritious as it is delicious with this Broccoli Low Calorie Casserole! Packed with tender broccoli florets, creamy low-fat Greek yogurt, and a sprinkle of melty reduced-fat cheddar cheese, this wholesome dish is the perfect choice for a healthy dinner or side. Flavored with aromatic garlic and onion powders and lightly topped with optional crunchy panko breadcrumbs, this casserole combines indulgence with a low-calorie twist. Ready in under an hour, it’s quick to prepare and ideal for busy weeknights or meal prep. Whether served on its own or paired with your favorite protein, this casserole is a flavorful, satisfying option that won’t derail your health goals. Healthy casserole recipes, low-calorie comfort food, and easy family meals all come together in this dish!
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Recipe Information
Ingredients
- 400 grams Broccoli florets
- 200 grams Plain Greek yogurt (low-fat)
- 100 grams Shredded reduced-fat cheddar cheese
- 3 large Egg whites
- 1 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.25 teaspoon Salt
- 0.5 teaspoon Black pepper
- 50 grams Panko breadcrumbs (optional for topping)
- 1 spray Olive oil spray
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a medium-sized casserole dish with olive oil spray.
Bring a large pot of water to a boil. Add the broccoli florets and blanch them for 3 minutes. Drain immediately and set aside to cool.
In a large mixing bowl, whisk together the Greek yogurt, egg whites, garlic powder, onion powder, salt, and black pepper until smooth and well combined.
Fold the blanched broccoli into the yogurt mixture, ensuring the florets are evenly coated.
Transfer the mixture into the prepared casserole dish and spread it out into an even layer.
Sprinkle the shredded reduced-fat cheddar cheese evenly over the top. If using, add a thin layer of panko breadcrumbs for added texture.
Bake in the preheated oven for 25-30 minutes, or until the cheese is melted and the casserole is bubbling around the edges.
For a golden, crispy top, switch to the broiler setting for the last 2-3 minutes of cooking. Keep a close eye to avoid burning.
Remove the casserole from the oven and let it rest for 5 minutes before serving.
Serve warm as a light main dish or a side, and enjoy!
Nutrition Facts
Calories |
779 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.5 g | 34% | |
| Saturated Fat | 14.5 g | 72% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 1943 mg | 84% | |
| Total Carbohydrate | 76.9 g | 28% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 13.3 g | ||
| Protein | 72.8 g | 146% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 1142 mg | 88% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 578 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
