Low Sodium Broccoli and Cheese Casserole
Indulge in comfort food without the guilt with this Low Sodium Broccoli and Cheese Casserole—a wholesome twist on a classic favorite. Packed with tender broccoli florets, nutty brown rice, and a creamy, homemade cheese sauce made with low-sodium cheddar and unsweetened almond milk, this recipe is perfect for those watching their salt intake without sacrificing flavor. A golden, crunchy panko breadcrumb topping adds the perfect finishing touch to this baked casserole, making it a satisfying side dish or light vegetarian entrée. With simple ingredients and straightforward steps, it’s a hearty, heart-healthy dish that’s perfect for weeknight dinners or a crowd-pleasing addition to your holiday table.
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Recipe Information
Ingredients
- 4 cups Fresh broccoli florets
- 1 cup Low sodium chicken broth
- 1 cup Uncooked brown rice
- 2 tablespoons Unsalted butter
- 2 tablespoons All-purpose flour
- 2 cups Unsweetened almond milk
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 1.5 cups Low-sodium cheddar cheese, shredded
- 0.5 cup Panko breadcrumbs
Instructions
Preheat your oven to 350°F (175°C).
In a medium pot, bring the low sodium chicken broth to a boil and add the brown rice. Reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is tender and the liquid is absorbed.
While the rice is cooking, steam the broccoli florets until they are just tender, about 4-5 minutes. Drain and set aside.
In a large saucepan over medium heat, melt the unsalted butter. Stir in the all-purpose flour and cook for about 1 minute until well combined and bubbling.
Gradually whisk in the unsweetened almond milk, continuing to whisk until the mixture is smooth and starts to thicken, about 3-4 minutes.
Adjust the heat to low and add the ground black pepper, garlic powder, and onion powder. Stir in the low-sodium cheddar cheese, mixing until the cheese is completely melted and the sauce is smooth.
In a large bowl, combine the cooked brown rice, steamed broccoli, and cheese sauce. Mix well to evenly coat the broccoli and rice with the sauce.
Transfer the mixture into a lightly greased 9x13 inch baking dish, spreading it out into an even layer.
Sprinkle the panko breadcrumbs evenly over the top of the casserole.
Bake in the preheated oven for 15-20 minutes, or until the top is golden brown and the casserole is heated through.
Allow the casserole to cool for a few minutes before serving. Enjoy your low sodium broccoli and cheese casserole warm.
Nutrition Facts
Calories |
1914 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.3 g | 117% | |
| Saturated Fat | 52.0 g | 260% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 242 mg | 81% | |
| Sodium | 1456 mg | 63% | |
| Total Carbohydrate | 206.3 g | 75% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 9.9 g | ||
| Protein | 78.3 g | 157% | |
| Vitamin D | 5.3 mcg | 26% | |
| Calcium | 2306 mg | 177% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 2109 mg | 45% | |
*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.
