Broccoli Cauliflower Casserole

Steph Wagner

December 13, 2013

Broccoli Cauliflower Casserole

 

This low carb broccoli cauliflower casserole is a fantastic holiday recipe for post bariatric surgery patients! No rice needed! Approved for Gastric Bypass, Gastric Sleeve and Duodenal Switch after the healing diets of weight loss surgery. #wlsholidays #gastricsleeveholidays #gastricbypassholidays #gastricsleeverecipes #gastricbypassrecipes #christmas

Replace Broccoli and Rice Casserole with a low carb approach.

I posted this recipe last year around the holidays and got so much great feedback! A few simple twists on a tradition casserole dish makes this a bariatric surgery patient’s perfect side dish to a holiday meal or a hearty comfort dinner.

I made a simple meatloaf when I made this again last week. Amazing Fall comfort flavors without any breads or rice!

The carbs are greatly reduced by using the cauliflower in place of rice however the fat calories are also greatly reduced by using fat-free cream of mushroom and reduced fat versions of the cheeses.

A “classic” version of a broccoli and rice casserole can easily bring in 20 grams of fat and 20 grams of carbohydrates. This version has less than half of that!

I’ve also made this same dish with cooked chicken and had it for the main entree. It brings great flavor along with those warm and cozy feelings only a casserole could provide.

Pro Tips for keeping this quick-

I buy precut broccoli and cauliflower packed in steamer bags. When it comes time to prepare the recipe, the bag goes straight from refrigerator to microwave. I move the steamed veggies to the baking dish and use kitchen shears to chop up the big pieces. I use my kitchen shears for EVERYTHING. They are the best.

Add the other ingredietns to a seperate bowl to mix well then scoop over veggies and stir and fold and toss until it seems to be setting in well together. Then top with the parmesan and bake.

Note: I don’t feel like riced cauliflower would work well here. Even though we are replacing rice WITH cauliflower, the texture is far different. A normal rice would soak up the moisture and bake into the casserole. A cauliflower rice would make this more crumbly. Instead buy the florets and cut them down to manageable sizes for eating.

Looking for more holiday recipes? Join my email list for a free PDF holiday eating guide! Click the link below…

This low carb broccoli cauliflower casserole is a fantastic holiday recipe for post bariatric surgery patients! No rice needed! Approved for Gastric Bypass, Gastric Sleeve and Duodenal Switch after the healing diets of weight loss surgery. #wlsholidays #gastricsleeveholidays #gastricbypassholidays #gastricsleeverecipes #gastricbypassrecipes #christmas

Broccoli Cauliflower Casserole

Course: Vegetables
Cuisine: American, Oven Baked
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 8 servings
Calories: 157kcal
Author: Steph Wagner
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Ingredients

  • 1 lb broccoli florets
  • 1 lb cauliflower florets
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup light mayonnaise
  • 8 oz fat-free cream of mushroom soup
  • 6 oz reduced fat cheddar cheese
  • 3 tbsp reduced fat grated parmesan cheese

Instructions

  • Steam the veggies until crisp-tender, drain well and season with salt and pepper.
  • Put the vegetables in a greased 8x8 baking pan. Chop up larger vegetable pieces as needed.
  • In a medium bowl, mix the mayo and the next 3 ingredients- light mayonnaise, cream of mushroom and cheddar cheese. Spoon this mixture over the veggies, tossing as needed to spread mixture as evenly as possible.
  • Sprinkle the 3 tbsp of Parmesan cheese over the top. Bake at 350 degrees for 20-25 minutes or until the topping is golden and bubbly.

Nutrition

Serving: 0.5cup | Calories: 157kcal | Carbohydrates: 9g | Protein: 8g | Fat: 9g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 8mg | Sodium: 458mg | Potassium: 557mg | Fiber: 3g | Sugar: 3g | Vitamin A: 410IU | Vitamin C: 78mg | Calcium: 166mg | Iron: 1mg
Nutrition Facts
Broccoli Cauliflower Casserole
Amount Per Serving (0.5 cup)
Calories 157 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Trans Fat 1g
Cholesterol 8mg3%
Sodium 458mg20%
Potassium 557mg16%
Carbohydrates 9g3%
Fiber 3g13%
Sugar 3g3%
Protein 8g16%
Vitamin A 410IU8%
Vitamin C 78mg95%
Calcium 166mg17%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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