From the Cook
From the Cook
From the Cook
From the Cook
From the Cook
From the Cook
1/10
Broccoli Cheese Rice Casserole (High Protein!)
Instructions
1
Preheat oven to 350°F. Lightly grease a 9×13-inch casserole dish.
2
Add the uncooked rice, broccoli florets, and white beans directly to the casserole dish. Spread into an even layer.
3
In a medium saucepan over medium heat, melt the butter. Whisk in the flour and cook for about 1 minute, until lightly bubbly. Slowly whisk in the milk until smooth. Continue cooking, whisking often, until the sauce thickens slightly (about 3–4 minutes).
4
Remove the saucepan from the heat. Whisk in the Greek yogurt until smooth. Stir in garlic powder, onion powder, salt, pepper, paprika, and 1½ cups of the shredded cheddar, stirring until melted.
5
Pour the sauce and veggie broth evenly over the rice, broccoli, and beans. Stir gently so the rice is mostly submerged.
6
Cover tightly with foil and bake for 40–45 minutes, until the rice is tender and the liquid is absorbed. Remove foil and sprinkle the remaining 1 cup cheddar over the top.
7
Bake uncovered for 10–15 minutes, until bubbly and lightly golden. Let rest 5–10 minutes before serving so it sets up.
Notes
1
Storage Instructions
2
Fridge: Store leftovers in an airtight container for up to 4 days.
3
Reheat: Warm in the microwave or oven until heated through. Add a splash of milk if needed.
My Calorie Intake
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Tips & Tricks (5)
- Toast Your Rice First 🍚Toast the uncooked rice in butter for 2-3 minutes before adding broth to develop a nutty flavor and prevent mushiness, ensuring each grain stays separate and absorbs the cheese sauce better.
- Make a True Béchamel Base 🧈Create a proper roux by cooking equal parts butter and flour for 1-2 minutes before whisking in milk and broth—this prevents lumps and creates a silky, stable cheese sauce that won't break or separate.
- Blanch Broccoli Before Adding 🥦Blanch broccoli florets for 2-3 minutes, then ice-bath them before folding into the casserole to preserve their vibrant color, firm texture, and prevent overcooking during baking.
- Temper Greek Yogurt Properly 🥄Slowly whisk the warm cheese sauce into room-temperature Greek yogurt (not the other way around) to prevent curdling while adding creaminess and boosting the protein content.
- Reserve Cheese for Topping ✨Save 1/3 of your sharp cheddar to sprinkle on top during the last 10 minutes of baking for a beautiful golden crust and concentrated cheese flavor that won't get lost in the sauce.
Recipe Facts
Diet at a Glance
Vegetarian
Low Sugar
My Calorie Intake
Smart Nutrition 
Nutrition Per Serving
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Glycemic Analysis
Glycemic Index
Glycemic Load
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