Description
This Healthy Broccoli Casserole is a nutritious and flavorful dish featuring tender steamed broccoli, sautéed mushrooms and onions, all combined in a light, creamy sauce topped with crispy whole-wheat panko breadcrumbs. Perfect as a wholesome side or light main, it’s dairy-friendly and loaded with fiber and protein while keeping calories in check.
Ingredients
Scale
Vegetables
- 2 pounds Broccoli Florets (cut into bite-size pieces)
- 3-4 Garlic Cloves (minced)
- 1 Medium Yellow Onion (diced)
- 1 Cup Button Mushrooms (sliced or quartered)
Seasonings and Sauces
- 1 tablespoon Olive Oil
- 2 teaspoons Smoked Paprika
- Sea salt and pepper, to taste
Other
- 1 Cup Low-fat Milk or milk of choice (dairy or non-dairy)
- 1 tablespoon Cornstarch
- 2 tablespoons Whole-Wheat Panko Breadcrumbs (Or Gluten-free)
Instructions
- Preheat and Prepare Dish: Preheat your oven to 350°F. Lightly spray a 2-quart baking dish with cooking oil spray and set aside to ensure an easy release after baking.
- Steam Broccoli: Place the broccoli florets in a steaming basket over a pot of boiling water. Cover and steam until they are just tender, which preserves nutrients and texture.
- Arrange Broccoli: Transfer the steamed broccoli evenly into the prepared casserole dish and set aside while you prepare the topping and sauce.
- Sauté Vegetables: Heat olive oil in a large pan over medium heat. Add diced onions and sauté until translucent, about 3-4 minutes. Stir in minced garlic, sliced mushrooms, and smoked paprika, cooking for another 5-6 minutes until the mushrooms are softened and the mixture is fragrant.
- Make Sauce: In a small pot over medium heat, whisk together the milk, cornstarch, sea salt, and pepper continuously until the mixture begins to thicken, about 2-3 minutes, creating a light creamy sauce.
- Combine Mixture: Pour the sautéed onion and mushroom mixture over the broccoli in the casserole dish. Then pour the prepared milk sauce evenly over the top.
- Toast Breadcrumbs: Clean the pan with a paper towel and lightly spray again with cooking oil spray. Add the whole-wheat panko breadcrumbs and stir over medium heat until golden brown, enhancing their crunch and flavor.
- Top and Bake: Sprinkle the toasted breadcrumbs evenly over the casserole. Place the dish in the preheated oven and bake for about 30 minutes until the casserole is bubbling and the topping is crisp and golden.
- Serve: Remove from oven and enjoy your healthy, comforting broccoli casserole warm.
Notes
- Prepared with fresh broccoli and mushrooms to maximize flavor and nutrition.
- No cheese or cream added, making it a lighter, lower-fat casserole alternative.
- Whole-wheat panko breadcrumbs add a crispy topping with additional fiber.
- Can be made dairy-free by using non-dairy milk of choice.
Nutrition
- Serving Size: 1 serving
- Calories: 185 kcal
- Sugar: 9 g
- Sodium: 142 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 7 g
- Protein: 10 g
- Cholesterol: 3 mg
