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Healthy Broccoli ‘Rice’ Casserole

HEALTHY BROCCOLI RICE CASSEROLE is made with cauliflower rice for a grain-free casserole that is low carb and keto-friendly. This low carb broccoli rice casserole is a hit with my kids and it’s really easy to throw together for a quick side dish any night of the week. 

broccoli and cheese

I hear from so many of you that you get bored eating the same foods over and over again. 

I get it. I’m a total foodie so if I don’t have a whole lotta variety, I quickly get tired of the same ol’ thing. Well, unless that same ol’ thing is pork tenderloin topped with garlic butter. I could probably eat that every day. 😉 

My biggest trick to keeping dinner time exciting is to get creative with the side dishes. Change them up!! You don’t need to eat the same steamed broccoli and side salad every night of the week. 

This broccoli rice casserole is a perfect example. My kids have always loved the traditional version made with real rice, so why not test out a cauliflower rice version on them? THEY LOVE IT! 

I love that it’s low carb so the whole family can eat it and it’s made with extra veggies so I feel good about it. 

small white plate of broccoli and cheese next to a white pot of broccoli and cheese

How cauliflower rice is made: 

Cauliflower rice is just finely chopped cauliflower! 

You can make it at home with a sharp knife and a little patience, or you can use a food processor.

I use this food processor (affiliate link) and really love it for making cauliflower rice, grating cheese, or slicing turnips for my turnips au gratin. It’s a workhorse and gets a lot of use in my kitchen.

Most grocery stores also sell riced cauliflower and it’s totally fine to use either fresh (found in the produce section and called ‘cauliflower crumbles’ at Walmart!) or frozen. 

Check out my cilantro lime cauliflower rice or cauliflower chicken fried rice too!

two white plates stacked with broccoli casserole

Low carb broccoli rice casserole: 

Add your (fresh or frozen) cauliflower rice to a large mixing bowl along with some chopped broccoli florets and a tablespoon of water. Cover the bowl with plastic wrap and microwave for 3 minutes. Let sit for 2 minutes and then carefully remove the plastic wrap. 

ingredients for broccoli rice casserole in glass bowl

Add in your cheddar, cream cheese, eggs, and spices and give it all a big stir. 

Spread your broccoli rice casserole into a 9×9 baking dish and top it all off with a little more cheddar.

If you’d like a crunchy coating on top, add some crushed pork rinds!

cheese and broccoli on a white bowl

Bake this up for about 30 minutes and then dig in! 

This healthy broccoli rice casserole is so easy, so cheesy, and a total winner in my book! 

wooden spoonful of broccoli casserole

What to serve with this keto broccoli cauliflower rice casserole: 

This side dish goes well with most proteins!

Garlic butter shrimp is a hit with everyone that tries it. My stuffed chicken breast, breaded pork chops, and grilled ranch chicken are delicious too!

These steak bites would also be a great option and so would this bacon wrapped meatloaf!

wooden spoon scooping broccoli cassserole

More low carb side dishes to try: 

My keto Brussels sprouts are roasted with a little Balsamic vinegar and they’re seriously so good, even for this non-sprout lover. 😉 

I share all my tips for the perfect mashed cauliflower here! Also, grab our family’s favorite broccoli cheese casserole

Cheesy asparagus, keto coleslaw, and cucumber tomato feta salad are all super quick to whip up and big hits with my kids.

broccoli covered in melted cheese

Follow me on social for more recipe ideas & inspiration!

healthy cauliflower rice casserole recipe

Healthy Broccoli 'Rice' Casserole

This broccoli rice casserole is made with ZERO grains and instead uses cauliflower as the rice. It's extra cheesy and always a hit with my kids.

Yield 6 servings
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes


  • 12 ounces riced cauliflower
  • 12 ounces broccoli florets, chopped
  • 3 cups grated cheddar, divided
  • 4 ounces cream cheese, room temperature, chopped into small pieces
  • 2 large eggs
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cracked pepper
  • 1/4 teaspoon mustard powder


  1. Preheat oven to 350 degrees.
  2. Add the riced cauliflower and chopped broccoli to a large mixing bowl along with a tablespoon of water. Cover tightly with plastic wrap.
  3. Microwave for 3 minutes and let sit, covered, for 2 minutes. Carefully remove plastic wrap from bowl and drain liquid.
  4. Add 2 1/2 cups of cheddar, cream cheese, eggs, and spices to the bowl. Stir well to combine.
  5. Pour mixture into 9x9 baking dish and top with the remaining cheddar cheese.
  6. Bake uncovered for 30 minutes.


For a crunchy topping, add 1/2 cups of crushed pork rinds to the top of the dish with the cheddar.

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Nutrition Information:

Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 244Total Fat: 27gSaturated Fat: 15gTrans Fat: 1gUnsaturated Fat: 9gCholesterol: 137mgSodium: 845mgCarbohydrates: 8gNet Carbohydrates: 5gFiber: 3gSugar: 4gSugar Alcohols: 0gProtein: 19g

All information and tools presented and written within this site are intended for informational purposes only. This information is provided as a courtesy and there is no guarantee that the information is accurate.

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46 thoughts on “Healthy Broccoli ‘Rice’ Casserole”

  1. Hi! Can this be cooked in mini muffin tins then frozen? Looking for new toddler friendly recipes that can be frozen then reheated. Any suggestion on cooking time if baked in a mini muffin tin?

    1. Karly Campbell

      Hi there! That sounds like a great idea! I can’t say how long it will take to bake as I haven’t tried it, but I’d just pick a muffin and keep testing for the right texture after 10 minutes. 🙂

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