Packed with wonderful flavors and tons of vitamins and minerals, this warm, comforting low carb Broccoli and Cauliflower Rice Casserole is a simple to make, weeknight meal. Go ahead and add some shredded chicken or shrimp if you want to add some protein.
So, how many of you that made resolutions are still following through with them?It's only January 11, but many people have already stopped by now!
Personally I don't believe in making resolutions because many people feel overwhelmed and give up, which in turn makes them feeling bad once again. I like making both short and long term goals each year instead. I make them realistic and attainable.
For example, instead of saying "I want to lose 30 lbs" I say "I want to eat more vegetables each day". My goals are more specific and realistic.
This broccoli cauliflower rice casserole is one of those easy one dish meals that you can keep reheating and eat it for a few days! That is HUGE for a busy mom like me.
If you are looking for some other low carb meal recipes, you will love this delicious Zucchini Ravioli, Eggplant Parmesan, Alfredo Spaghetti Squash and this Tortilla Taco Pie!
Why You Should Make This Broccoli Cauliflower Rice Casserole
This velvety smooth casserole is made without those processed creamy soups that are loaded with preservatives and sodium. Trust me guys, you will not miss it one bit.
Why do so many casseroles containers that cream of mushroom or chicken soup? It drives me crazy and seems so unnecessary.
This is way healthier and made with all whole ingredients. So for all of you that made goals or resolutions to eat more whole foods, this one is for you!
This recipe isn't fancy and it doesn't use any crazy, weird ingredients. If you don't have almond flour and you don't need it to be gluten-free, you can simply use any flour you'd like.
Recipe Tips
Sometimes I make this broccoli cauliflower rice casserole on Sunday (my meal prep day) and keep it in the refrigerator for lunch for me for the week. It saves so much time and helps me prevent mindless eating when I am so hungry and have no idea what to eat.
Some days I add some rotisserie chicken for added protein, other days I eat this with eggs (it might sound strange but please try it!) The possibilities are endless and this casserole is so extremely versatile.
You an easily omit the beans in this recipe if you are looking to cut down on the carbs.
The gluten free breadcrumbs are completely optional and personally I leave them out because I don't want the extra carbs, but they do add a nice crunch.
You can also buy already pre-made riced broccoli and cauliflower these days which is so convenient and saves so much time. I get mine at Trader Joe's but I know most grocery stores carry them these days and I highly recommend, especially if you don't have a food processor.
Related Recipes
Greek Artichoke Cauliflower Rice Casserole from Lauren Kelly Nutrition
10 Minute Healthy Cauliflower Rice from Damn Delicious
How To Make Cauliflower Rice from The Minimalist Baker
Mediterranean Cauliflower Rice from Cookie and Kate
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Riced Broccoli and Cauliflower Casserole
Ingredients
- 1 large head broccoli
- 1 large head cauliflower
- 2 tablespoons olive oil
- 16 ounces mushrooms washed and sliced
- 1 onion chopped
- 2 cloves garlic minced
- 2 tablespoons ground flax
- 2 tablespoons almond flour
- 1 cup almond milk or milk of choice
- 2 cups small white beans optional, omit or reduce the amount for low carb
- ½ cup shredded cheddar optional, omit for vegan and dairy free
- ¼ cup gluten-free bread crumbs optional
Instructions
- Preheat oven to 350degrees.
- Cut the heads off of the broccoli and cauliflower leaving the stems behind.
- Break apart the florets into your hands.
- Transfer the broccoli and cauliflower to a food processor.
- Using the grater attachment on the food processor, pulse until they are the size of rice.
- Transfer to a paper towel to remove and moisture .
- Set aside.
- Over medium heat, add oil, onion garlic and mushrooms to a sauce pan.
- Cook for 5 minutes until softened.
- Add flax and almond flour and mix again.
- Add milk, stir again and bring to a boil.
- Reduce heat and stir allowing to cook for another 5 minutes.
- Add beans, broccoli and cauliflower. Mix again.
- Add cheese (if using) and pour mixture into a casserole dish.
- Bake in preheated oven for 40 minutes in preheated oven until edges are brown and casserole is bubbly.
- Top with bread crumbs if using and cook for another 5 minutes.
Allyson Zea
This was so flavorful, and absolutely delicious! I can't believe how easy it was to make!
Jisel
Easy to make, full of flavor, and packed with nutrients. Plus, it's versatile—adding chicken or shrimp both good!
Lauren Kelly
Thanks so much for coming back and telling me!
jess
Wow, this casserole is such a great side dish, it was everything that I wanted it to be and more! thank you so much for sharing this amazing recipe!
Lauren Kelly
Thank you, Jess! I really appreciate that!
Abby
Love that this is delicious and healthy. Glad I don't have to compromise health over taste. Will make this again!
April
This was so delicious! We served it alongside chicken, and it was just perfect!
Andrea Thueson
This was so tasty and delicious; it was the perfect addition to our chicken!
Lauren Kelly
Yay! So happy you liked this!
Toni
Such a healthy and delicious recipe! It is so good even my kids loved it!
Lauren Kelly
That's a huge win! Thanks!
Taylor
This was so delicious and had tons of flavor! Love how many veggies are packed into this dish!
Lauren Kelly
So many veggies!