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.
Jennifer
My husband and I love this!! So easy and so good! Making again this week!
Toni
This is such a delicious and easy to make gluten free recipe!! Thanks for sharing!
Beth
Wow! This casserole is so delicious and packed with so much flavor! My family and I love this recipe! This was a big hit here and very easy to make for dinner!
Kristyn
So hearty & tasty!! Broccoli & rice are my favorite together. Cauliflower rice has been my go-to lately, for a healthier option.
lauren.kelly
Glad you like it too!
Beth
Yum! This looks amazing and so tasty! I can't wait to give this a try!
lauren.kelly
Enjoy!
Natalie
What a healthy, filling, & delicious casserole! Love all the vitamins packed in it & the idea that it's low-carb, makes it even more appealing!
lauren.kelly
I have to agree, Natalie!
Katie
Do you think this could be made using a bag of frozen riced cauliflower? Would you heat the cauliflower first or add it frozen to the casserole?
lauren.kelly
Hi Katie! Yes I am sure you can use frozen rice cauliflower. Just defrost it and follow the instructions. I hope you love it!
Annika
Apologies if I have overlooked this information, but what should the oven be set to for baking the dish?
lauren.kelly
Hello Annika! I am so sorry, I just updated it to say 350 degrees! Thank you! I hope you like it!
Kimberly @ The Daring Gourmet
What a great casserole, I love the ingredients in this!
Erin @ Texanerin Baking
Your goals sound like good ones! And this casserole looks awesome, too. 🙂
Angie | Big Bear's Wife
Oh my gosh! Yes, I don’t believe in making resolutions either!! If I do make them I always break them too early! I just try to eat good all year. This casserole looks amazing and I can't wait to make it!
lauren.kelly
Thanks Angie!
Suzy | The Mediterranean Dish
Lauren, you know I love everything you make. But this may be a new favorite!
lauren.kelly
Thank you Suzy!
Taylor Kiser
This is such a warm and comforting dinner idea! Love how easy this is and still full of flavor too. Just what you want from a comfort food dish!
lauren.kelly
Thanks Taylor!
Faith (An Edible Mosaic)
This looks so tasty and I love that it's full of real-food ingredients! It would be the perfect side dish for just about anything!
Amanda|The Kitcheneer
I saw this on Instagram and I got excited! This looks SO good! And I agree about realistic resolutions. Saying your going to lose a certain amount in a month is setting yourself up for failure! I'm trying to workout 3-4 days a week and have greens with every meal!
lauren.kelly
Hi Amanda! Those are perfect resolutions! I hope you like it!