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–+ servings
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5 from 12 votes

Riced Broccoli and Cauliflower Casserole

This Broccoli and Rice Casserole from Lauren Kelly Nutrition is packed with vitamins and minerals and is vegan, gluten free and dairy free!
Prep Time20 minutes
Cook Time15 minutes
Total Time35 minutes
Course: dinner, Main Course, main dish, Side Dish, vegetarian
Cuisine: American
Diet: Diabetic, Gluten Free, Vegan
Servings: 8 servings
Calories: 156kcal
Author: Lauren Kelly

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.

Notes

To store in the refrigerator: Place in an airtight container in the refrigerator for up to 5 days.
You can add some cooked chicken or turkey to this to add some protein.

Nutrition

Calories: 156kcal | Carbohydrates: 14g | Protein: 8g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 7mg | Sodium: 135mg | Potassium: 680mg | Fiber: 6g | Sugar: 5g | Vitamin A: 545IU | Vitamin C: 105mg | Calcium: 154mg | Iron: 1mg