Broccoli and Cauliflower Casserole

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 344.7
  • Total Fat: 24.1 g
  • Cholesterol: 32.1 mg
  • Sodium: 628.2 mg
  • Total Carbs: 21.7 g
  • Dietary Fiber: 3.9 g
  • Protein: 11.7 g

View full nutritional breakdown of Broccoli and Cauliflower Casserole calories by ingredient
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A yummy dish that can easily be made healthy. A yummy dish that can easily be made healthy.
Number of Servings: 8


    1 cup uncooked white rice
    4 cups fresh broccoli
    3 cups fresh cauliflower
    1/4 cup of butter
    8 oz. of shredded cheese
    10.75 oz. can of cream of mushroom
    1/2 cup of milk
    2 cloves of garlic
    6 oz. can of french fried onions
    3 tbsp. of sour cream


This recipe was taken from but modified. Next time i will think about adding onions, mushrooms and maybe potato.

1. In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. Drain and set aside.

2. Simmer broccoli and cauliflower florets in water for 10 minutes, or until crunchy. Meanwhile, preheat oven to 350 degrees F (175 degrees C).

3. In a large saucepan, melt butter and saute garlic. Stir cauliflower, broccoli and rice into the saucepan. Once the vegetables and rice are coated, stir in the cheese, soup, sour cream and milk. Transfer the entire mixture to a 9x13 inch baking dish and sprinkle crackers or fried onions on top.

4. Bake in a preheated 350 degrees F (175 degrees C) oven for 30 minutes.

Makes at least 8 servings.

Number of Servings: 8

Recipe submitted by SparkPeople user SARAHB44.

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