Vegetarian Gluten-Free Easy Keto (Low-Carb)
Healthy-ish twist on the broccoli cheddar casserole childhood favorite with broccoli, cheddar cheese, Greek yogurt and quinoa. This is a great main dish for vegetarians with a little more 20 grams of protein per serving. A couple of months ago, Chobani reached out and sent me a case of plain Greek yogurt (large cartons!) to try. Seriously, I had to reorganize the refrigerator just to fit them in. But I was thrilled. I start every day with a bowl of yogurt, fruit, granola and chia seeds to power through the morning and early afternoon. I also add yogurt to soups like Persian Yogurt Soup, this Pan-Fried Chickpea Salad with Curried Yogurt, my Farmhouse Strawberry Cake , and a little in my Blueberry Coffee Cake. I use a LOT of yogurt. Especially Greek yogurt, since it packs in more protein. Check it out:
- 100 grams of regular yogurt = 3.5 grams of protein
- 100 grams of Greek yogurt = 10 grams of protein
Chobani Greek yogurt is fluffy and smooth with a feeling of luxury without the calories. It's a little on the tart side of average, but that's fine makes it a stronger flavor ingredient when baked into a recipe.
A Healthier Broccoli Cheddar Casserole
One of my favorite dishes I made with Chobani Greek yogurt was this updated broccoli and cheddar tart. It's ideal for a vegetarian dinner – since it's packed with protein from yogurt, cheese, and quinoa. Think of it as a grownup, healthier version of the familiar gooey childhood favorite topped with Ritz crackers. In this version, mayonnaise is swapped out for yogurt and mixed with curry for a warming touch. Heavy cream is eliminated, as are the crackers. Cooked quinoa provides additional protein. And if you wanted even a little more protein add 2 tablespoons of hemp seed hearts. Another good protein added is nutritional yeast.
Prep Tips – Get It Done Quickly!
Broccoli The 2 biggest reasons to take time to cut broccoli into neat, even-sized pieces is for appearance or even cooking. Because the broccoli is going into a casserole, this isn't so important. I purchase broccoli with the stalks. To make quick work of prepping broccoli for this recipe, start with the stalk. Using a sharp chef's knife, slice off the bottom of the stalk, including parts that are split and browned. Slice the remaining stalk into 1/2″ thick disks. Next slice the head of broccoli into quarters. Chop each quarter into bite sized pieces. Obviously, an even faster way is to purchase a bag of frozen pre-cut broccoli. Follow the directions on the bag to cook. Quinoa I often have either a jar of quinoa I've already cooked up or have a package of frozen quinoa in the freezer. This allows me to add quinoa to salads, soups, and casseroles very easily for some additional protein. If you make your own, here's a post on the best way to cook up a pot of quinoa. Cheddar Cheese To save time, you can purchase cheese pre-grated, but I think it’s well worth the extra 3 – 4 minutes to grate your own. Pre-grated cheese typically is coated with cellulose to keep it from sticking together, which dulls the flavor. To grate it, use the largest holes on a flat or box grater.
Broccoli Cheddar Casserole Cooking Tips
- If you prefer cooked brown rice in place of quinoa, you'll lose some protein, but have at it.
- If you like a crunchy top, throw on some breadcrumbs sautéed in butter and lemon zest.
- The type of yogurt used will affect the consistency of the dish. I used Chobani Plain Low-Fat Greek Yogurt. When I tried it as a tart, as pictured, I was able to cut the resulting pie into wedges, reminiscent of a quiche. If you prefer a gooey casserole, use regular yogurt instead, and serve in an 8-inch x 8-inch casserole dish with a big spoon.
- For a low-carb approach to this dish, prepare it without the crust.
Equipment
Good quality, sharp chef's knife Steamer basket Medium pot Grater Mixing bowl 9″ X 13″ casserole dish 10″ pie plate (optional if making this as a tart)
Tips for the Omnivores at the Table
Add 1 cup chopped roasted chicken pieces to the casserole and bake. The baking time shouldn't be affected.
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Broccoli Cheddar Casserole with Quinoa (or Tart!)
Equipment
Ingredients
- 4 cups chopped broccoli, stalk and florets cut into bite-sized pieces
- 1 cup cooked quinoa, freshly made or store-bought frozen
- 2 large eggs
- 2 cups low fat shredded cheddar
- 1 cup plain low fat Greek yogurt (I used Chobani)
- 1 tablespoon minced garlic
- 1½ teaspoon Dijon mustard
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- 1 teaspoon curry powder
- 1 10-inch tart shell optional
Instructions
- Preheat the oven to 400˚F.
- Steam the broccoli in a medium pot until it just begins to soften, about 5 minutes. Cool to room temperature.
- Stir the remaining ingredients together in a large bowl until it looks like a smooth batter. Stir in the broccoli and quinoa. Pour it into a 9-inch X 13-inch casserole dish, if you prefer, a tart shell set into a 10-inch pie plate.
- Bake on the middle rack for 30 minutes, or until set in the middle.
Notes
Prep Tips - Get It Done Quickly!
Broccoli The 2 biggest reasons to take time to cut broccoli into neat, even-sized pieces is for appearance or even cooking. Because the broccoli is going into a casserole, this isn't so important. I purchase broccoli with the stalks. To make quick work of prepping broccoli for this recipe, start with the stalk. Using a sharp chef's knife, slice off the bottom of the stalk, including parts that are split and browned. Slice the remaining stalk into 1/2" thick disks. Next slice the head of broccoli into quarters. Chop each quarter into bite sized pieces. Obviously, an even faster way is to purchase a bag of frozen pre-cut broccoli. Follow the directions on the bag to cook. Quinoa Quinoa expands 2 - 3 times its volume when cooked. I often have either a jar of quinoa I've already cooked up or have a package of frozen quinoa in the freezer. This allows me to add quinoa to salads, soups, and casseroles very easily for some additional protein. If you make your own, here's a post on the best way to cook up a pot of quinoa. Cheddar Cheese To save time, you can purchase cheese pre-grated, but I think it’s well worth the extra 3 – 4 minutes to grate your own. Pre-grated cheese typically is coated with cellulose to keep it from sticking together, which dulls the flavor. To grate it, use the largest holes on a flat or box grater.Broccoli Cheddar Casserole Cooking Tips
- If you prefer cooked brown rice in place of quinoa, you'll lose some protein, but have at it.
- If you like a crunchy top, throw on some breadcrumbs sautéed in butter and lemon zest.
- If you want a little extra protein, add 2 tablespoons hemp seed hearts for 3 additional grams of protein.
- The type of yogurt used will affect the consistency of the dish. I used Chobani Plain Low-Fat Greek Yogurt. When I tried it as a tart, as pictured, I was able to cut the resulting pie into wedges, reminiscent of a quiche. If you prefer a gooey casserole, use regular yogurt instead, and serve in an 8-inch x 8-inch casserole dish with a big spoon.
- For a low-carb approach to this dish, prepare it without the crust.
Tips for the Omnivores at the Table
Add 1 cup chopped roasted chicken pieces to the casserole and bake. The baking time shouldn't be affected.Nutrition
Nutrition profile and calories were calculated using the VeryWell Fit calculator, and do not include the pie shell, since it can also be served as a casserole.Nutrition
Disclosure: I was not in any way compensated for this post other than the free product mentioned in the article. I was not asked to write this post, and all opinions contained here are my own.
apuginthekitchen says
Really nice tart, delicious. I like Fage Greek yogurt. Chobani is good but I like the consistency of Fage better.
The Wimpy Vegetarian says
Thanks Suzanne! I like Fage too. I like the tartness of Chobani, but Fage is another great Greek yogurt.
Rita says
Yumm Susan! I will definitely try your tart, thought I’ll use Angostura bitters instead of Worcestershire :o)
The Wimpy Vegetarian says
Oh what a great idea, Rita. I now have Angostura bitters on hand, thanks to your motivation, and I think I’ll this casserole with Angostura next time! Thanks!!
Erika says
I agree with ^ I love the consistency of Fage. But Chobani is definitely a solid love of mine. Other than that, I haven’t really found any Greek yogurts that really stand out in a good way.
Your broccoli casserole looks so tasty!!
The Wimpy Vegetarian says
Thanks so much Erika!! I tried Brown Cow’s last week but I think Chobani still has the edge for me.
cheri says
Does the quinoa change the texture a bit, maybe a little more chewy? Love this combination.
The Wimpy Vegetarian says
Exactly. It gives the texture a little heft to balance out the creaminess of the cheese and yogurt. It really made a difference for me. Brown rice works too, but it give quite a bit more heft, but not nearly as a nice a protein boost. Thanks so much!
Ashley @ Wishes & Dishes says
This looks so good!! I might add chicken!
The Wimpy Vegetarian says
Chicken would go great in it!
Rebecca says
One of my teacher friends and I have been trying new recipes and then bringing them to share for lunch. I forwarded this recipe to her (She’s vegetarian; I just don’t particularly like meat.) and said MAKE THIS NEXT WEEK! We had it for lunch yesterday, and it was scrumptious!
She added some leeks. Oh, my. 🙂 And the curry really makes the dish POP.
This one is going on my home “rotation” immediately. 🙂
The Wimpy Vegetarian says
I’m so happy!!! This is the kind of comment that just makes my day. I made it last night for dinner and made it as a casserole in a casserole baking dish instead of in a tart shell. I ended up adding an extra cup of broccoli because it looked like it could handle it. Adding some leeks is a great idea too!! It’s such a malleable dish 🙂
Oui, Chef says
Love the idea of adding the quinoa here, never would have thought of it, but it makes so much sense.
cj says
Nice ~ Would love to see this submitted at FoodFotoGallery.com so I can share with all my foodie friends 🙂