Broccoli Cheddar Casserole with Quinoa (or Tart!)

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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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Print Recipe

5 from 2 votes

Broccoli Cheddar Casserole with Quinoa (or Tart!)

Moderately easy vegetarian comfort dish of broccoli, quinoa and cheddar - perfect for chilly night. This high protein dish can be main or side, and served as a casserole or in a pie dish with a shell.

Prep Time15 mins

Cook Time30 mins

Total Time45 mins

Course: Vegetable Main or Side

Cuisine: American

Keyword: Broccoli Casserole

Servings: 6

Calories: 241kcal

Author: Susan Pridmore

Equipment

chef's knife

steamer basket

medium pot

grater

small mixing bowl

9" X 13" casserole dish

10" pie plate

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

Calories: 241kcal | Carbohydrates: 25.2g | Protein: 20.3g | Fat: 6.8g | Saturated Fat: 2.8g | Cholesterol: 64mg | Sodium: 686mg | Potassium: 457mg | Fiber: 3.8g | Sugar: 2.7g | Calcium: 245mg | Iron: 2mg

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.

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