Description

This Healthy Broccoli Casserole is a nutritious, flavorful, and wholesome dish featuring steamed broccoli, sautéed mushrooms and onions, all enveloped in a light, creamy sauce and topped with crispy whole-wheat panko breadcrumbs. Perfect as a comforting vegetarian main or a side, it’s free from heavy creams and cheeses, making it a guilt-free way to enjoy a classic casserole.

Ingredients

Scale

Vegetables

2 pounds Broccoli Florets (cut into bite-size pieces)
3-4 Garlic Cloves (minced)
1 Medium Yellow Onion (diced)
1 Cup Button Mushrooms (sliced or quartered)

For Cooking and Sauce

1 tablespoon Olive Oil
2 teaspoons Smoked Paprika
1 Cup Low-fat Milk or milk of choice (dairy or non-dairy)
1 tablespoon Cornstarch
Sea salt and pepper, to taste

Topping

2 tablespoons Whole-Wheat Panko Breadcrumbs (Or Gluten-free)

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Instructions

Prepare the oven and dish: Preheat your oven to 350°F (175°C) and lightly spray a 2-quart baking dish with cooking oil spray. Set this aside for later.
Steam the broccoli: Place the broccoli florets in a steaming basket set over a pot of boiling water. Cover and steam until just tender, about 4-5 minutes, then transfer them to the prepared casserole dish to cool slightly.
Sauté the aromatics and mushrooms: Heat the olive oil in a large pan over medium heat. Add diced onions and sauté until translucent, roughly 3-4 minutes. Stir in the minced garlic, sliced mushrooms, and smoked paprika, cooking and stirring occasionally until mushrooms soften and release their juices, about 5-6 minutes.
Make the thickened milk sauce: In a small pot over medium heat, whisk together the milk, cornstarch, sea salt, and pepper continuously until the mixture begins to thicken and becomes creamy, about 2-3 minutes. Remove from heat once thickened.
Combine and assemble casserole: Pour the onion and mushroom sauté into the casserole dish with the broccoli. Pour the thickened milk sauce evenly over the vegetables and gently stir to coat.
Prepare breadcrumb topping: Wipe the pan clean with a paper towel, lightly spray it with cooking oil spray, then add the whole-wheat panko breadcrumbs. Toast the breadcrumbs over medium heat, stirring until they turn golden brown and crunchy, about 3-4 minutes. Sprinkle these toasted breadcrumbs evenly over the top of the casserole.
Bake: Place the assembled casserole into the preheated oven and bake uncovered for about 30 minutes, until the top is golden and the casserole is bubbling. Remove from oven and serve warm.

Notes

Use fresh broccoli and mushrooms for the best flavor and texture.
No cheese or heavy cream is used, making this casserole lighter and dairy-flexible with non-dairy milk options.
To keep it gluten-free, substitute whole-wheat panko with gluten-free breadcrumbs.
For extra flavor, smoked paprika adds a subtle smoky depth.
This dish reheats well and can be made ahead and baked just before serving.

Nutrition

Serving Size: 1 serving
Calories: 185 kcal
Sugar: 9 g
Sodium: 142 mg
Fat: 6 g
Saturated Fat: 1 g
Unsaturated Fat: 5 g
Trans Fat: 0 g
Carbohydrates: 28 g
Fiber: 7 g
Protein: 10 g
Cholesterol: 3 mg