There’s something magical about the combination of tender vegetables and bubbling cheese sauce that makes any day better. This Cheesy Broccoli & Cauliflower Bake transforms humble vegetables into an irresistible casserole that’s both comforting and nutritious. By incorporating Greek yogurt and reducing the fat content, we’ve created a lighter version that doesn’t compromise on flavor. Perfect for family dinners, potlucks, or meal prep, this dish proves that healthy eating can be absolutely delicious.
Ingredients
For the Vegetable Base:
- 3 cups (300g) broccoli florets
- 3 cups (300g) cauliflower florets
- 3 cloves garlic, minced (about 15g)
- Salt and freshly ground black pepper to taste
For the Cheese Sauce:
- 2 tablespoons (30ml) olive oil
- 2 tablespoons (16g) whole wheat flour
- 2 cups (480ml) low-fat milk
- 1½ cups (170g) reduced-fat sharp cheddar cheese, grated
- ½ cup (120g) Greek yogurt
- 1 teaspoon (5g) Dijon mustard
For the Topping:
- ½ cup (60g) whole wheat breadcrumbs
- ¼ cup (25g) grated Parmesan cheese
Step-by-Step Instructions
- Preparation
- Preheat your oven to 375°F (190°C)
- Lightly grease a 9×13 inch (23x33cm) baking dish
- Wash and cut broccoli and cauliflower into even-sized florets
- Steam the Vegetables
- Place broccoli and cauliflower in a steamer basket
- Steam for approximately 5 minutes until just tender
- Test with a fork – vegetables should be firm but easily pierced
- Immediately transfer to an ice bath to stop cooking and preserve color
- Prepare the Cheese Sauce
- Heat olive oil in a medium saucepan over medium heat
- Add minced garlic and sauté until fragrant (about 1 minute)
- Whisk in whole wheat flour and cook for 1 minute, stirring constantly
- Gradually add milk while whisking to prevent lumps
- Continue stirring until sauce thickens (about 5 minutes)
- Finish the Sauce
- Remove pan from heat
- Add grated cheddar cheese and stir until melted
- Fold in Greek yogurt and Dijon mustard
- Season with salt and pepper to taste
- Assemble and Bake
- Arrange steamed vegetables in the prepared baking dish
- Pour cheese sauce evenly over vegetables
- Mix breadcrumbs with Parmesan cheese and sprinkle over top
- Bake for 25-30 minutes until golden brown and bubbly
Nutritional Information (per serving)
- Calories: 275
- Protein: 15g
- Carbohydrates: 23g
- Fiber: 4g
- Fat: 16g
- Saturated Fat: 7g
- Calcium: 350mg
- Iron: 1.5mg
- Vitamin C: 85mg
- Vitamin A: 1500IU
Timing:
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Serves: 6-8 people
Pro Cooking Tips
- Cut vegetables into similar-sized pieces for even cooking
- Don’t overcook the vegetables during steaming – they’ll continue cooking in the oven
- Let the casserole rest for 5-10 minutes before serving to set the sauce
- Grate cheese fresh for better melting properties
- Room temperature Greek yogurt incorporates more smoothly into the sauce
- For extra crispiness, broil for the final 2 minutes (watch carefully!)
Variations and Substitutions
- Make it Gluten-Free: Use gluten-free flour and breadcrumbs
- Dairy-Free Version: Substitute with plant-based milk, vegan cheese, and coconut yogurt
- Different Cheese Options: Try Gruyère, Fontina, or a mixture of cheeses
- Add Protein: Include diced chicken, turkey, or chickpeas
- Extra Vegetables: Add carrots, Brussels sprouts, or bell peppers
- Spice it Up: Include red pepper flakes or cayenne for heat
- Herb Variations: Add thyme, rosemary, or sage for different flavor profiles
Common FAQs
Q: Can I prepare this dish ahead of time?
A: Yes! Assemble everything except the breadcrumb topping up to 24 hours in advance. Add topping just before baking and increase cooking time by 5-10 minutes if baking from cold.
Q: Why is my sauce grainy?
A: This usually happens when cheese is added to too-hot liquid or the sauce is cooked at too high a temperature. Remove the pan from heat before adding cheese and stir constantly while it melts.
Q: Can I freeze this casserole?
A: While possible, the texture may change slightly upon thawing. If freezing, do so before baking and omit the breadcrumb topping until ready to bake.
Q: My vegetables released water during baking. How can I prevent this?
A: Make sure to thoroughly drain vegetables after steaming and avoid overcooking them. You can also pat them dry with paper towels before combining with the sauce.
Storage and Make-Ahead Tips
- Refrigerator Storage: Keep leftovers covered for up to 4 days
- Freezer Storage: Store unbaked casserole without topping for up to 3 months
- Make-Ahead Components:
- Steam vegetables up to 2 days ahead
- Prepare cheese sauce 1 day in advance
- Combine breadcrumb topping and store in an airtight container
- Reheating Instructions:
- Individual portions: Microwave for 2-3 minutes
- Whole casserole: Cover with foil and heat at 350°F (175°C) for 20-25 minutes
- For crispy topping: Remove foil for final 5-10 minutes of reheating
This healthier take on a classic comfort food delivers all the creamy, cheesy satisfaction you crave while incorporating nutritious vegetables and lighter ingredients. Perfect for any season, it’s a versatile dish that proves healthy eating can be both delicious and satisfying.
