Frugal -Broccoli Cheddar Casserole

Posted on August 31, 2026

This Broccoli Cheddar Casserole is the ultimate comfort food, combining tender broccoli florets and fluffy rice in a velvety homemade cheddar sauce that's baked to golden, bubbling perfection. Every bite delivers a rich, cheesy warmth that feels like a hug in a dish. It's a crowd-pleasing weeknight dinner that's simple enough for busy evenings yet impressive enough for family gatherings.

Frugal Dinner

Ingredients

1 lb. frozen broccoli florets

4 cups cooked rice (white or brown)

2 cups shredded cheddar cheese

1 yellow onion

2 cloves garlic

3 Tbsp butter

3 Tbsp all-purpose flour

2 cups milk (2% milk fat or higher)

1/2 tsp salt

1/4 tsp smoked paprika

1/8 tsp cayenne pepper

1/8 tsp Freshly cracked black pepper

Instructions

1

Thaw the frozen broccoli, then chop it into smaller pieces. Add the chopped broccoli to a large bowl along with the cooked rice and about 1.5 cups of the shredded cheese (save the last ½ cup for topping the casserole).

2

Begin to preheat the oven to 350ºF. Finely dice the onion and mince the garlic.

3

Add the butter, onion, and garlic to a small saucepot and cook over medium heat until the onions are soft and translucent (2-3 minutes). Add the flour and stir until a paste forms. Continue to stir and cook the paste for about two minutes, or just until it turns a light golden brown.

4

Whisk the milk into the butter and flour mixture. Continue to whisk the mixture as it heats, allowing it to reach a simmer, at which point it will thicken to the consistency of heavy cream. Remove the sauce from the heat.

5

Season the sauce with the salt, smoked paprika, cayenne, and pepper. Taste the sauce and add more seasoning if desired. The sauce should be heavily seasoned because it will be spread out over the broccoli and rice, which contain no seasoning of their own.

6

Pour the sauce over the rice, broccoli, and cheese, and stir until everything is evenly coated in sauce. Spread the casserole mixture evenly into a 9×9 inch casserole dish. Top with the remaining shredded cheddar.

7

Bake the casserole for about 35 minutes, or until the cheese on top is melted and is slightly browned around the edges. Divide into six portions and serve.

Key Points About Ingredients:

• Frozen broccoli florets are a convenient time-saver — thaw them fully and pat dry before chopping to prevent excess moisture from making the casserole watery.
• Sharp or extra-sharp cheddar cheese delivers the boldest, most satisfying cheesy flavor; pre-shredding your own from a block melts far more smoothly than pre-shredded varieties coated in anti-caking agents.
• Using 2% or whole milk ensures the béchamel sauce reaches the right creamy consistency — lower-fat milks may produce a thinner, less luscious sauce.
• Cooked white or brown rice both work beautifully here; brown rice adds extra fiber and a slightly nutty flavor, while white rice yields a softer, more classic casserole texture.
• The smoked paprika and cayenne pepper are small but mighty additions — they add depth and a gentle warmth that keeps this casserole from tasting one-dimensional.
• Heavily seasoning the sauce before combining is intentional: the rice and broccoli contain no salt of their own, so the sauce must carry all the flavor for the entire dish.

Key Nutritional Insights:

• Broccoli is an excellent source of vitamin C and vitamin K, and retains meaningful amounts even after baking, supporting immune function and bone health.
• Cheddar cheese contributes a significant boost of calcium and protein per serving, supporting strong bones and helping keep you fuller longer.
• Rice provides the bulk of the carbohydrates in this dish, making it a satisfying, energy-sustaining meal — opting for brown rice adds extra fiber and magnesium.
• The homemade béchamel sauce gives you full control over sodium levels, making it easy to reduce salt compared to canned soup-based casseroles.
• Each serving delivers a solid protein punch from the combination of cheese and milk, making this vegetarian casserole genuinely filling.
• The butter and whole milk in the sauce contribute saturated fat, so pairing this casserole with a light green salad helps balance the overall meal.

• Nutrition Facts

• Serving Size1
• Amount per serving
• Calories430
• Standard DV% Daily Value*
• Total Fat18 g72 g25%
• Saturated Fat11 g20 g55%
• Trans Fat0 g
• Polyunsaturated Fat1 g
• Monounsaturated Fat5 g
• Cholesterol55 mg300 mg18.33%
• Sodium490 mg2300 mg21.3%
• Total Carbohydrate51 g275 g18.55%
• Dietary Fiber3 g28 g10.71%
• Total Sugars6 g
• Added Sugars0 g50 g0%
• Sugar Alcohal0 g
• Protein17 g50 g34%
• Vitamin D (Cholecalciferol)54 mcg20 mcg270%
• Calcium390 mg1300 mg30%
• Iron2 mg18 mg11.11%
• Potassium420 mg4700 mg8.94%
• Vitamin A820 mcg900 mcg91.11%
• Vitamin C (Ascorbic Acid)42 mg90 mg46.67%
• Vitamin E (Tocopherol)1 mg15 mg6.67%
• Vitamin K62 mcg120 mcg51.67%
• Vitamin B1 (Thiamin)0.2 mg1.2 mg16.67%
• Vitamin B2 (Riboflavin)0.3 mg1.3 mg23.08%
• Vitamin B3 (Niacin)2.5 mg16 mg15.63%
• Vitamin B6 (Pyridoxine)0.2 mg1.7 mg11.76%
• Folate48 mcg400 mcg12%
• Vitamin B12 (Cobalamine)0.6 mcg2.4 mcg25%
• Biotin4 mcg30 mcg13.33%
• Vitamin B5 (Pantothenic acid)0.8 mg5 mg16%
• Choline65 mg550 mg11.82%
• Phosphorus340 mg1250 mg27.2%
• Iodine38 mcg150 mcg25.33%
• Magnesium38 mg420 mg9.05%
• Zinc2 mg11 mg18.18%
• Selenium18 mcg55 mcg32.73%
• Copper0.1 mg0.9 mg11.11%
• Manganese0.8 mg2.3 mg34.78%
• Chromium2 mcg35 mcg5.71%
• Molybdenum8 mcg45 mcg17.78%
• Chloride290 mg2300 mg12.61%
• * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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