Low-Fat Broccoli Cauliflower Casserole Recipe

This Low Fat Broccoli Cauliflower Casserole brings together two powerhouse veggies in one ultra-creamy, cheesy dish with only 5 grams of fat per serving! It’s a low-calorie, fiber-rich, and heart-healthy side that delivers big on comfort without the excess. Made with a Greek yogurt base and just enough cheese for that irresistible melt, this casserole is a lighter take on a classic family favorite.

About This Recipe

The mix of broccoli and cauliflower creates a perfect texture contrast—tender but not mushy, with a creamy, savory sauce that binds everything together. The flavor is warm and cheesy with a subtle tang from the yogurt, topped with a golden, crispy breadcrumb finish.

Whether you’re serving this at a holiday dinner or as a healthy weeknight side, it fits right in. It’s easy to prep, uses simple ingredients, and makes a great vegetarian option that even picky eaters enjoy.

Why This Recipe Belongs in Your Diet

Broccoli and cauliflower are both high in fiber and low in calories, which helps fill you up without adding fat. Instead of cream or butter, this recipe uses fat-free Greek yogurt and a touch of reduced-fat cheese for creaminess. The result: a satisfying, nutrient-dense dish with smart fat control.

What You’ll Need (Ingredients)

This recipe uses everyday ingredients and smart swaps to turn simple veggies into a craveable, cheesy casserole.

• Broccoli Florets, 3 cups: Use fresh or frozen, just be sure they’re cut into small, bite-size pieces.
• Cauliflower Florets, 3 cups: Mild and hearty, cauliflower pairs beautifully with cheese.
• Yellow Onion, ½ cup, diced: Adds flavor and sweetness as it cooks.
• Garlic, 2 cloves, minced: Essential for building savory depth.
• Fat-Free Greek Yogurt, 1 cup: Creamy and tangy, replaces heavy cream or mayo.
• Egg, 1 large: Helps bind the casserole together.
• Reduced-Fat Cheddar Cheese, ¾ cup shredded: Melts beautifully without the fat of full-fat cheese.
• Whole Wheat Panko Breadcrumbs, ¼ cup: For a light, crisp topping.
• Olive Oil Cooking Spray: For sautéing and baking.
• Salt & Pepper, to taste: Enhances all the natural flavors.

How to Make Low Fat Broccoli Cauliflower Casserole

1. Preheat oven to 375°F (190°C) and spray an 8×8-inch baking dish with cooking spray.
2. Steam broccoli and cauliflower for about 4 minutes, until just tender. Drain well.
3. Sauté onion and garlic in a pan lightly coated with cooking spray for 3–4 minutes until soft.
4. Whisk together yogurt, egg, salt, and pepper in a large bowl until smooth.
5. Combine the vegetables with the sautéed onion, garlic, and ½ cup of the shredded cheese. Fold into the yogurt mixture.
6. Transfer to baking dish and spread evenly. Top with remaining ¼ cup cheese and sprinkle with breadcrumbs.
7. Spray breadcrumbs lightly with cooking spray and bake for 25 minutes, until bubbling and golden.
8. Cool slightly before serving to allow it to set.

Recipe Tips and Variations

• Add a pinch of nutmeg for a subtle warm spice.
• Swap in part-skim mozzarella or Swiss cheese for a different flavor.
• Add chopped red bell pepper for color and sweetness.
• Stir in 1 tsp Dijon mustard to boost savory depth.

How to Store Leftovers

Let the casserole cool completely, then cover and refrigerate for up to 4 days. Reheat in the oven or microwave until warm. For longer storage, freeze individual portions for up to 2 months.

Nutrition Facts

• Serving Size: 1/6th of casserole
• Calories: 150 kcal
• Fat: 5 g
• Carbohydrates: 11 g
• Protein: 12 g
• Sodium: 295 mg