Cheesy Broccoli Cauliflower Rice Recipe

If you’re looking for a hearty, comforting dish that’s low in carbs but packed with flavor, the Cheesy Broccoli Cauliflower Rice recipe is exactly what you need. This recipe is an excellent substitute for traditional rice, providing the same satisfying texture with fewer carbs. Combined with fresh broccoli and a creamy, cheesy sauce, it’s a dish that’s perfect for anyone following a low-carb, gluten-free, or keto diet, while still offering all the richness and comfort of a classic cheesy casserole.

Introduction

When it comes to low-carb comfort food, the key is to find alternatives that don’t sacrifice flavor. Cauliflower rice has become a popular substitute for traditional rice due to its mild flavor and versatile texture. When combined with broccoli and a cheesy, creamy sauce, it transforms into a rich and satisfying dish that can stand alone or accompany a protein.

Preparation

While this dish is quick and easy to make, it’s helpful to prep your ingredients before getting started to streamline the process. Here’s how you can prepare:

Cauliflower Rice Preparation:

1. Ricing the Cauliflower: If you’re using a whole head of cauliflower, chop it into florets. Then, pulse the florets in a food processor until they resemble the texture of rice. If you don’t have a food processor, you can grate the cauliflower using a box grater.
2. If you’re using pre-riced cauliflower, you can skip this step entirely.

Broccoli Preparation:

1. If you’re using fresh broccoli, chop it into small florets, roughly the size of the cauliflower rice pieces.
2. For frozen broccoli, you’ll want to defrost and drain it to prevent excess water from affecting the dish. Chop the broccoli into small pieces.

Cheesy Sauce Preparation:

1. In a medium saucepan, add the heavy cream, cream cheese, and mustard over medium heat. Stir occasionally until the cream cheese melts and the mixture begins to simmer.
2. Once the mixture is heated through and smooth, add the cheddar, mozzarella, and Parmesan cheese. Stir constantly until the cheeses are melted and the sauce becomes creamy and smooth.
3. Season the sauce with salt, pepper, and garlic and onion powder to taste. Adjust seasoning as necessary.

Cooking Instructions

Now that all your ingredients are prepped and ready, it’s time to bring the dish together. This cheesy broccoli cauliflower rice recipe is fairly straightforward, and the whole process will take around 25–30 minutes from start to finish.

Step-by-Step Directions:

1. Cook the Cauliflower Rice:

   • In a large skillet or frying pan, heat olive oil (or butter) over medium heat. Add the cauliflower rice and sauté for about 5-7 minutes, stirring occasionally. The goal is to cook it until it softens slightly but retains its texture. Season with a pinch of salt and pepper, along with garlic powder and onion powder.
   • If you like a bit of char or crispiness in your rice, you can let it cook a little longer, but be sure to keep an eye on it to avoid burning.

2. Steam the Broccoli:

   • While the cauliflower rice cooks, steam the broccoli florets until tender, about 4-5 minutes. If using frozen broccoli, you can simply defrost and heat it through in the microwave or stovetop.
   • Once the broccoli is tender, chop it into small bite-sized pieces.

3. Make the Cheesy Sauce:

   • Follow the steps mentioned earlier to prepare the cheesy sauce in a saucepan, making sure the sauce is smooth and creamy before moving on to the next step.

4. Combine the Cauliflower Rice, Broccoli, and Cheese Sauce:

   • Once both the cauliflower rice and broccoli are ready, add them to a large mixing bowl or directly into the skillet with the cooked cauliflower rice.
   • Pour the prepared cheesy sauce over the mixture and stir well until the cauliflower rice and broccoli are fully coated in the creamy, cheesy sauce.

5. Bake (Optional):

   • While the dish is delicious on its own after combining the ingredients, baking it will enhance the flavors and make the cheese even more bubbly and golden. If you prefer a baked version, preheat your oven to 375°F (190°C), transfer the mixture to a greased baking dish, and bake for 10-15 minutes or until the top is golden and bubbly.
   • For extra flavor, sprinkle a little more Parmesan on top before baking.

6. Garnish and Serve:

   • Once everything is mixed together and baked (if you choose), serve immediately. Garnish with chopped green onions, a sprinkle of Parmesan cheese, or a dash of red pepper flakes for added color and flavor.

Variations and Customizations

This Cheesy Broccoli Cauliflower Rice recipe is incredibly versatile, and there are many ways to adjust it based on your tastes or dietary needs. Here are a few variations to consider:

For Extra Protein:

• Add Chicken: You can make this dish a full meal by adding grilled, shredded chicken or even rotisserie chicken. Simply stir the chicken into the cheesy broccoli cauliflower rice mixture.
• Bacon or Sausage: Add crumbled bacon or cooked sausage for a smoky, savory flavor boost.

For a Keto-Friendly Option:

• Use Coconut Milk: Replace the heavy cream with coconut milk for a dairy-free, keto-friendly alternative.
• Add More Cheese: To keep the dish low in carbs and high in fat, increase the amount of cheese in the sauce for an even richer flavor.

For Vegans:

• Vegan Cheese: Use plant-based cheeses, such as nutritional yeast or cashew cheese, to keep the dish vegan while still providing a cheesy flavor.
• Dairy-Free Cream: Swap the heavy cream and cream cheese for coconut cream or cashew cream.

For More Veggies:

• Add Spinach: Stir in some sautéed spinach or kale for added nutrients and color.
• Zucchini: Add sautéed zucchini for additional texture and flavor.

Tips for Success

To ensure your Cheesy Broccoli Cauliflower Rice turns out perfectly, here are some useful tips:

• Don’t Overcook the Cauliflower Rice: When cooking the cauliflower rice, keep it tender but not mushy. It should have the same texture as regular rice, so be sure not to cook it too long.
• Use Fresh Broccoli: While frozen broccoli works well, using fresh broccoli will provide a firmer texture and better flavor in the final dish.
• Balance the Sauce: If the sauce feels too thick, you can thin it out with a little milk or broth. If it’s too thin, continue cooking it on the stovetop until it thickens.
• Grate the Cheese Yourself: Pre-shredded cheese often contains anti-caking agents that can affect the smoothness of the sauce. For the best results, shred your cheese fresh from the block.

Serving Suggestions

This Cheesy Broccoli Cauliflower Rice makes a perfect side dish for many main courses. Here are some great options for pairing:

• Grilled Chicken: The rich, creamy nature of this dish pairs beautifully with grilled chicken breasts or thighs.
• Steak or Pork Chops: The savory, cheesy flavor of the cauliflower rice complements the richness of a grilled steak or seared pork chops.
• Roasted Salmon: For a lighter meal, serve this dish alongside roasted or baked salmon for a nutritious, balanced dinner.
• Salad: Pair with a light salad, such as a mixed greens salad or an arugula salad with lemon vinaigrette, to balance the richness of the dish.

Conclusion

This Cheesy Broccoli Cauliflower Rice recipe is a fantastic low-carb, gluten-free option that delivers all the flavors of comfort food with fewer carbs and more vegetables. Whether you’re following a specific diet plan or simply looking for a healthy alternative to traditional rice, this dish is perfect for satisfying your cravings without compromising on taste.

Yield: 4

Cheesy Broccoli Cauliflower Rice Recipe

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If you’re looking for a hearty, comforting dish that’s low in carbs but packed with flavor, the Cheesy Broccoli Cauliflower Rice recipe is exactly what you need. This recipe is an excellent substitute for traditional rice, providing the same satisfying texture with fewer carbs. Combined with fresh broccoli and a creamy, cheesy sauce, it’s a dish that’s perfect for anyone following a low-carb, gluten-free, or keto diet, while still offering all the richness and comfort of a classic cheesy casserole.

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Ingredients

• 1 medium head of cauliflower, grated or riced (about 4 cups)
• 2 cups broccoli florets (fresh or frozen)
• 1 cup shredded cheddar cheese (or your preferred cheese)
• 1/2 cup cream cheese (softened)
• 1/2 cup milk (or half-and-half for extra creaminess)
• 2 tablespoons butter
• 1/2 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese (optional, for topping)
• Fresh parsley or green onions (optional, for garnish)

Instructions

1. Prepare the cauliflower rice: If you’re using a head of cauliflower, chop it into florets and pulse it in a food processor until it resembles rice-sized pieces. Alternatively, you can buy pre-riced cauliflower from the store.
2. Cook the broccoli: If using fresh broccoli, steam or blanch the florets until tender, about 5 minutes. If using frozen broccoli, thaw and drain excess water.
3. Sauté the cauliflower rice: In a large skillet, melt 1 tablespoon of butter over medium heat. Add the riced cauliflower and cook for 5-7 minutes, stirring occasionally, until tender. Season with a pinch of salt and pepper.
4. Make the cheesy sauce: In a separate saucepan, melt the remaining tablespoon of butter over medium heat. Add the cream cheese and milk, stirring until the cream cheese has melted and the mixture is smooth. Add the garlic powder, onion powder, and a pinch of salt and pepper. Stir in the shredded cheddar cheese until melted and combined.
5. Combine: Add the cooked broccoli to the skillet with the cauliflower rice. Pour the cheesy sauce over the mixture and stir until everything is well-coated.
6. Top with Parmesan (optional): Sprinkle grated Parmesan cheese on top and stir to combine. Allow the dish to heat through for an additional 1-2 minutes.
7. Serve: Garnish with fresh parsley or green onions for added flavor and color, if desired.

Notes

Low-carb option: This recipe is great as a low-carb side dish, thanks to the cauliflower rice.

Cheese variations: You can use other cheeses like mozzarella, Monterey Jack, or even pepper jack for a spicy kick.

Add-ins: For extra flavor, feel free to mix in cooked bacon, sautéed onions, or herbs like thyme or rosemary.