Cheddar broccoli casserole is a delicious blend of broccoli, cheddar cheese, and a creamy sauce all baked together in the oven. It’s a popular dish at potlucks and family gatherings. But like most casserole dishes, it can also pack quite a calorie punch if you’re not careful.
Quick answer
The total calories in a serving of Cheddar broccoli casserole can range from 300-500 calories per serving on average depending on the specific ingredients and portion size. A 1 cup serving of a typical Cheddar broccoli casserole contains around 350-450 calories.
What factors affect the calories in Cheddar broccoli casserole?
Several factors impact the number of calories in a serving of Cheddar broccoli casserole including:
- Ingredients used – Higher fat ingredients like full-fat cheese, cream, butter vs lower fat options like low-fat milk or cheese will increase calories.
- Portion size – Larger portions means more calories.
- Cooking method – Frying in oil vs baking also impacts calorie amount.
- Any additional toppings – Crumbled bacon, fried onions, etc further increase calories.
Detailed calorie breakdown
To get a more specific idea of calorie content, let’s look at the calories in common Cheddar broccoli casserole ingredients for a 9×13 dish:
Broccoli
1 pound fresh broccoli florets = 150 calories
Cheddar cheese
2 cups shredded cheddar cheese = 700 calories
Milk
1 cup fat-free milk = 90 calories
1 cup whole milk = 150 calories
1 cup heavy cream = 840 calories
Butter
2 tbsp butter = 240 calories
Flour
3 tbsp all-purpose flour = 120 calories
Total calories for a typical recipe
Adding up typical amounts of standard ingredients for a 9×13 pan Cheddar broccoli casserole:
| 1 pound broccoli | 150 calories |
| 2 cups cheddar cheese | 700 calories |
| 1 cup whole milk | 150 calories |
| 2 tbsp butter | 240 calories |
| 3 tbsp flour | 120 calories |
| Total calories | 1360 calories |
|---|
For a 9×13 pan casserole that serves 8, that comes out to around 170 calories per serving.
Calories in popular recipes
To get a sense of calorie differences in various Cheddar broccoli casserole recipes, here is the nutrition data for some of the most popular versions:
Classic Cheddar Broccoli Casserole
Serving size: 1/8th pan (312g)
Calories per serving: 350
Lighter Cheddar Broccoli Casserole
Serving size: 1/8th pan (258g)
Calories per serving: 220
Loaded Cheddar Bacon Broccoli Casserole
Serving size: 1/8th pan (312g)
Calories per serving: 450
As you can see, calories ranged from 220-450 per serving depending on the specific recipe. The lighter version using reduced fat cheese and milk packed fewer calories, while the loaded casserole with bacon was highest.
What about homemade vs store-bought frozen?
Homemade Cheddar broccoli casserole where you control the ingredients typically has fewer calories than pre-packaged frozen versions you buy at the grocery store.
Here is a calorie comparison of some popular frozen Cheddar broccoli casseroles versus homemade:
| Cheddar Broccoli Casserole | Calories (1 cup) |
|---|---|
| Homemade | 350 |
| Marie Callender’s Frozen | 400 |
| Banquet Frozen | 460 |
| Stouffer’s Frozen | 490 |
The pre-made frozen options ranged from 400-490 calories per serving, while homemade was around 350 calories when made with lighter ingredients.
Tips for lightening up your casserole
Here are some tips for reducing the calorie count in your Cheddar broccoli casserole:
- Use reduced-fat or low-fat milk and cheese
- Increase the proportion of broccoli
- Use just 1 tbsp butter instead of 2 tbsp
- Substitute vegetable or chicken broth for some of the milk
- Use whole wheat flour
- Omit any fried onion toppings or bacon crumbles
- Bake instead of frying
- Portion into single servings instead of cutting family-style
With some simple ingredient swaps and baking technique changes, you can slash calories and still enjoy this comfort food casserole.
Nutrition benefits of broccoli
One of the healthiest aspects of Cheddar broccoli casserole is that it packs in broccoli, one of the most nutritious vegetables.
Here are some of the top nutrients and benefits broccoli provides:
- Vitamin C – supports immune function
- Vitamin K – important for blood clotting
- Fiber – aids digestion
- Folate – crucial for cell growth and DNA
- Potassium – regulates heart function
- Powerful antioxidants like sulforaphane
- Anti-inflammatory benefits
- May lower risk of certain cancers
So while Cheddar broccoli casserole is high in calories, the inclusion of broccoli gives it some redeeming nutritional value.
Conclusion
In summary, a typical 1 cup serving of homemade Cheddar broccoli casserole contains about 350-450 calories. This can vary based on specific ingredients used, cooking methods, and portion size. Frozen pre-made options are often higher. Making smart substitutions and increasing the proportion of broccoli can reduce calorie content. While high in calories, the broccoli adds beneficial vitamins, minerals and antioxidants.