My Cheesy Broccoli Rice Casserole with Tofu is cozy, packed with protein and can be enjoyed for lunch or dinner. This is my meat-free version of the classic chicken, rice broccoli casserole that you may remember as a child, using seasoned tofu as a substitute. This hearty vegetarian dinner can be prepared ahead of time, and then quickly baked off in the oven just before serving. Enjoy with a side of fresh salad or bread.
I’ve been obsessed with this Cheesy Broccoli Rice Casserole since November hit, and I’m excited to finally be sharing the recipe with you all today. It’s cheesy, crunchy, hearty and perfect for a winter time dinner that won’t disappoint. The cheese, tofu and broccoli all add protein and the rice really takes on the flavor of the sharp cheddar cheese sauce. Make this meat-free casserole ahead of time and then all you have to do is cover with foil and bake until browned and bubbly. Enjoy for lunch or dinner.
Why You’ll Love This Cozy Casserole
- Hearty and filling – Casseroles are always a great choice this time of year, when it’s cold outside and you need something super hearty and filling. This casserole is packed with rice, tofu, broccoli and cheese, making it cozy and healthy at the same time.
- Freezer friendly – Casseroles are always great to have on hand, in the freezer, for a quick weeknight dinner, or to gift to a friend in need. You can either freeze the entire casserole or just freeze single portions for easy meals.
- Packed with flavor – This casserole is made using seasoned tofu, broccoli and sharp cheddar cheese, all of which have great flavors. You can season with just salt and pepper, or add in extra spices like, garlic, onion, mustard powder and nutmeg.
Why I Love Using Tofu As A Meat-Free Alternative
Protein – Tofu is a complete protein. It contains all nine essential amino acids that your body needs to build muscle and repair tissues. Tofu contains 10 grams of protein per half a cup, making it a great plant-based ingredient to incorporate into your diet.
Bone Health – Tofu contains high amounts of calcium and magnesium, which play a massive role in ensuring you grow and maintain healthy bones. Tofu is also rich in isoflavones, compounds found in plants that can help decrease the risk of osteoporosis, among other benefits.
Weight Loss – Tofu is high in protein and low in calories, which means that it fills you up and keeps you feeling satiated for a long time without adding unnecessary calories. Tofu can keep you fuller for a longer period because it requires a lot of energy for your body to break it down, which can aid in weight management.
Cheesy Broccoli Rice Casserole with Tofu Recipe Ingredients
- Rice – I just use white rice for this recipe, but brown rice or even another grain like quinoa can also be used. I’ve been really into those microwaveable packages of rice lately and they save a lot of time in this recipe. I am going to be posting a tutorial on freezing your own rice soon though.
- Tofu – I like to use super firm, high protein tofu because it has great texture and taste. The tofu gets diced up into chunks and cooked beforehand, just like you would do if you were adding chicken to this recipe. I like to season it with tamari and a little bit of concentrated (not)chicken broth.
- Broccoli – I usually use fresh broccoli florets that I steam for a few minutes before mixing in. Frozen broccoli would also work well and doesn’t need to be cooked ahead of time. If you want to add even more veggies, I would recommend some frozen peas, or a stir fry mixture.
- Roux – The roux helps create the cheese sauce and is made using butter and flour. Those two ingredients get cooked until you have a paste and then whole milk and shredded cheese are added to complete the cheese sauce. I also like to add in granulated onion and garlic, nutmeg and mustard powder for extra flavor.
- Cheese – I like to use extra sharp cheddar cheese for this recipe because it has such great flavor. Almost any kind of meltable cheese will work though.
- Breadcrumbs – This ingredient is optional, but if you want a little crunch on top of the casserole, you can mix some panko breadcrumbs with melted butter and spoon it evenly over the top, just before baking.
How To Make A Cheesy Broccoli Rice Casserole
- Pre-heat oven to 425 degrees F. Steam broccoli until just fork tender, give the broccoli a rough chop and set aside until ready to use. Frozen broccoli can also be used. Prepare the rice at this time, if needed. I try to always have frozen rice on hand, which is great for recipes like this.
- Prepare the tofu: Dice the tofu into small, bite sized pieces. In a small bowl, add the tamari, broth concentrate and water. Mix together until combined well. Heat a large skillet over medium heat and add in the olive oil, diced tofu and tamari mixture. Mix until tofu is coated with the oil and sauce and cook until browned on all sides, about 10 minutes, stirring occasionally. Set tofu aside until ready to use.
- Heat a large pot or skillet over medium heat and add in the butter. Once butter is melted, add in the flour and spices. Mix together well until a slightly thick paste has formed and then cook for about 1 minute, stirring almost constantly, until slightly darker in color. Next, add in the first cup of milk and cook until mixture has thickened and can coat the back of a spoon, 3-4 minutes. Add in the second cup of milk, stir together and cook another 3-4 minutes, until thickened again.
- Add in 3 cups of the shredded cheese and mix together well and cook on low until cheese has melted and you have a thick cheesy sauce. Give the sauce a taste and add extra salt and pepper, if needed. Turn the heat off and then add in the cooked rice, broccoli and tofu. Stir everything together well until all ingredients are coated with the cheese sauce.
- Pour the mixture into a casserole dish and top with the remaining 1 cup shredded cheese. If you want an extra crunch, in a small bowl, mix together the panko breadcrumbs and melted butter and then evenly sprinkle over the top of the shredded cheese.
- Place foil over the top of the casserole and place in the oven. Bake, covered with foil, for 30 minutes, remove the foil and then bake for an additional 10-15 minutes, until cheese is melted and breadcrumbs are crispy, broiling for the last few minutes if needed. Allow to cool for a few minutes before enjoying.
Recipe Frequently Asked Questions
- Make this recipe gluten free by using gluten free all purpose flour for the roux.
- Make this recipe vegan by using your favorite shredded dairy free cheese and dairy free milk and butter.
- Can the tofu be substituted? Yes, you can add a couple cans of chickpeas if you like, or chicken could be used if not making vegetarian.
- Can pasta be used in place of the rice? Yes, you can easily substitute pasta instead of rice. Just cook the pasta first and then add it into the cheese sauce with the tofu and broccoli.
- Is this casserole freezer friendly? Yes, this casserole can be frozen before or after it has been baked. You can also freeze the entire casserole or just individual portions. Place in an air-tight container in the freezer, for up to 3 months.
- How long do leftovers last? If stored in an air-tight container, in the refrigerator, leftovers should last about 4-5 days. Re-heat in the microwave or oven.
Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP!
Looking For More Cozy Casserole Recipes?
Vegetarian Pizza Casserole with White Beans and Rice
Vegetarian Fajita Rice Casserole
Bean and Cheese Enchilada Casserole
Vegetarian Cheesy Tortellini Casserole
Stuffed Pepper Casserole with Soyrizo
Cheesy Broccoli Rice Casserole with Tofu
- Total Time: 1 hour 25 minutes
- Yield: 6 1x
- Diet: Vegetarian
Description
My Cheesy Broccoli Rice Casserole with Tofu is cozy, packed with protein and can be enjoyed for lunch or dinner. This is my meat-free version of the classic chicken, rice broccoli casserole that you may remember as a child, using seasoned tofu as a substitute. This hearty vegetarian dinner can be prepared ahead of time, and then quickly baked off in the oven just before serving. Enjoy with a side of fresh salad or bread.
Ingredients
- 3-4 cups lightly steamed broccoli
- 4 cups cooked white rice
Cheese Sauce:
- 3 tablespoons butter
- 3 tablespoons all purpose flour
- 1 1/2 teaspoons granulated garlic
- 1 teaspoon onion powder
- 1/2 teaspoon mustard powder
- 1/4 teaspoon ground nutmeg
- 1 1/2 cups milk, whatever kind you prefer
- 3 cups shredded extra sharp cheddar cheese
- Salt and black pepper, to taste
Cheesy Breadcrumb Topping:
- 1 cup shredded extra sharp cheddar cheese
- 1/2 cup panko breadcrumbs
- 1 tablespoon melted butter
Tofu:
- 3 teaspoons olive oil
- 1 (16 oz) package super firm tofu, patted dry and pressed if needed
- 1 tablespoon tamari
- 1 tablespoon water
- 1 teaspoon not-chicken better than bullion broth concentrate
Instructions
- Pre-heat oven to 425 degrees F. Steam broccoli until just fork tender, give the broccoli a rough chop and set aside until ready to use. Frozen broccoli can also be used. Prepare the rice at this time, if needed. I try to always have frozen rice on hand, which is great for recipes like this.
- Prepare the tofu: Dice the tofu into small, bite sized pieces. In a small bowl, add the tamari, broth concentrate and water. Mix together until combined well. Heat a large skillet over medium heat and add in the olive oil, diced tofu and tamari mixture. Mix until tofu is coated with the oil and sauce and cook until browned on all sides, about 10 minutes, stirring occasionally. Set tofu aside until ready to use.
- Heat a large pot or skillet over medium heat and add in the butter. Once butter is melted, add in the flour and spices. Mix together well until a slightly thick paste has formed and then cook for about 1 minute, stirring almost constantly, until slightly darker in color. Next, add in one cup of milk and cook until mixture has thickened and can coat the back of a spoon, 3-4 minutes. Add in the remaining half cup of milk, stir together and cook another 2-3 minutes, until thickened again.
- Add in 3 cups of the shredded cheese and mix together well and cook on low until cheese has melted and you have a thick cheesy sauce. Give the sauce a taste and add extra salt and pepper, if needed. Turn the heat off and then add in the cooked rice, broccoli and tofu. Stir everything together well until all ingredients are coated with the cheese sauce.
- Pour the mixture into a casserole dish and top with the remaining 1 cup shredded cheese. If you want an extra crunch, in a small bowl, mix together the panko breadcrumbs and melted butter and then evenly sprinkle over the top of the shredded cheese.
- Place foil over the top of the casserole and place in the oven. Bake, covered with foil, for 30 minutes, remove the foil and then bake for an additional 10-15 minutes, until cheese is melted and breadcrumbs are crispy, broiling for the last few minutes if needed. Allow to cool for a few minutes before enjoying.
Notes
You can leave out the (no)chicken bullion paste if you don’t have it. Also leave out the water. You can add extra tamari, if needed.
- Prep Time: 15 mins
- Cook Time: 70 mins
- Category: Dinner, Vegetarian
- Method: Stovetop, Oven
- Cuisine: American
Leave a Reply