The Dairy Free Broccoli Rice Casserole is easy to make because it has minimal ingredients that are simple and common. All you need is broccoli, frozen brown rice, fresh spinach, garlic chicken sausage, and dairy-free alfredo sauce.
This Dairy Free Broccoli Rice Casserole is packed with greens because it contains both broccoli and spinach. Both of these vegetables are excellent sources of vitamins, minerals, and antioxidants.
This casserole is a great option for a quick weeknight dinner or healthy lunch. It’s also gluten-free and can be fat-free if you use a low-fat or fat-free dairy-free alfredo sauce.
why you’ll love this recipe
- It’s healthy. This Dairy Free Broccoli Rice Casserole is packed with nutrients, including vitamins, minerals, and antioxidants. It’s also a good source of protein and fiber.
- It’s quick and easy to make. This casserole can be made in 15 minutes or less, making it a perfect option for a busy weeknight meal.
- It’s gluten-free and dairy-free. This casserole is suitable for people with gluten and dairy sensitivities or allergies.
- It’s versatile. This casserole can be served as a main dish or a side dish. It can also be customized to your liking by adding different vegetables, herbs, and spices.
- It’s affordable. This Dairy Free Broccoli Rice Casserole is made with simple and affordable ingredients that are easy to find at most grocery stores.
- It’s delicious. The combination of broccoli, brown rice, spinach, garlic chicken sausage, and dairy-free alfredo sauce is simply irresistible.
- It’s family-friendly. This casserole is sure to please both kids and adults alike.
- It’s leftovers-friendly. This Dairy Free Broccoli Rice Casserole tastes even better the next day, so it’s perfect for meal prepping.
ingredients & substitutions
Broccoli
Broccoli is packed with vitamins C and K, fiber, and potassium. It is also a good source of antioxidants. Broccoli is used in this recipe to add flavor, texture, and nutrients to the casserole.
If you do not have broccoli, you can substitute another cruciferous vegetable, such as cauliflower or Brussels sprouts. You can also substitute a leafy green vegetable, such as kale or Swiss chard or more spinach in this Dairy Free Broccoli Rice Casserole.
Frozen brown rice
Brown rice is a whole grain that is a good source of fiber, protein, and vitamins. It is also a low-fat food. Frozen brown rice is used in this recipe to add convenience and to make the casserole more filling.
If you do not have frozen brown rice, you can substitute cooked brown rice or left over brown rice. You can also substitute another rice such as white rice, cauliflower rice or a combination.
Fresh spinach
Spinach is a leafy green vegetable that is packed with nutrients, including vitamins A, C, and K, fiber, and iron. It is also a good source of antioxidants.
If you do not have fresh spinach, you can substitute frozen spinach for this Dairy Free Broccoli Rice Casserole.
Garlic chicken sausage
Garlic chicken sausage is a flavorful and convenient protein source. It is also a good source of protein and iron. Garlic chicken sausage is used in this recipe to add flavor and protein to the casserole without having to cook any raw protein.
If you do not have garlic chicken sausage, you can substitute another type of cooked chicken sausage. I like the ones from al fresco and trader joes the best. If you don’t have chicken sausage you can use chicken too!
Dairy-free alfredo sauce
Dairy-free alfredo sauce is a creamy sauce that is suitable for people with dairy sensitivities or allergies. You can buy your own from the grocery store or make it yourself. It is make with dairy free milk, dairy free Parmesan cheese, spices and a little gluten free flour to thicken up the Dairy Free Broccoli Rice Casserole.
taste & texture
This Dairy Free Broccoli Rice Casserole has a creamy and cheesy flavor. The broccoli is tender and the brown rice is chewy. The spinach adds a slight bitterness that balances out the richness of the alfredo sauce. The chicken sausage adds a savory garlic flavor.
directions
Step 1
On cutting board, cut the broccoli into small pieces and dice the spinach.
Step 2
In a casserole dish combine the broccoli, brown rice, spinach, and sliced chicken sausage.
Step 3
Option to whisk together your own sauce here in a separate bowl.
Step 4
Pour the alfredo sauce over the broccoli mixture and stir to combine.
Step 5
Bake for 20-25 minutes, or until the broccoli is tender and the casserole is bubbly.
expert tips & tricks
how to make this lower carb
To make the Dairy Free Broccoli Rice Casserole low carb, simply substitute cauliflower rice for the brown rice. Cauliflower rice is a low-carb alternative to brown rice that is also high in fiber.
how to make this low fat or healthier
To make the Dairy Free Broccoli Rice Casserole low fat, simply use a low-fat or fat-free dairy-free alfredo sauce. You can also substitute cooked chicken breast or tofu for the chicken sausage. Chicken breast and tofu are both low-fat protein sources.
how to make this vegan
If you are following a vegan diet, you can substitute a vegan chicken sausage for the regular chicken sausage. You can also substitute a vegan Parmesan cheese for the regular Parmesan cheese.
how to serve, store and meal prep
Serving
The Dairy Free Broccoli Rice Casserole can be served as a main dish or a side dish. It can be enjoyed on its own or with a side salad or roasted vegetables.
Storing in the fridge
To store the Dairy Free Broccoli Rice Casserole in the fridge, let it cool completely first. Then, transfer it to an airtight container and store it in the fridge for up to 4 days.
Storing in the freezer
To store the Dairy Free Broccoli Rice Casserole in the freezer, let it cool completely first. Then, transfer it to a freezer-safe container and freeze it for up to 2 months.
Reheating
To reheat the Dairy Free Broccoli Rice Casserole from the fridge, simply place it in a baking dish and bake at 350 degrees Fahrenheit for 15-20 minutes, or until heated through.
To reheat the Dairy Free Broccoli Rice Casserole from the freezer, thaw it overnight in the fridge. Then, place it in a baking dish and bake at 350 degrees Fahrenheit for 20-25 minutes, or until heated through.
Meal prepping in individual portions
To meal prep the Dairy Free Broccoli Rice Casserole in individual portions, simply divide the casserole into equal portions and place them in individual microwave-safe containers. Store the containers in the fridge for up to 4 days or in the freezer for up to 2 months.
To reheat an individual portion of the casserole, simply microwave it on high for 1-2 minutes, or until heated through.
Preparing beforehand and storing in the fridge
To prepare the Broccoli Rice Casserole beforehand and store it in the fridge, simply assemble the casserole but do not bake it. Cover the casserole with plastic wrap or foil and store it in the fridge for up to 1 day.
When you are ready to bake the casserole, simply remove it from the fridge and bake it according to the recipe.
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Dairy Free Broccoli Rice Casserole
Ingredients
Ingredients for Casserole
- 1 head broccoli cut into florets
- 3 cups brown rice frozen
- 2 cup fresh spinach chopped
- 4 garlic chicken sausages cooked and sliced
- 1 jar dairy-free alfredo sauce OR make your own sauce below
Option to make your own sauce
- 3 cups dairy free milk alternative
- 1 cup parmesan cheese or dairy-free alternative
- 3 tablespoons gluten-free flour
- 2 tablespoon minced garlic sautéed with olive oil
- 2 teaspoon parsley
- 2 teaspoon onion powder
- 1 teaspoon pepper
Instructions
- Preheat oven to 375 degrees Fahrenheit.
- On a cutting board, cut the broccoli into small pieces and dice the spinach.
- In a casserole dish combine the broccoli, brown rice, spinach, and sliced chicken sausage.
- Option to whisk together your own sauce here in a separate bowl.
- Pour the alfredo sauce over the broccoli mixture and stir to combine.
- Bake for 20-25 minutes, or until the broccoli is tender and the casserole is bubbly.
- Serve immediately.
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