Cheesy Broccoli Rice Bake with Garlic-Parmesan Pretzel Crust
Cheesy Broccoli Rice Bake with Garlic-Parmesan Pretzel Crust layers tender rice and broccoli in a creamy, cheddar-rich sauce, then tops it with a buttery pretzel and Parmesan crunch. The contrast of velvety filling and crisp topping makes each bite comforting and bold. Serve for a cozy family dinner, potlucks, or holiday sides when you want a crowd-pleasing casserole.
- Prep25 mins
- Cook30 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Cheesy Broccoli Rice Bake with Garlic-Parmesan Pretzel Crust, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 8 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 89 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 20
- Heart Health
- 33
- Metabolic
- 40
- Digestive
- 22
- Inflammatory
- 41
- Performance
- 45
- General Wellness
- 1
Bring the water and rice to a boil in a saucepan. Lower the heat to medium-low, cover, and simmer until the rice is tender and the water is absorbed, 20 to 25 minutes. Set aside.
- 2
Meanwhile, set a steamer insert into a saucepan and add water to just below the insert. Bring the water to a boil. Add the broccoli, cover, and steam until slightly tender, 3 to 4 minutes.
- 3
Preheat the oven to 350 degrees F (180 degrees C) and grease a 9 x 13 baking dish.
- 4
Melt the butter in a large skillet over medium heat. Add the diced onion and cook until soft and translucent, 3 to 4 minutes. Add the garlic and cook for 30 seconds more.
- 5
Stir in the cream of mushroom soup, sour cream, and milk, mixing until smooth.
- 6
Add 2 cups of shredded Cheddar cheese, salt, pepper, and paprika. Stir until the cheese melts and the mixture is mostly smooth.
- 7
In a large mixing bowl, combine the cooked rice, steamed broccoli, and the cheese mixture. Stir until evenly combined.
- 8
Transfer the mixture to the prepared baking dish and spread it out evenly.
- 9
In a bowl, mix the crushed garlic Parmesan pretzels, melted butter, and grated Parmesan cheese until combined. Sprinkle the topping evenly over the casserole.
- 10
Bake uncovered for 25 minutes until the pretzel topping is golden brown. Add the remaining cup of cheese and bake until the cheese is melted, 3 to 5 minutes.
- 11
Let the casserole cool for a few minutes before serving.
- Calories 691.08 kcal High 35%
- Protein 33.34 g Good Source 67%
- Carbohydrate 56.37 g 21%
- Total Fat 36.58 g High 47%
- Saturated Fat 18.29 g High 91%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 131.28 mg High 44%
- Sodium 775.13 mg High 34%
- Dietary Fiber 5.66 g Good Source 20%
- Total Sugars 8.9 g --
- Added Sugars 4.98 g Moderate 10%
- Calcium 440.96 mg Good Source 34%
- Iron 2.13 mg Moderate 12%
- Potassium 407.48 mg Low Source 9%
- Vitamin A 10.11 mcg Low Source 1%
- Vitamin C 0.0 mg Low Source 0%
- Vitamin D 0.19 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Wheat 🌾
- Gluten
- Garlic 🧄
- Onions 🧅
About This Recipe
Cheesy Broccoli Rice Bake with Garlic Parmesan Pretzel Crust is made with 15 ingredients and serves 8. It takes about 55 mins and is rated medium. Key ingredients include Black Pepper, Broccoli Florets, Butter, and Chicken Wings. Each serving provides about 691.08 kcal, and is a good source of protein.
Recipe Questions
- What is Cheesy Broccoli Rice Bake with Garlic-Parmesan Pretzel Crust made of?
- The main ingredients are Black Pepper, Broccoli Florets, Butter, Chicken Wings, Cream of Mushroom Soup. The full list of 15 is above.
- How long does it take to make Cheesy Broccoli Rice Bake with Garlic-Parmesan Pretzel Crust?
- About 55 mins in total: 25 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 691.08 kcal. The full nutrition breakdown is above.
- Is Cheesy Broccoli Rice Bake with Garlic-Parmesan Pretzel Crust easy to make?
- This recipe is rated medium, with 15 ingredients and 11 steps.
- Is Cheesy Broccoli Rice Bake with Garlic-Parmesan Pretzel Crust healthy?
- Cheesy Broccoli Rice Bake with Garlic-Parmesan Pretzel Crust has an easyChef Pro health score of 46/100. Per serving, it provides 691.08 calories and 33.34 g of protein, or 67% of the Daily Value. It is a good source of dietary fiber and calcium. Worth noting per serving: sodium at 775.13 mg (34% of the Daily Value), saturated fat at 18.29 g (91% of the Daily Value) and added sugars at 4.98 g (10% of the Daily Value). It contains Milk, Wheat, Gluten, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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