Homemade Broccoli Rice Casserole

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Our Broccoli Rice Casserole recipe doesn’t use condensed soup or shelf-stable cheese. Try this gluten-free recipe made with natural ingredients!

Gluten Free Broccoli Rice Casserole - No Processed Ingredients - No Condensed SoupMaybe it’s the Midwest in me, but I love casseroles.

Unfortunately, a lot of the recipes in the hand-me-down cookbooks use ingredients I usually don’t keep on hand. I’m looking at you, condensed soup and shelf-stable cheese.

Because the traditional recipe for Broccoli Rice Casserole uses ingredients which some of my friends and family can’t eat (thanks, gluten), I’ve remade the recipe with whole ingredients you can find at home.

Save or pin this recipe the next time you’re craving delicious casserole comfort food!

How to Make Broccoli Rice Casserole without Condensed Soup or Ultra-Processed Cheese

There are two ingredients in Broccoli Rice Casserole I’ve swapped for a less-processed alternative. It’s not that I’m against all forms of processed food, but rather that these foods include ingredients like flour that some of my friends and family can’t eat.

To make the recipe gluten-free, I use a cornstarch slurry to thicken the casserole. I add extra seasoning to replicate the flavor of the condensed soup.

Instead of shelf-stable cheese (Velveeta is what we always used), I simply use regular cheddar cheese. It’s the flavor my family is used to and what we enjoy!

Broccoli and florets on a cutting board with chef's knife

Ingredients for Homemade Broccoli Rice Casserole

The ingredients I use for this homemade Broccoli Rice Casserole are similar to what my grandmother used to make. The biggest difference is the ratio.

I’ve increased the amount of vegetables in comparison to the rice to help make this a complete meal. You don’t have to worry about serving a vegetable side dish because this recipe has it all!

 Cooked Brown Rice in a BowlThese are the ingredients you’ll need:

  • 2/3 cup Brown rice (dry)
  • 2 cup Water
  • 1 tsp Salt (divided)
  • 1 White onion (large; diced)
  • 8 cup Broccoli (cut into florets; 1 large head = about 4 cups)
  • 1/4 cup Canola oil (divided)
  • 8 oz Sliced white mushrooms
  • 1 cup Skim milk (can substitute dairy alternative or whole milk if desired)
  • 1 tbsp Cornstarch
  • 2 cup Shredded cheddar cheese (divided; sub plant-based cheddar shreds for dairy-free and vegan)

If you have leftover rice, you can use this instead of making it from scratch. Use about triple the amount of cooked rice compared to dry rice called for in the recipe and omit the water.

How to Make Homemade Broccoli Rice Casserole

Make the Rice

The first step to making Homemade Broccoli Rice Casserole is to cook the rice (learn more about how to cook perfect rice).

Rinse brown rice, then add rice, water, and half of salt to a small saucepan. Cover with lid and bring to a boil over high heat, then reduce heat to low and simmer about 45 minutes until all water has been absorbed and rice is tender. Remove from heat and set aside.

Broccoli and Mushrooms in Large Saute Pan cooking for Casserole

Make the Filling

While the rice cooks, dice onion and cut broccoli into florets. Set aside separately.

Heat a large sauté pan over medium heat. Once hot, add half of the oil and onion to the pan. Sauté onion 5-8 minutes until translucent, then add broccoli to pan with onion. Stir to combine and continue to cook.

While broccoli cooks, slice mushrooms. Add mushrooms, remaining salt, and remaining oil to the pan. Continue to sauté about 10 minutes until broccoli is tender.

Put it All Together

Gluten Free Broccoli Rice Casserole - No Processed Ingredients - No Condensed Soup - Before Baking LogoPre-heat oven to 350 degrees Fahrenheit while vegetables cook. Prepare a 9×13-inch baking dish by spraying with non-stick cooking spray.

Next, make the replacement for the condensed soup. Add milk and cornstarch to a small bowl and whisk to combine until completely smooth and free of clumps. Add milk and cornstarch slurry to the sauté pan, stirring constantly as it is added. Bring mixture to a boil for about 30 seconds then remove from heat.

Mix in cooked rice and half of grated cheese to the vegetable mixture in pan. Transfer mixture to the prepared baking dish and top with remaining cheese. Bake, uncovered, 15-20 minutes until bubbly and cheese is starting to brown.

If desired, you can make this recipe in a cast iron skillet or oven-safe sauté pan and finish the dish in the pan instead of transferring to a separate baking dish.

Broccoli Rice Casserole Made Without Condensed Soup or Velveeta Cheese

Enjoy this Gluten-Free Homemade Broccoli Rice Casserole!

If you need to eliminate gluten from your diet or are just trying to eat fewer ultra-processed foods, I know that can seem a little overwhelming.

That’s why one of the easiest modifications to the weekly menu of the Peas & Hoppy Meal Guides is a gluten-free option. Start a free trial if you want to see!

Every week I include specific instructions and extra recipes on the menu so you know exactly what and how to modify your meals. Plus, the Meal Guide app includes over 700 gluten-free recipes! You’ll find LOTS of variety in our gluten-free menu.

You can start a free trial of the Meal Guide membership to enjoy lots of gluten-free and dairy-free options this season.

The next time you’re craving a casserole, I hope you give this Homemade Broccoli Rice Casserole recipe a try!

Happy gluten-free eating,
Dietitian Ann

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Dietitian Ann writes and tests all the recipes in her own kitchen for the Peas and Hoppy Meal Guides meal planning app.

When you join our membership, you gain instant access to our database of over 800 healthy, delicious, and practical recipes which you can use to customize your menu each week. Start your free trial today!

“We have made several of your recipes from the first two meal guides and have loved them all. I ate beans in the chili – since I’ve refused to eat them all of my life, this is a big deal.”

-J.H., member of the Peas & Hoppy Meal Guides

Homemade Broccoli Rice Casserole

Serving Size

Serves 6

Prep Time

50 mins

Cook Time

20 mins

Total Time

70 mins

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Ingredients

  • 2/3 cup Brown rice (dry)
  • 2 cup Water
  • 1 tsp Salt (divided)
  • 1 White onion (large; diced)
  • 8 cup Broccoli (cut into florets; 1 large head = about 4 cups)
  • 1/4 cup Canola oil (divided)
  • 8 oz White mushrooms (sliced)
  • 1 cup Skim milk (can substitute dairy alternative or whole milk if desired)
  • 1 tbsp Cornstarch
  • 2 cup Shredded cheddar cheese (divided)

Nutrition

Serving Size: 1 1/2 cups
Calories: 388 calories
Total Fat: 23g
Cholesterol: 39mg
Sodium: 698mg
Total Carbohydrates: 27g
Fiber: 5g
Protein: 17g

Instructions

  1. Rinse brown rice, then add rice, water, and half of salt to a small saucepan. Cover with lid and bring to a boil over high heat, then reduce heat to low and simmer about 45 minutes until all water has been absorbed and rice is tender. Remove from heat and set aside.
  2. While rice cooks, dice onion and cut broccoli into florets. Set aside.
  3. Heat a large sauté pan over medium heat. Once hot, add half of the oil and onion. Sauté onion 5-8 minutes until translucent, then add broccoli to pan with onion. Stir to combine and continue to cook.
  4. While broccoli cooks, slice mushrooms. Add mushrooms, remaining salt, and remaining oil to the pan. Continue to sauté about 10 minutes until broccoli is tender.
  5. Pre-heat oven to 350 degrees Fahrenheit. Prepare a 9x13-inch baking dish by spraying with non-stick cooking spray.
  6. Add milk and cornstarch to a small bowl and whisk to combine until completely smooth and free of clumps. Add milk and cornstarch slurry to the sauté pan, stirring constantly as it is added. Bring mixture to a boil for about 30 seconds then remove from heat.
  7. Mix in cooked rice and half of grated cheese to the vegetable mixture in pan. Transfer mixture to the prepared baking dish and top with remaining cheese. Bake, uncovered, 15-20 minutes until bubbly and cheese is starting to brown.

Notes

  • add white beans or cooked chicken to casserole before cooking for additional protein and a more filling meal. Instead of transferring ingredients to baking dish, use a cast iron skillet and finish recipe in the oven in the skillet.
  • Refrigerate in airtight container up to 5 days. Freeze up to several months.
  • Place brown rice in a colander or mesh sieve and run cold water directly through the rice, shaking it as the water runs through, until the water comes through the rice clear.
  • trim top and base off onion, then peel tough outer layers (usually top 1—2 layers). Slice in half lengthwise and lay the onion with the cut (flat) side face down. Slice the onion into thin wedges, about 1/4-inch thick, then turn a quarter-turn and dice.
  • trim woody end of broccoli stalk. The rest of the stalk which is tender can be cubed and used, but should be peeled for the best quality. Cut florets off broccoli head into bite-sized pieces.
  • lay mushroom on its side and slice into 1/8-inch slices, including stems.

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