How many calories are in 1 cup of broccoli casserole? A Guide to Nutritional Choices

October 30, 2025 •

3 min read

According to nutritional databases, a single 1-cup serving of a standard broccoli casserole can contain approximately 287 to 295 calories, though this can vary significantly based on ingredients. An accurate answer to "How many calories are in 1 cup of broccoli casserole?" depends heavily on the specific recipe.

Quick Summary

The calorie count for a 1-cup serving of broccoli casserole is not static, fluctuating based on high-fat ingredients such as cheese, butter, and condensed soups. Lighter, healthier versions can be created by substituting these ingredients with lower-calorie alternatives like low-fat dairy and homemade sauces.

Key Points

Calorie Variability: The calorie count for a 1-cup serving of broccoli casserole is not static and depends entirely on the specific recipe used, particularly the dairy, cheese, and toppings.
High-Calorie Ingredients: Traditional recipes often use high-fat condensed soup, full-fat cheese, and buttered toppings, which significantly increase the total calories.
Healthy Swaps: Replacing high-fat ingredients with low-fat dairy like Greek yogurt or skim milk can dramatically lower the calorie count while maintaining a creamy texture.
Increased Nutrients: Using more vegetables and whole-grain toppings can boost the fiber and nutrient content of the dish, making it more filling and nutritious.
Lighter Finishing Touches: Choosing healthier, lower-fat toppings like whole-wheat panko or skipping the buttery crust can help reduce unnecessary fats and calories.
Focus on the Core: Broccoli itself is a nutrient-dense vegetable, and by modifying the other ingredients, you can make a healthier dish that still capitalizes on its benefits.

Understanding the Calorie Variability

Unlike a single piece of fruit, a prepared dish like broccoli casserole has a calorie count that is not fixed. The final nutritional information is the sum of its parts. A traditional recipe typically relies on calorie-dense ingredients to create its signature creamy, cheesy texture. The presence of these ingredients is the primary driver of the total calorie count, which is why different nutritional sources report slightly different figures, usually ranging from the high 200s to over 300 calories per cup.

Key Ingredients and Their Caloric Impact

To grasp why the calorie content can differ so much, it helps to examine the high-calorie culprits in many traditional recipes. The most common offenders include:

Condensed Cream Soup: Store-bought versions are often laden with sodium and unhealthy fats, forming a high-calorie base for the casserole.
Full-Fat Cheese: A staple in many casseroles, full-fat cheddar provides a rich flavor but also a high amount of saturated fat and calories.
Mayonnaise or Butter: Used for creaminess and to bind the topping, these add substantial fat and calories.
Buttery Topping: A crunchy topping of buttered breadcrumbs or crushed crackers is often added, further increasing the fat and calorie content.
White Rice: Many recipes, particularly those made with chicken, also include rice, which adds to the overall carbohydrate and calorie count.

Creating a Healthier, Lower-Calorie Broccoli Casserole

For those looking to enjoy this comfort food without the heavy calorie load, several modifications can be made without sacrificing flavor. Healthy substitutions can make a significant difference to the overall nutritional profile, turning a high-calorie side dish into a guilt-free main or side.

Simple Substitutions for a Lighter Dish

Here are some simple and effective swaps for reducing the calorie and fat content of your broccoli casserole:

Use Greek Yogurt or Skim Milk: Replace calorie-dense mayonnaise or condensed soup with low-fat Greek yogurt or skim milk for a lighter, tangier, and protein-rich sauce.
Opt for Low-Fat Cheese: Using a reduced-fat cheddar or a smaller amount of a very flavorful, aged cheese can significantly cut down on calories.
Make Your Own Cream Sauce: Prepare a homemade cream sauce using a roux with skim milk and a little cornstarch, which gives you complete control over the fat and sodium levels.
Enhance with Extra Veggies: Adding more broccoli or other low-calorie vegetables like mushrooms, onions, or carrots can bulk up the casserole and boost its fiber and nutrient content.
Choose Healthier Toppings: Replace buttered cracker or breadcrumb toppings with whole-wheat panko breadcrumbs, nutritional yeast, or simply omit the topping entirely for a lower-fat finish.

Comparison: Traditional vs. Healthy Casserole

To illustrate the impact of these changes, the following table compares the approximate nutritional values of a standard 1-cup serving of a traditional broccoli casserole and a healthier, modified version. Note that figures will vary by specific recipes.


Feature	Traditional Recipe	Healthier Version
Calories	~295 kcal	~229 kcal
Total Fat	~21g	~16g
Saturated Fat	~11g	~8g
Carbohydrates	~21g	~12g
Protein	~7g	~10g
Sodium	~726mg	~295mg

The Broccoli Advantage

While we focus on reducing the casserole's overall calories, it is important to remember the nutritional powerhouse at its core: broccoli. This cruciferous vegetable is rich in vitamins C and K, and a good source of fiber, folate, and potassium. It contains beneficial compounds that have been linked to numerous health benefits. By choosing healthier cooking methods, we can preserve the high nutrient content of the broccoli without drowning it in heavy, calorie-dense sauces.

Conclusion: Making Smarter Choices

There is no one-size-fits-all answer to how many calories are in 1 cup of broccoli casserole. The total calorie count is directly influenced by the ingredients used, particularly the type of cheese, cream, and toppings. However, by making simple, intelligent substitutions, it's possible to create a delicious and satisfying casserole that is significantly lower in calories and fat, all while retaining the benefits of its nutrient-rich base ingredient. Being mindful of your ingredients allows you to enjoy this classic dish as part of a healthy, balanced diet. For more healthy cooking ideas, check out the resources from reputable food and nutrition sites like EatingWell.

Frequently Asked Questions

Yes, substituting Greek yogurt for mayonnaise or condensed cream soup is an excellent way to reduce calories and fat while adding a tangy flavor and protein. A homemade sauce with Greek yogurt or skim milk offers better nutritional control.

A healthier, modified version of broccoli casserole can bring the calorie count down significantly. Some recipes have reported approximately 229 calories per cup by using low-fat ingredients and homemade sauces.

Yes, including rice, particularly white rice, will increase the carbohydrate and total calorie count of the casserole. For a lower-calorie or keto-friendly version, you can omit the rice or use cauliflower rice as a substitute.

You can replace buttery cracker toppings with whole-wheat panko breadcrumbs, a sprinkle of nutritional yeast for a cheesy flavor, or simply top with a bit of extra low-fat cheese.

No, homemade cream sauces are a much healthier and often more flavorful alternative to canned condensed soups. You can make one using skim milk and a little flour or cornstarch, which allows you to control the sodium and fat content.

Yes, incorporating additional low-calorie vegetables like mushrooms, onions, bell peppers, or carrots is a great way to add nutrients and fiber without substantially increasing the calorie count.

Using reduced-fat cheese can save a significant number of calories and reduce the saturated fat in your casserole. For example, some 'skinny' recipes specifically call for reduced-fat or fat-free cheese to achieve a lower calorie result.