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Broccoli Chicken Casserole⏱ 60 min total
Recipes

Broccoli Chicken Casserole

Per 1 serving · 404 g · 14 ingredients

Calories
548
27%
of a 2,000 cal day
  • Protein
    39g
    28% of calories
  • Carbs
    45g
    32% of calories
  • Fat
    25g
    40% of calories
Portion

At a glance

One serving of Broccoli Chicken Casserole (404 g) has 548 calories, with 39 g of protein, 45 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (78% DV), dietary fiber (29% DV) and Vitamin A (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 44%, 52% and 26% of the daily value.

Per 100 g
136cal
low energy density
Protein per 100 cal
7.1g
Net carbs
37g
carbs minus fiber
Fiber
8.1g
6.3 g sugar

High in

20%+ of the daily value

  • Protein78%
  • Dietary fiber29%
  • Vitamin A22%
  • Vitamin C103%
  • Vitamin K91%
  • Thiamine34%

Good source of

10–19% of the daily value

  • Vitamin E13%
  • Choline17%
  • Potassium16%

Watch

20%+ of the daily value

  • Sodium44%
  • Saturated fat52%
  • Cholesterol26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min
  1. 1

    Preheat the oven to 400°F.

  2. 2

    Cook the pasta in a large pot of salted boiling water until al dente. Add the broccoli florets to the pot one minute before the pasta is done. Drain and set aside.

  3. 3

    In a large pan, heat olive oil over medium-high heat. Add the onions and sauté for 3 minutes. Add the mushrooms and garlic, and sauté for another 5 minutes until the mushrooms are cooked.

  4. 4

    Sprinkle flour over the onion mixture, stir to combine, and cook for 1 minute. Gradually add chicken broth, stirring to remove lumps. Add milk, Dijon mustard, salt, and pepper, and stir until the sauce simmers. Remove from heat and stir in half of the cheddar cheese.

  5. 5

    In a 9x13-inch baking dish, combine the pasta, broccoli, mushroom sauce, and canned chicken. Mix well and spread evenly.

  6. 6

    Bake uncovered for 15 minutes. Remove from the oven, sprinkle the remaining cheddar cheese on top, and bake for an additional 10 minutes until the cheese is melted.

  7. 7

    Serve warm.

Vitamins & minerals

Amounts for 1 serving (404 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A200 μg
22%
Vitamin C93 mg
103%
Vitamin D1 μg
8%
Vitamin E2 mg
13%
Vitamin K109 μg
91%
Thiamine0.4 mg
34%
Riboflavin (B2)1 mg
53%
Niacin6 mg
37%
Vitamin B60.4 mg
34%
Folate (B9)115 μg
29%
Vitamin B121 μg
56%
Pantothenic acid2 mg
36%
Choline94 mg
17%

Minerals

NutrientAmount% Daily Value
Calcium409 mg
41%
Iron4 mg
44%
Potassium768 mg
16%
Magnesium112 mg
27%
Phosphorus546 mg
78%
Zinc5 mg
44%
Copper0.4 mg
45%
Manganese1 mg
63%
Selenium60 μg
109%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene25 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene401 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride15 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid5 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose3 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.4 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline2 g—
Retinol166 μg—
Serine1 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 60.4 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20.1 μg—
Vitamin D31 μg—

Burning 548 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 104min
    Walking (3.5 mph)
  • 66min
    Cycling (moderate)
  • 46min
    Running (6 mph)
  • 77min
    Swimming laps

Common questions

How many calories are in Broccoli Chicken Casserole?

One serving of Broccoli Chicken Casserole (1 serving) has 548 calories, which works out to 136 calories per 100 g. That is about 27% of a 2,000-calorie day.

Is Broccoli Chicken Casserole high in protein?

It provides a solid 39 g of protein per serving (78% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Broccoli Chicken Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Broccoli Chicken Casserole?

1002 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Broccoli Chicken Casserole?

6.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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