⏱ 100 min totalCheesy Twice-Baked Potato and Broccoli Casserole
Per 1 serving · 444 g · 12 ingredients
of a 2,000 cal day
- Protein18g18% of calories
- Carbs49g48% of calories
- Fat15g34% of calories
At a glance
One serving of Cheesy Twice-Baked Potato and Broccoli Casserole (444 g) has 393 calories, with 18 g of protein, 49 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (37% DV), dietary fiber (30% DV) and Vitamin A (21% DV). Keep an eye on saturated fat, which provides 45% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Dietary fiber30%
- Vitamin A21%
- Vitamin C102%
- Vitamin K163%
- Thiamine22%
Good source of
10–19% of the daily value
- Vitamin E10%
- Niacin19%
- Choline10%
Watch
20%+ of the daily value
- Saturated fat45%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 Potato medium Potato
⅓ spray , about 1/3 second Cooking spray
³⁄₁₆ cup Sour cream- ¹⁄₁₆ cup 2% milk
¹⁄₁₆ tsp Black pepper- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Garlic powder
¹⁄₁₆ tsp Onion powder
⁷⁄₁₆ cup Broccoli
³⁄₁₆ cup, shredded Cheddar cheese
³⁄₁₆ cup, shredded Mozzarella cheese
⅔ cup, chopped Scallions
Directions
- 1
Preheat the oven to 400°F. Wash, dry, and pierce the potatoes with a fork.
- 2
Wrap each potato in foil and place on a baking sheet. Bake for 40-60 minutes until fork-tender.
- 3
Reduce oven temperature to 350°F. Spray a 13x9-inch casserole dish with nonstick spray and set aside.
- 4
Once potatoes are cool, peel and discard the skins. Mash the flesh with sour cream, milk, pepper, salt, garlic powder, and onion powder until smooth.
- 5
Cook the frozen broccoli according to package instructions.
- 6
Spread mashed potatoes in the casserole dish. Top with 1/2 cup each of cheddar and mozzarella cheese, and half of the scallions.
- 7
Layer broccoli on top, then add remaining cheeses and scallions.
- 8
Bake for 15-20 minutes until heated through and cheese is melted.
Vitamins & minerals
Amounts for 1 serving (444 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 193 μg | 21% |
| Vitamin C | 92 mg | 102% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 196 μg | 163% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 1 mg | 58% |
| Folate (B9) | 132 μg | 33% |
| Vitamin B12 | 1 μg | 22% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 56 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 451 mg | 45% |
| Iron | 3 mg | 41% |
| Potassium | 1,334 mg | 28% |
| Magnesium | 90 mg | 21% |
| Phosphorus | 412 mg | 59% |
| Zinc | 3 mg | 25% |
| Copper | 0.3 mg | 35% |
| Manganese | 1 mg | 27% |
| Selenium | 12 μg | 22% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 13 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 832 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 123 μg | — |
| Serine | 1 g | — |
| Starch | 33 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 393 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Cheesy Twice-Baked Potato and Broccoli Casserole?
One serving of Cheesy Twice-Baked Potato and Broccoli Casserole (1 serving) has 393 calories, which works out to 89 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Cheesy Twice-Baked Potato and Broccoli Casserole high in protein?
It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 18% 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 Cheesy Twice-Baked Potato and Broccoli Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cheesy Twice-Baked Potato and Broccoli Casserole?
418 mg per serving.
How much sugar is in Cheesy Twice-Baked Potato and Broccoli Casserole?
5.4 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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