Broccoli Onion Protein Casserole – Savory, Warm & Gluten-Free

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Introduction

This Broccoli Onion Protein Casserole is the ultimate comfort dish — creamy, savory, and packed with wholesome ingredients. Tender broccoli florets are baked with caramelized onions, protein-rich quinoa (or chicken, if preferred), and a luscious, cheesy sauce. It’s completely gluten-free, making it a great option for anyone looking for a healthier, hearty casserole without sacrificing flavor. Ideal for weeknight dinners, meal prep, or even holiday gatherings!

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Ingredients

Base:

• 3 cups fresh broccoli florets, lightly steamed
• 1 large onion, thinly sliced
• 1 tbsp olive oil or butter
• 2 cloves garlic, minced

Protein (choose one or mix):

• 1 cup cooked quinoa (for a vegetarian/gluten-free option)
  OR
• 2 cups cooked chicken breast, shredded

Sauce:

• 1 cup Greek yogurt (or dairy-free yogurt for lactose-free)
• ½ cup shredded cheddar cheese (or vegan cheese alternative)
• ¼ cup grated Parmesan
• 1 cup unsweetened almond milk (or milk of choice)
• 1 tbsp gluten-free flour or cornstarch (for thickening)
• 1 tsp Dijon mustard
• ½ tsp salt
• ¼ tsp black pepper
• ¼ tsp paprika (optional, for a little warmth)

Topping:

• ¼ cup gluten-free breadcrumbs (or crushed almond crackers)
• 2 tbsp grated Parmesan
• 1 tbsp olive oil or melted butter

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Instructions & Method

Step 1: Prepare the Vegetables

1. Preheat oven to 375°F (190°C).
2. Steam or blanch the broccoli for 3–4 minutes until just tender but still bright green.
3. In a skillet, heat olive oil or butter over medium heat.
4. Add sliced onions and cook slowly for 8–10 minutes until soft and golden brown. Add garlic and sauté another minute until fragrant.

Step 2: Make the Sauce

1. In a saucepan, whisk together milk and gluten-free flour (or cornstarch) over medium heat until slightly thickened.
2. Add Greek yogurt, cheddar, Parmesan, Dijon mustard, salt, pepper, and paprika. Stir until creamy and smooth.
3. Taste and adjust seasoning if needed.

Step 3: Combine

1. In a large mixing bowl, combine broccoli, caramelized onions, and your protein of choice (quinoa or chicken).
2. Pour the sauce over the mixture and gently stir to coat everything evenly.

Step 4: Assemble the Casserole

1. Transfer the mixture into a lightly greased 9×9-inch baking dish.
2. In a small bowl, mix breadcrumbs (or crushed crackers), Parmesan, and olive oil. Sprinkle evenly on top of the casserole.

Step 5: Bake

1. Bake uncovered for 25–30 minutes, until bubbly and golden on top.
2. Let cool for 5–10 minutes before serving.

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Serving Suggestions

Serve this casserole warm with:

• A crisp green salad
• Roasted sweet potatoes
• Or a slice of gluten-free garlic bread

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Tips & Variations

• Make it vegan: Use vegan cheese, dairy-free yogurt, and skip Parmesan.
• Boost protein: Add chickpeas, tofu, or lentils along with quinoa.
• Meal prep: This dish reheats beautifully — perfect for 3–4 days in the fridge.

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