Awesome Post Weight Loss Surgery Recipe: Broccoli Quinoa casserole!

Are you looking for some awesome healthy recipes to improve your diet since you’ve had weight loss surgery?

Linda-Eating Well Living Thin!

Then take a look at Linda from‘s quick and easy broccoli quinoa casserole!

Linda is a WLS‘er herself, and has some of the most amazing recipes on her blog. So if your getting tired of protein bars and protein shakes after weight loss surgery…….check our her blog!


Blast from the past…with a new twist


You remember this dish… from every church pot luck, community cookbook, and Gramma’s table.  Yes, THAT broccoli-rice casserole.  Bubbly, cheesy, rich, and so very good.  Old-fashioned comfort food, personified.

Since I love using quinoa in everything calling for rice I thought I’d give it a try in this one.  And it worked just as well.  As you can see in the second photo, it’s the same creamy-dreamy texture and flavor we loved before – only this time it’s not full of rice-carbs that can wreck havoc with blood surgar.  AND the quinoa gives added protein.  How ’bout that?!

I can’t believe how great this turned out!  It’s the perfect side dish for all your meats or a vegetarian option on it’s own.  The old version was a favorite in our house – and now this will DEFINITELY be!


One 10 oz can condensed Cream of Broccoli soup (or mushroom)

1/3 cup reduced fat mayonnaise (original called for 1 full cup. WOW.)

2 tablespoons milk

1 1/4 cups shredded cheese (cheddar, colby-jack, etc)

1 teaspoon Splenda

1/4 teaspoon black pepper

Dash freshly grated nutmeg

2 cups cooked broccoli

1 1/2 cups  COOKED quinoa (see note)

Feshly grated Parmesan cheese

To cook quinoa:

3/4 cup quinoa

1 1/2 cups water

1/4 teaspoon salt

Rinse quinoa in a fine sieve until water runs clear.  In a small saucepan combine the quinoa, water, and salt.  Bring to a boil over high heat.  Reduce heat to low and cover.  Cook for 18-20 minutes, or until fluffy and the white ring/tail is visible.  Fluff with a fork.

Preheat oven to 350 degrees and coat a shallow (8×8 in or 5-6 cups) casserole dish – or individual ramekins – with vegetable cooking spray.

In a large bowl combine the soup, mayonnaise, milk, shredded cheese, Splenda, pepper, and nutmeg until well mixed. Stir in the quinoa and broccoli.
Spoon mixture into prepared casserole.  Sprinkle on a couple tablespoons of Parmesan and bake for 35-40 minutes (20-25 minutes for ramekins) or until bubbly on the edges and golden.  Makes 8 generous 1/2-cup servings.

Per Serving: Calories 199,  Protein 10 g; Fat 9 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 297 mg



*To learn more about Linda from click here.

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12 Responses to Awesome Post Weight Loss Surgery Recipe: Broccoli Quinoa casserole!

  1. Rachel says:

    I made this tonight, and it was really good! Thanks~

  2. Deb C. says:

    I have made this many times since I found it. I skip the mayo completely and add a little extra milk to make up for it. I also added cooked chicken and made it a whole meal. Even my extra fussy, only eat food out of a box nieces loved it. Just goes to show what some good old fashioned home cooking will do.

  3. Isabel Kozlak says:

    Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually green in color, arranged in a tree-like structure on branches sprouting from a thick, edible stalk. The mass of flower heads is surrounded by leaves. Broccoli most closely resembles cauliflower, which is a different cultivar group of the same species…

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