Sign up now for Lily Moran's inspiring health advice & exclusive offers sent directly to your inbox.

Cheesy Cruciferous Casserole

March 23, 2017 (Updated: October 8, 2018)
Lily Moran

Serves 6

Total Time:

Cruciferous vegetables are my favorite anti-cancer vegetables. There’s a lot of clear clinical research on the health benefits of broccoli, brussels sprouts, and their relatives. However, because they can be somewhat bitter when cooked, cruciferous vegetables are ones I find my patients most reluctant to try. One way to begin enjoying a food you’re less enthusiastic about is to combine it with one you enjoy. I love cheese, so this casserole is a real winner for me and many of my patients.

Get My FREE Curcumin Report

Chronic Inflammation Decoded


  • 3 tablespoons + 1 tablespoon unsalted butter
  • 3 tablespoons all-purpose or whole wheat flour
  • 1 ½ cups milk (may use non-dairy milk)
  • ¾ teaspoon salt
  • Pinch grated nutmeg
  • Black pepper to taste
  • 1 pound broccoli, in small florets and 1 inch stalk pieces
  • 1 pound cauliflower, in small florets and 1 inch stalk pieces
  • ½ cup + ½ cup sharp cheddar, grated
  • ½ cup fresh bread crumbs


  • Move rack to middle rung of oven. Pre-heat to 450 degrees. Prepare a deep 8×8 baking dish with butter, olive oil, or parchment paper.
  • Prepare a roux: over medium heat, melt 3 tablespoons butter in a saucepan, then slowly whisk in the flour until completely smooth. Continue whisking and cooking for additional minute, until a light gold.
  • Add milk, salt, and nutmeg. Whisking constantly, bring to a boil then lower the heat to a simmer. Stir occasionally until thickened, approximately ten minutes. Add black pepper and remove from heat.
  • In a separate dish, microwave about half of the broccoli by adding 1 tablespoon water, covering, and microwaving for 2-3 minutes. Broccoli should still be crisp tender. Repeat with remaining broccoli and cauliflower. Each completed batch should be placed into the prepared baking dish.
  • Once all of the vegetables are in the baking dish, toss with ½ cup cheese and all of the white sauce. Cover with remaining cheese.
  • Melt the remaining butter in a skillet on medium-high heat. Toast the bread crumbs in the butter, lightly stirring for about two minutes. Top the casserole with the toasted breadcrumbs.
  • Bake casserole twenty minutes, until bubbly and hot all the way through. Serve immediately.


Broccoli Gratin

Did You Enjoy This Article?

Sign up to get FREE access to more health tips, latest research, and exclusive offers to help you reach your health and wellness goals!


Get Your FREE Subscription to
Newport Natural Health's News E-letter