If you’re looking for a comforting dish that’s packed with flavor, color, and nutrition, then the Healthy Shrimp Rice Casserole With Veggies Recipe is an absolute must-try. This vibrant casserole brings together perfectly cooked shrimp, fluffy rice, and a medley of fresh vegetables all melded in a tangy tomato sauce and topped with creamy feta cheese. It’s indulgent yet wholesome, simple to prepare, and ideal for busy weeknights or casual gatherings. Once you make this, it will quickly become one of your favorite go-to dinners that proves healthy eating never needs to be boring.
Ingredients You’ll Need
Every ingredient in this Healthy Shrimp Rice Casserole With Veggies Recipe plays a crucial role in delivering its fantastic taste and texture. From the fragrant long grain rice to the tender shrimp and crisp veggies, each element balances the dish perfectly.
- 1 cup long grain white rice (I used basmati): Fluffy and aromatic, basmati adds a subtle nuttiness that complements the other flavors.
- 1 pound shrimp, thawed, tails and shells removed (pre-cooked works great): Adds a delicate seafood sweetness and protein boost.
- 2 Tbsp olive oil: Helps sauté the veggies and infuses a lovely richness.
- 4 large cloves garlic, minced: Offers a pungent warmth that brightens the dish.
- 1 small yellow onion, diced: Provides a savory base and subtle sweetness when cooked down.
- 2 medium bell peppers, cored and chopped: Gives a pop of color and juicy crunch.
- 1 tsp oregano: Earthy herb that adds depth and a Mediterranean vibe.
- 1 tsp chili powder: Brings a mild kick and smoky undertone.
- 1/2 tsp cumin: Warm spice to round out the flavor profile.
- Salt and pepper, to taste: Essential seasonings to elevate all ingredients.
- 3 cups baby spinach: Adds vibrant greenery and a boost of nutrients, wilting down beautifully.
- 2 cups tomato sauce (I used marinara): Creates a luscious, tangy coating for the rice and shrimp.
- 5 ounces feta cheese (about 150 grams): Creamy and tangy, it melts just enough to add irresistible richness.
- Fresh basil, to garnish: A fragrant finishing touch that brightens every bite.
How to Make Healthy Shrimp Rice Casserole With Veggies Recipe
Step 1: Cook the Rice
Start by rinsing your rice thoroughly to remove excess starch, which helps keep it fluffy. Then, cook according to the package instructions—usually about 15 to 20 minutes. This creates the perfect tender base for the casserole to soak up all the wonderful flavors.
Step 2: Preheat Your Oven
Set your oven to 350 degrees Fahrenheit so it’s ready to give your casserole that golden, bubbling finish once it’s assembled. This step ensures even baking and a perfect crust on top.
Step 3: Sauté the Veggies
While the rice is cooking, heat olive oil in a large pan over medium-high heat. Toss in the minced garlic, diced onion, and chopped bell peppers along with oregano, chili powder, cumin, salt, and pepper. Sauté for about 7 minutes until the veggies soften and the spices bloom. Finally, stir in the baby spinach and cook until just wilted, around 2 minutes—this adds a lovely pop of color and nutrients.
Step 4: Cook the Shrimp (If Needed)
If you’re using raw shrimp, transfer the veggies to your casserole dish to make room and cook the shrimp in the same pan for 1 to 2 minutes per side until they turn pink and opaque. If your shrimp is already pre-cooked, you can skip this step and save some time.
Step 5: Combine Everything in the Casserole Dish
Now for the fun part: gently fold the cooked rice, sautéed veggies, shrimp, and tomato sauce together in a large casserole dish. Give it a good toss to evenly coat everything, then crumble the feta cheese over the top. The feta will add a creamy tang that perfectly balances the rich tomato sauce and savory shrimp.
Step 6: Bake to Perfection
Pop your casserole into the preheated oven for about 20 minutes. You want the cheese to melt slightly and develop golden spots while the casserole heats through thoroughly, marrying the flavors beautifully.
Step 7: Serve with Fresh Garnish
Once out of the oven, sprinkle freshly chopped basil over the dish for a bright, herbal lift. A little extra cracked pepper on top never hurts either—then dive right into this comforting, nutrient-packed meal!
How to Serve Healthy Shrimp Rice Casserole With Veggies Recipe
Garnishes
Fresh basil is the star garnish here, adding a lovely burst of aroma and freshness. You can also sprinkle some additional crumbled feta or a drizzle of olive oil just before serving for extra richness and visual appeal.
Side Dishes
This casserole stands beautifully on its own but pairs wonderfully with a crisp green salad or some crusty whole grain bread to soak up any leftover sauce. Roasted or steamed vegetables work well too, keeping the meal light yet satisfying.
Creative Ways to Present
For a fun twist, serve the casserole in individual ramekins or mini cast iron skillets — it makes for a charming presentation, especially for guests. You might even top each portion with a lemon wedge to brighten the flavors at the table.
Make Ahead and Storage
Storing Leftovers
If you have leftovers, transfer them to an airtight container and refrigerate within two hours of cooking. They will stay fresh for up to three days, making for a fantastic next-day lunch or dinner.
Freezing
This Healthy Shrimp Rice Casserole With Veggies Recipe also freezes well. Simply portion it out into freezer-safe containers before baking or after cooling once baked. It can be stored for up to three months. Defrost in the fridge overnight for best results.
Reheating
Reheat leftovers gently in the oven at 325 degrees Fahrenheit until warmed through to help maintain texture and flavor. You can also microwave single portions, covering them loosely to prevent drying out. Add a splash of water or tomato sauce if needed for moisture.
FAQs
Can I use frozen shrimp for this casserole?
Absolutely! Just make sure to thaw the shrimp completely and pat them dry before cooking to avoid excess moisture that could make the casserole watery.
Is it possible to make this dish vegetarian?
Yes! Simply omit the shrimp and consider adding chickpeas or tofu for protein. The spices, veggies, and feta will keep it flavorful and satisfying.
Can I substitute the rice with another grain?
Sure! Brown rice, quinoa, or even cauliflower rice are great alternatives if you want to boost fiber or reduce carbs. Just adjust cooking times accordingly.
What can I do if I don’t have feta cheese?
Go for other cheeses like mozzarella or goat cheese, which melt well and add creaminess. Parmesan sprinkled on top before baking also provides a nice savory touch.
How spicy is the casserole with chili powder?
The chili powder adds a gentle warmth without overpowering the dish. You can reduce or omit it if you prefer a milder flavor or increase it slightly for more heat.
Final Thoughts
This Healthy Shrimp Rice Casserole With Veggies Recipe is a treasure trove of flavors, textures, and wholesome ingredients all baked into one easy dish. It’s perfect for any occasion when you want a meal that tastes indulgent but feels nourishing. I can’t wait for you to try it—you might just find it becomes a beloved classic in your kitchen as well!
Print
Healthy Shrimp Rice Casserole With Veggies Recipe
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Description
This Healthy Shrimp Rice Casserole with Veggies is a delicious and nutritious one-dish meal packed with flavorful spices, tender shrimp, fresh vegetables, and creamy feta cheese. Featuring a perfect balance of protein, fiber, and vitamins, this casserole is easy to prepare and bakes to a comforting, cheesy finish that’s ideal for family dinners or meal prep.
Ingredients
Rice
- 1 cup long grain white rice, dry (I used basmati)
Shrimp
- 1 pound shrimp, thawed, tails and shells removed (pre-cooked shrimp can be used)
Vegetables & Aromatics
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored and chopped
- 3 cups baby spinach
Spices & Seasonings
- 1 tsp oregano
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt and pepper, to taste
Other
- 2 Tbsp olive oil
- 2 cups tomato sauce (I used marinara)
- 5 ounces feta cheese (150 grams)
- Fresh basil, to garnish
Instructions
- Cook Rice: Rinse the rice thoroughly under cold water to remove excess starch. Cook the rice according to package directions, typically about 15-20 minutes, until tender and fluffy. Set aside.
- Preheat Oven: Preheat your oven to 350°F (175°C) to prepare for baking the casserole later.
- Cook Veggies: In a large pan over medium-high heat, heat 2 tablespoons of olive oil. Once hot, add the minced garlic, diced onion, chopped bell peppers, oregano, chili powder, and cumin. Sauté for about 7 minutes until the vegetables are tender and fragrant. Add the baby spinach and cook for an additional 2 minutes until wilted.
- Cook Shrimp (If Using Raw): If using raw shrimp, transfer the cooked vegetables to a large casserole dish, then return the same pan to heat. Cook the shrimp for 1-2 minutes per side until pink and opaque, working in batches if necessary. If using pre-cooked shrimp, skip this step.
- Combine Ingredients: In the large casserole dish, combine the cooked vegetables, cooked rice, shrimp, and tomato sauce. Season with salt and pepper to taste. Toss gently to mix all the ingredients thoroughly. Break up the feta cheese and sprinkle it evenly over the top of the casserole.
- Bake: Place the casserole dish into the preheated oven and bake for 20 minutes. The feta cheese should melt slightly and start to brown, and the casserole will be heated through.
- Serve: Remove the casserole from the oven and garnish with freshly chopped basil and extra pepper if desired. Serve hot and enjoy your healthy shrimp rice casserole!
Notes
- You can use either raw or pre-cooked shrimp based on your preference or time constraints.
- Using pre-cooked shrimp skips the shrimp cooking step and saves time.
- Feel free to substitute tomato sauce with marinara or any other preferred tomato-based sauce.
- Adjust the spices such as chili powder and cumin according to your heat preference.
- This casserole can be stored in the refrigerator for up to 3 days and reheated well.
