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

Scale

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

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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.