This Healthy Shrimp Rice Casserole With Veggies is everything you crave for a weeknight dinner: ultra comforting, loaded with vibrant veggies, tender shrimp, fluffy rice, and a bubbling layer of feta—yet totally nourishing and wholesome. This casserole comes together easily, fills your kitchen with amazing aromas, and disappears in record time!
Why You’ll Love This Recipe
- Full of Color & Flavor: The mix of bell peppers, spinach, and zippy marinara makes every bite of this casserole pop with freshness and visual appeal.
- Protein-Packed Comfort: Juicy shrimp and crumbly feta give this dish real staying power, so you’ll feel satisfied and energized—never weighed down.
- Simple, One-Dish Meal: With rice, vegetables, seafood, and cheese all baked together, dinner is ready with practically zero extra clean-up or fuss.
- Versatile for Busy Nights: Make it ahead, use up leftover veggies, or swap proteins—this casserole flexes to fit your lifestyle and your fridge.
Ingredients You’ll Need
What I adore about this Healthy Shrimp Rice Casserole With Veggies is how unfussy the ingredient list is—yet each element brings real character to the table, from the subtle sweetness of bell peppers to the creamy tang of feta on top. These foundational ingredients work together seamlessly to create gorgeous flavors and hearty textures.
- Long grain white rice (basmati): Basmati is especially fluffy and aromatic, but you can use your favorite long grain rice for a light, tender base that soaks up all the flavors.
- Shrimp (thawed, tails/shells removed): Pre-cooked shrimp keeps things speedy, but raw shrimp works perfectly too—choose plump and juicy for best texture.
- Olive oil: Adds a luscious, heart-healthy base for sautéing your veggies and infuses everything with richness.
- Garlic and yellow onion: These aromatics build a savory, flavorful backbone for the casserole, making the kitchen smell irresistible.
- Bell peppers (any color): They add sweetness, crunch, and a rainbow of color—use a mix for extra vibrance.
- Oregano, chili powder, cumin, salt & pepper: Earthy and just a bit smoky, this spice medley gives a Mediterranean twist with a gentle kick.
- Baby spinach: Wilts down into the casserole, giving the dish a gorgeous green boost and plenty of nutrients.
- Tomato sauce (marinara): The saucy base marries everything together—pick your favorite jarred brand or homemade version.
- Feta cheese: Crumbles of briny, creamy feta melt over the top for a show-stopping finish. Goat cheese or mozzarella can work in a pinch.
- Fresh basil (for garnish): A handful of bright, herbal basil right at the end truly wakes up the flavors.
Variations
This Healthy Shrimp Rice Casserole With Veggies is the definition of adaptable. Play around with what you have on hand, and don’t hesitate to swap in new veggies or grains—this dish welcomes all your creative twists, whether you’re feeding picky eaters or need a lighter version.
- Use Brown Rice or Quinoa: For a heartier texture and extra fiber, swap the white rice for cooked brown rice or fluffy quinoa—just adjust cooking times as needed.
- Try Different Vegetables: Zucchini, mushrooms, broccoli florets, or even cherry tomatoes are all fantastic additions or substitutions for the bell peppers and spinach.
- Make It Dairy-Free: Omit the feta or try a dairy-free cheese alternative—nutritional yeast can give you a bit of cheesy flavor without any dairy at all.
- Add Spicy Heat: Toss in a pinch of red pepper flakes or a chopped jalapeño if you like your casserole with a zesty kick!
- Switch Up the Protein: Not feeling shrimp? Leftover rotisserie chicken, canned chickpeas, or smoked tofu cubes are all delicious in this casserole base.
How to Make Healthy Shrimp Rice Casserole With Veggies
Step 1: Prepare the Rice
Start by rinsing your long grain white rice under cold water, then cook it as directed on the package—about 15–20 minutes for basmati. Rinsing removes excess starch for perfectly separated, fluffy grains that hold their own in the casserole. Once cooked, fluff gently with a fork and set aside.
Step 2: Sauté the Veggies
While the rice is bubbling away, heat olive oil in a large skillet over medium-high. Toss in your minced garlic, diced onion, and bell peppers, sautéing them with oregano, chili powder, cumin, salt, and pepper. Let everything soften and caramelize—about 7 minutes—then add the baby spinach and stir just until wilted, keeping those colors nice and vibrant.
Step 3: Cook the Shrimp (If Using Raw)
If you’re starting with raw shrimp, transfer your cooked veggies to the casserole dish first, then use the same pan to sear the shrimp—about 1-2 minutes per side, until just pink and opaque. Working in batches ensures each piece cooks evenly. If using pre-cooked shrimp, you can skip this step entirely and add them straight to your casserole.
Step 4: Combine and Assemble
Now for the fun part: In your casserole dish, mix together all the sautéed veggies, fluffy rice, cooked shrimp, and tomato sauce. Sprinkle over salt and plenty of black pepper, then toss until everything is thoroughly combined. Crumble feta cheese over the top for a deliciously melty, savory finish.
Step 5: Bake and Serve
Slide your Healthy Shrimp Rice Casserole With Veggies into a preheated 350°F oven and bake for 20 minutes. The casserole will be bubbling, beautifully browned on top, and ready to make your kitchen smell divine! Finish with fresh basil and a crack of extra black pepper just before serving.
Pro Tips for Making Healthy Shrimp Rice Casserole With Veggies
- Rice Texture Matters: Don’t skip rinsing your rice before cooking—it prevents stickiness and ensures every grain stays beautifully separate, even after baking.
- Fresh vs. Pre-cooked Shrimp: For the juiciest bite, use raw shrimp if you can, but pre-cooked shrimp work perfectly in a pinch and save tons of prep time.
- Layer the Flavors: Sauté your garlic and onions until translucent and fragrant before adding peppers—this small step truly deepens the casserole’s savoriness.
- Finishing Touch with Feta: Crumble the feta over the casserole just before baking so it gets melty and a little golden, rather than stirring it in (this keeps those creamy pockets intact!).
How to Serve Healthy Shrimp Rice Casserole With Veggies
Garnishes
A sprinkle of fresh basil is classic, but you can also shower your Healthy Shrimp Rice Casserole With Veggies with extra chopped parsley, lemon zest, or even a pinch of red pepper flakes for a pop of color and brightness. A final drizzle of good olive oil just before bringing it to the table adds a wonderful aroma and a touch of luxury.
Side Dishes
This casserole shines as a main meal but pairs beautifully with a simple green salad tossed in a citrusy vinaigrette, or a side of roasted asparagus. For a fun, Mediterranean vibe, try serving it alongside crusty sourdough or pita bread to scoop up the extra sauce and melty cheese.
Creative Ways to Present
If you’re entertaining, spoon the Healthy Shrimp Rice Casserole With Veggies into mini ramekins for adorable individual servings, or scatter the top with multi-color cherry tomatoes before baking for a cheerful, festive look. A few edible flowers or microgreens can turn it into a real showpiece for brunch spreads or potlucks!
Make Ahead and Storage
Storing Leftovers
Leftover Healthy Shrimp Rice Casserole With Veggies keeps incredibly well. Store any extras in an airtight container in the fridge for up to three days. The flavors continue to meld and intensify overnight, which honestly makes lunch the next day just as crave-worthy as the original dinner!
Freezing
For longer storage, you can freeze the baked casserole in individual portions or as a whole. Simply let it cool fully, wrap tightly, and freeze for up to two months. Thaw overnight in the refrigerator before reheating. Keep in mind that the texture of shrimp can change slightly after freezing, but the dish remains delicious!
Reheating
To reheat, simply warm your portion in the microwave until steamed through—it holds its moisture and texture beautifully. For larger amounts, reheat in a covered dish in the oven at 350°F until bubbling hot. If needed, add a splash of water or extra tomato sauce to prevent drying out.
FAQs
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Can I use frozen shrimp directly in Healthy Shrimp Rice Casserole With Veggies?
Yes, but it’s best to thaw your shrimp completely and pat them dry before adding to your casserole. This prevents extra water from making the rice mushy and keeps the shrimp from overcooking.
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What’s the best way to make this casserole ahead of time?
You can fully assemble the casserole up to a day in advance (just stop before baking), cover, and refrigerate. When ready to eat, bake as directed, adding 5-10 minutes extra if baking straight from the fridge.
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Can I substitute the rice in Healthy Shrimp Rice Casserole With Veggies?
Absolutely! Brown rice, quinoa, or even cooked cauliflower rice (for a lighter version) all work beautifully. Just adjust cooking times as needed, and ensure alternate grains are cooked before assembling.
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How spicy is this casserole recipe?
The base recipe is mild with a warm, smoky flavor from chili powder, but you can easily dial up the heat by adding more spices or a pinch of chili flakes if you like things spicy.
Final Thoughts
I can’t wait for you to dig into this Healthy Shrimp Rice Casserole With Veggies! Whether you’re craving a satisfying family meal or a crowd-pleaser for your next potluck, this casserole is a delight from first bite to last. Try it soon, and let the flavors—and smiles—speak for themselves!
PrintHealthy Shrimp Rice Casserole With Veggies Recipe
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4–6 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: International
- Diet: Vegetarian
Description
This Healthy Shrimp Rice Casserole with Veggies is a flavorful and nutritious one-dish meal that is easy to make and perfect for a family dinner.
Ingredients
Rice:
- 1 cup long grain white rice, dry (such as basmati)
Shrimp:
- 1 pound shrimp, thawed + tails/shells removed (pre-cooked)
Veggies:
- 2 Tbsp olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored + chopped
- 1 tsp oregano
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt + pepper, to taste
- 3 cups baby spinach
Other Ingredients:
- 2 cups tomato sauce (marinara)
- 5 ounces feta cheese (150 grams)
- Fresh basil, to garnish
Instructions
- Cook rice: Rinse rice and cook according to package directions, about 15-20 minutes.
- Preheat oven: Preheat to 350F.
- Cook veggies: Heat olive oil in a large pan on medium-high. Sauté garlic, onion, bell peppers, and spices for about 7 minutes. Add baby spinach and cook until wilted, about 2 minutes.
- Cook shrimp: If using raw shrimp, cook in the same pan 1-2 minutes per side until pink. If using pre-cooked shrimp, skip this step.
- Combine in casserole dish: Place cooked veggies, rice, shrimp, tomato sauce in a casserole dish. Season with salt, pepper, and top with feta cheese.
- Bake: Bake for 20 minutes until cheese is melted and browned.
- Serve: Garnish with basil and pepper. Serve hot!
Notes
- SERVINGS: Makes 4-6 servings as a main meal. Nutrition facts based on 4 servings.
- LEFTOVERS: Store in the fridge for up to 3 days. Reheat well in the microwave.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 6g
- Sodium: 780mg
- Fat: 14g
- Saturated Fat: 6g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 22g
- Cholesterol: 175mg