If you’re craving a wholesome, satisfying meal that brings together vibrant flavors and hearty textures, this Healthy Shrimp Rice Casserole With Veggies Recipe is exactly what your dinner table needs. Packed with tender shrimp, colorful vegetables, and a luscious tomato sauce, this casserole combines the comfort of home-cooked food with the boost of nutritious ingredients to keep you feeling energized and happy. It’s perfect for a cozy family dinner or impressing friends with a dish that tastes indulgent but is genuinely healthy and simple to prepare. Trust me, once you try this, it quickly becomes a beloved staple.
Ingredients You’ll Need
Getting the ingredients right is the secret to making this Healthy Shrimp Rice Casserole With Veggies Recipe truly shine. Each one plays a crucial role in building layers of flavor, rich texture, and appealing color. Don’t worry—these are everyday ingredients you might already have in your kitchen!
- 1 cup long grain white rice (such as basmati): Provides a fluffy, light base that soaks up all the delicious sauce perfectly.
- 1 pound shrimp, thawed and tails/shells removed (pre-cooked works well): Adds tender seafood protein with a subtly sweet flavor.
- 2 Tbsp olive oil: For sautéing the veggies and adding a lovely richness without heaviness.
- 4 large cloves garlic, minced: Gives the casserole a fragrant and savory kick that wakes up every bite.
- 1 small yellow onion, diced: Builds a sweet and savory foundation for the sauce and vegetables.
- 2 medium bell peppers, cored and chopped: Bring vibrant color and a mild crisp sweetness.
- 1 tsp oregano: An earthy herb to tie together the Mediterranean vibes of the dish.
- 1 tsp chili powder: Adds just enough warmth and complexity without overpowering the other flavors.
- 1/2 tsp cumin: Gives a subtle smoky depth that makes this casserole unique.
- Salt and pepper, to taste: Essential seasonings to balance and enhance all ingredients.
- 3 cups baby spinach: A mild leafy green that wilts perfectly into the dish, boosting its nutrient profile.
- 2 cups tomato sauce (marinara works well): A luscious, tangy base that brings everything together beautifully.
- 5 ounces feta cheese, crumbled (about 150 grams): Adds a creamy, salty finish that melts and bubbles into every bite.
- Fresh basil, to garnish: A refreshing herbaceous touch that brightens up the final presentation.
How to Make Healthy Shrimp Rice Casserole With Veggies Recipe
Step 1: Cook the Rice
Start by rinsing your rice under cold water until the water runs clear—this step removes excess starch and prevents clumping. Cook according to package directions, usually about 15 to 20 minutes. You want the grains tender but separate, ready to soak up the flavors from the rest of your casserole.
Step 2: Preheat the Oven
Set your oven to 350 degrees Fahrenheit. Preparing the oven early ensures that your casserole will bake evenly and the cheese topping will get beautifully golden and bubbly.
Step 3: Sauté the Vegetables
In a large pan, heat the olive oil over medium heat. Add the minced garlic, diced onion, and chopped bell peppers along with the oregano, chili powder, cumin, and a pinch of salt and pepper. Let these cook for about 7 minutes until the veggies soften and the spices become aromatic. Toss in the baby spinach last and cook just until it wilts—a wonderful way to lock in freshness and nutrients.
Step 4: Cook the Shrimp
If you’re using raw shrimp, add them to the pan and cook until they turn pink and opaque, which usually takes about 3 to 5 minutes. If your shrimp are pre-cooked, simply skip this step—as they’ll cook gently during baking and remain tender.
Step 5: Combine Ingredients in a Casserole Dish
Now comes the fun part—mix your cooked rice, sautéed veggies, shrimp, and tomato sauce in a large casserole dish. Give everything a good toss so every bite is bursting with flavor. Generously sprinkle the crumbled feta cheese over the top; it will melt into a gorgeous, tangy crust as it bakes.
Step 6: Bake and Serve
Bake the casserole in your preheated oven for about 20 minutes. You’ll know it’s ready when the cheese is melted, bubbly, and starting to turn golden, and the dish is heated through. When it comes out of the oven, scatter fresh basil leaves on top for a fragrant, colorful finish. Serve hot and enjoy the comforting mix of textures and flavors!
How to Serve Healthy Shrimp Rice Casserole With Veggies Recipe
Garnishes
Fresh herbs like basil add a bright pop in both flavor and appearance. A few turns of freshly cracked black pepper on top brings subtle heat to balance the creamy feta and tomato sauce. For an extra touch, consider a sprinkle of lemon zest to brighten the shrimp’s natural sweetness.
Side Dishes
This casserole is fairly filling on its own, but pairing it with a light green salad dressed with a simple vinaigrette can refresh your palate. Roasted or steamed vegetables such as asparagus or green beans add additional crunch and nutrients without overwhelming the palate.
Creative Ways to Present
Serve the casserole directly from the baking dish, letting guests scoop out generous portions paired with vibrant garnishes on the side. For a dinner party, spoon it into individual ramekins and top each with a fresh basil leaf for an elegant personal touch. Leftovers can also be scooped into warm tortillas for a fun and unexpected twist!
Make Ahead and Storage
Storing Leftovers
This Healthy Shrimp Rice Casserole With Veggies Recipe keeps beautifully in the refrigerator for up to 3 days. Store in an airtight container to maintain freshness and prevent the feta from drying out.
Freezing
For longer storage, freeze leftovers in microwave-safe container portions. The casserole freezes well up to 2 months, making it an excellent option for quick meals later on.
Reheating
Reheat leftovers in the oven at 350 degrees Fahrenheit for about 15-20 minutes until warmed thoroughly, or use a microwave for convenience, covering the dish to keep moisture. Adding a splash of water or extra tomato sauce before reheating can help maintain the creamy texture.
FAQs
Can I use brown rice instead of white rice?
Absolutely! Brown rice will add a nuttier flavor and more fiber, though it will require a longer cooking time before assembling the casserole.
Is it okay to use frozen shrimp?
Yes, just be sure to thaw the shrimp completely before cooking to ensure even cooking and the best texture.
What can I substitute for feta cheese?
Goat cheese or a mild mozzarella can work well if you want a different texture or flavor profile, but feta’s salty tang really shines in this recipe.
Can I make this recipe vegetarian?
Sure thing! Simply omit the shrimp and add extra veggies like mushrooms, zucchini, or chickpeas for protein and heartiness.
How spicy is this casserole?
The chili powder adds warmth without heat—if you prefer more spice, feel free to increase it or add a pinch of cayenne pepper.
Final Thoughts
I hope you’re as excited as I am to get into the kitchen and try this Healthy Shrimp Rice Casserole With Veggies Recipe. It’s one of those dishes that feels like a warm hug on a plate—nourishing, colorful, and full of flavors that make every bite a delight. Whether you’re cooking for your family, friends, or just treating yourself, this casserole brings comfort and nutrition together in the best way. Dive in and enjoy every mouthwatering moment!
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: Mediterranean
- Diet: Low Fat
Description
This Healthy Shrimp Rice Casserole with Veggies is a delicious and nutritious one-dish meal combining tender shrimp, sautéed vegetables, and fluffy white rice baked together with tomato sauce and crumbled feta cheese. Perfect for a wholesome weeknight dinner, this casserole offers vibrant flavors from garlic, bell peppers, and fresh spinach, finished with a fresh basil garnish for a delightful Mediterranean-inspired dish.
Ingredients
Rice
- 1 cup long grain white rice, dry (such as basmati)
Shrimp
- 1 pound shrimp, thawed, tails and shells removed (pre-cooked shrimp can be used)
Vegetables & Spices
- 2 Tbsp olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored and chopped
- 1 tsp dried oregano
- 1 tsp chili powder
- 1/2 tsp ground cumin
- Salt and pepper, to taste
- 3 cups baby spinach
Additional Ingredients
- 2 cups tomato sauce (marinara sauce works well)
- 5 ounces feta cheese, crumbled (about 150 grams)
- Fresh basil leaves, for garnish
Instructions
- Cook rice: Rinse the rice under cold water until the water runs clear. Cook the rice according to package instructions, usually about 15-20 minutes, until tender but fluffy. Set aside once cooked.
- Preheat oven: Preheat your oven to 350°F (175°C) to prepare for baking the casserole.
- Cook veggies: Heat the olive oil in a large skillet over medium heat. Add 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 vegetables are softened and fragrant. Stir in the baby spinach and cook until wilted, about 2-3 minutes.
- Cook shrimp: If using raw shrimp, add them to the same skillet with the vegetables and cook until shrimp turn pink and opaque, about 3-4 minutes. If using pre-cooked shrimp, skip this step to avoid overcooking.
- Combine ingredients: In a large casserole dish, mix the cooked rice, sautéed vegetables with shrimp, and tomato sauce. Stir to evenly combine all ingredients. Season with additional salt and pepper to taste if needed.
- Add cheese and bake: Sprinkle the crumbled feta cheese evenly over the top of the casserole. Place the dish in the preheated oven and bake for about 20 minutes until the cheese is melted and the casserole is heated through.
- Serve: Remove from oven and garnish with fresh basil leaves and freshly ground black pepper. Serve hot for a comforting and flavorful meal.
Notes
- This dish can be made with pre-cooked shrimp to save time; just add shrimp when combining ingredients to warm through during baking.
- For a gluten-free version, ensure your tomato sauce is gluten-free.
- Use low-fat feta cheese for a lighter version of the casserole.
- Leftovers can be refrigerated and reheated within 3 days.
- Feel free to substitute baby spinach with kale or swiss chard for different greens.
