If you’re looking to brighten up your weeknight dinners with something vibrant, flavorful, and nourishing, this Healthy Shrimp Rice Casserole With Veggies Recipe is an absolute must-try. Imagine tender shrimp mingling perfectly with fluffy, fragrant rice and a colorful mix of sautéed veggies all baked together under a blanket of tangy feta cheese. It’s a dish that’s as wholesome as it is satisfying, loaded with fresh ingredients that balance indulgence and nutrition beautifully. This casserole will quickly become one of your favorite easy-to-make meals, delivering comfort and health in every delicious bite.
Ingredients You’ll Need
This recipe calls for a handful of simple yet essential ingredients that bring together the perfect harmony of flavors, textures, and colors. Each one plays a crucial role, whether it’s the delicate shrimp, the earthy spices, or the fresh veggies that add crunch and brightness.
- 1 cup long grain white rice, dry: I prefer basmati for its aroma and fluffy texture, perfect for soaking up the flavors.
- 1 pound shrimp, thawed and tails/shells removed: Pre-cooked shrimp works great for convenience, but fresh is fantastic if you have time.
- 2 Tbsp olive oil: Adds richness and helps to perfectly sauté the garlic and veggies.
- 4 large cloves garlic, minced: The aromatic base that makes everything pop with flavor.
- 1 small yellow onion, diced: Adds subtle sweetness and depth.
- 2 medium bell peppers, cored and chopped: Bring a touch of sweetness and vibrant color.
- 1 tsp oregano: This herb gives an earthy and warm undertone to the dish.
- 1 tsp chili powder: Just the right amount of mild heat that spices up without overpowering.
- 1/2 tsp cumin: Adds a hint of smokiness that pairs beautifully with shrimp.
- Salt and pepper, to taste: Essential seasonings to enhance all the other ingredients.
- 3 cups baby spinach: Wilts into the mix adding color, nutrients, and a fresh contrast.
- 2 cups tomato sauce: Marinara or any good quality tomato sauce works to bind and enrich the casserole.
- 5 ounces feta cheese (about 150 grams): Crumbled on top for a salty, creamy finish that melts beautifully.
- Fresh basil, to garnish: Adds a bright, herbal freshness when serving.
How to Make Healthy Shrimp Rice Casserole With Veggies Recipe
Step 1: Cook the Rice
Start by rinsing your rice under cold water to remove any excess starch, then cook it according to the package instructions. Whether you’re using basmati or another variety, aim for fluffy, separate grains since they’ll soak up the sauce without turning mushy. This usually takes about 15 to 20 minutes, giving you a perfect base for your casserole.
Step 2: Preheat the Oven
While the rice is cooking, get your oven preheating to 350 degrees Fahrenheit. This temperature is just right to meld all the flavors in the casserole without drying anything out, setting you up for a perfectly baked finish.
Step 3: Sauté the Veggies and Spices
Heat your olive oil in a large pan over medium-high heat. Once shimmering, toss in the minced garlic, diced onion, and chopped bell peppers along with your oregano, chili powder, and cumin. Sauté for about seven minutes until the onions soften and the peppers start to tenderize. Then, add the baby spinach and cook until just wilted, about two minutes—this layering of flavors really makes the veggies sing in the final dish.
Step 4: Cook the Shrimp (Skip if Pre-Cooked)
If you’re lucky enough to have fresh shrimp, use the same pan and cook them for about one to two minutes per side until they turn pink and opaque. Work in batches to avoid overcrowding the pan. If you went the pre-cooked route, you’re already a step ahead and can move on.
Step 5: Combine Everything in the Casserole Dish
Transfer all the cooked veggies to a large casserole dish. Add your beautifully cooked rice, the shrimp, and pour over the tomato sauce. Season generously with salt and pepper and gently toss everything together so every bite is bursting with flavor. Finally, crumble the feta cheese over the top — it will melt and brown slightly while baking, creating that irresistible golden crust.
Step 6: Bake the Casserole
Pop the dish in the oven for 20 minutes. This step gives the casserole time to meld, allows the cheese to soften, and warms through every element to the perfect temperature. You’ll see the edges bubbling and the feta turning lightly golden when it’s ready.
Step 7: Serve Hot and Garnished
Once out of the oven, sprinkle chopped fresh basil over the top for an herbaceous pop of color and aroma. A little extra crack of black pepper wouldn’t hurt either. Serve hot and watch this Healthy Shrimp Rice Casserole With Veggies Recipe become your new go-to comfort meal.
How to Serve Healthy Shrimp Rice Casserole With Veggies Recipe
Garnishes
Fresh basil is a natural choice here, bringing brightness and freshness that beautifully cuts through the richness of the feta and tomato sauce. You can also toss on a squeeze of lemon or a sprinkle of red pepper flakes if you like a bit of zing or heat to elevate each serving.
Side Dishes
This casserole is pretty much a meal on its own, but if you want to round it out, a crisp green salad or some roasted asparagus would complement it perfectly. The contrast in textures makes the whole meal feel indulgently balanced without overloading.
Creative Ways to Present
For a fun twist, serve individual portions in mini casserole dishes or shallow ramekins. It’s a great way to impress guests at a dinner party or make weeknight family meals feel special. Pair with rustic bread to soak up every last bit of sauce.
Make Ahead and Storage
Storing Leftovers
Leftover casserole can be stored in an airtight container in the refrigerator for up to 3 days. Each time you reheat, the flavors get even better, making it a delicious next-day lunch or dinner.
Freezing
This Healthy Shrimp Rice Casserole With Veggies Recipe freezes wonderfully. Just portion it into freezer-safe containers and keep it for up to 2 months. When you’re ready to enjoy, thaw overnight in the fridge for best texture.
Reheating
Reheat leftovers in the oven at 350 degrees Fahrenheit until warmed through to maintain texture, or zap in the microwave for quicker meals. Adding a splash of water or broth before reheating helps keep the rice moist and fluffy.
FAQs
Can I use brown rice instead of white rice in this casserole?
Absolutely! Brown rice adds a nuttier flavor and extra fiber. Just keep in mind it takes longer to cook, so adjust your prep time accordingly.
Is it possible to make this casserole vegetarian?
Definitely! Swap the shrimp for hearty vegetables like mushrooms or roasted chickpeas to maintain protein and texture while keeping it vegetarian.
What if I don’t have feta cheese? Can I use another cheese?
Feta is ideal for its tang and crumbly texture, but goat cheese or a mild mozzarella would work nicely if you’re out of feta. Just expect a milder flavor.
Can this recipe be made dairy-free?
Yes, just omit the feta or replace it with a dairy-free cheese alternative. The casserole will still be creamy and delicious thanks to the sauce and veggies.
How spicy is this recipe?
The chili powder adds subtle warmth without being overwhelming. If you prefer more heat, add extra chili or even a dash of cayenne pepper to taste.
Final Thoughts
You really can’t go wrong with this Healthy Shrimp Rice Casserole With Veggies Recipe. It’s one of those comforting dishes that feels both indulgent and nourishing, proving that healthy meals can be incredibly satisfying and full of flavor. Give it a try, and I promise it’ll become a beloved staple in your kitchen rotation.
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
A wholesome and flavorful Healthy Shrimp Rice Casserole with a medley of sautéed vegetables, aromatic spices, tender shrimp, and melted feta cheese. This baked dish balances protein, veggies, and grains for a nutritious and satisfying meal that’s perfect for weeknight dinners or meal prep.
Ingredients
Rice
- 1 cup long grain white rice, dry (preferably basmati)
Shrimp and Veggies
- 1 pound shrimp, thawed with tails and shells removed (pre-cooked or raw)
- 2 Tbsp olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored and chopped
- 1 tsp oregano
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt and pepper, to taste
- 3 cups baby spinach
Sauce and Cheese
- 2 cups tomato sauce (marinara recommended)
- 5 ounces feta cheese (about 150 grams)
Garnish
- Fresh basil, chopped, for garnish
Instructions
- Cook rice: Rinse the long grain white rice thoroughly under cold water. Cook according to package instructions, typically about 15-20 minutes, until tender and fluffy. Drain any excess water if needed and set aside.
- Preheat oven: Set your oven to 350°F (175°C) to prepare for baking the casserole later.
- Cook veggies: In a large skillet or pan over medium-high heat, warm 2 tablespoons of olive oil. Add minced garlic, diced onion, and chopped bell peppers along with oregano, chili powder, and cumin. Sauté for about 7 minutes until the vegetables are tender and aromatic. Add the baby spinach last and cook for an additional 2 minutes until the spinach wilts.
- Cook shrimp (if using raw): Transfer the cooked vegetables to a large casserole dish. Using the same pan, cook raw shrimp for 1-2 minutes per side until they turn pink and are opaque throughout. Work in batches if necessary. If using pre-cooked shrimp, skip this step and add shrimp directly in the casserole dish later.
- Combine ingredients: Add the cooked rice, shrimp (cooked or pre-cooked), tomato sauce, and sautéed vegetables into the large casserole dish. Season generously with salt and pepper. Toss or stir well to ensure everything is evenly combined. Break the feta cheese into small pieces and sprinkle over the top of the casserole evenly.
- Bake: Place the casserole dish into the preheated oven and bake for 20 minutes. This allows the flavors to meld, the cheese to melt and slightly brown, and the dish to heat through thoroughly.
- Serve: Remove from the oven and garnish with freshly chopped basil leaves. Optionally, add extra cracked black pepper to taste. Serve hot and enjoy your healthy shrimp rice casserole!
Notes
- You can use pre-cooked shrimp to save time; just add them directly into the casserole dish without additional cooking.
- Using basmati or another fragrant long grain rice adds extra aroma and texture to the dish.
- Adjust the spices to your taste, adding more chili powder for heat if desired.
- For a lower fat option, use less olive oil or substitute with a cooking spray.
- Leftovers store well in the fridge for up to 3 days and can be reheated in the oven or microwave.
