There is nothing quite as satisfying as a hearty dish that fills you up without leaving you feeling weighed down, and that’s exactly what this Healthy Shrimp Rice Casserole With Veggies Recipe delivers. Bursting with vibrant colors from crisp bell peppers and fresh spinach, infused with fragrant garlic and spices, and crowned with salty, creamy feta, this casserole is a weeknight winner that brings cozy comfort to your table while keeping things nutritious and light. Whether you’re after a family-friendly meal or a dish to impress guests, this recipe has the perfect balance of flavors and textures that will quickly become a favorite in your rotation.
Ingredients You’ll Need
Gathering fresh, simple ingredients is the key to making this dish shine. Each element brings its own personality—you’ll love how the shrimp lends a succulent bite, while the veggies add freshness and crunch, and the feta cheese introduces a delightful tangy creaminess.
- 1 cup long grain white rice, dry (such as basmati): Provides a fluffy and fragrant base that absorbs all the delicious flavors.
- 1 pound shrimp, thawed + tails/shells removed: The star protein that cooks quickly and adds a tender, juicy texture.
- 2 Tbsp olive oil: Used for sautéing, it adds a smooth richness and helps meld the spices.
- 4 large cloves garlic, minced: Brings a bold, aromatic punch that wakes up the whole dish.
- 1 small yellow onion, diced: Adds slight sweetness and a savory foundation.
- 2 medium bell peppers, cored + chopped: Offers vibrant color and crisp, fresh flavor.
- 1 tsp oregano: Infuses a subtle earthiness and ties the spices together.
- 1 tsp chili powder: Gives a gentle warmth without overpowering the other flavors.
- 1/2 tsp cumin: Brings smoky depth, enhancing the shrimp and veggies.
- Salt + pepper, to taste: Essential seasonings that highlight every ingredient.
- 3 cups baby spinach: Adds lush greenery and nutrients, wilting into the mix.
- 2 cups tomato sauce (marinara works well): Creates a rich, tangy base that ties the casserole together.
- 5 ounces feta cheese, crumbled (about 150 grams): Adds a creamy, salty finish that melts beautifully on top.
- Fresh basil, to garnish: A fragrant herb that freshens each bite and makes the dish visually stunning.
How to Make Healthy Shrimp Rice Casserole With Veggies Recipe
Step 1: Cook the Rice
Start by rinsing the rice under cold water to remove excess starch, then cook it according to the package directions—usually about 15 to 20 minutes. This foundation is essential because perfectly cooked rice will soak up the tomato sauce and marry all the flavors in the casserole.
Step 2: Preheat Your Oven
Preheat your oven to 350 degrees Fahrenheit. This ensures that once your casserole is assembled, it will bake evenly and the feta on top will melt into a luscious, bubbly finish.
Step 3: Sauté Aromatics and Veggies
In a large pan, heat the olive oil over medium heat. Toss in the minced garlic, diced onion, and chopped bell peppers along with the oregano, chili powder, and cumin. Sauté this vibrant mixture for about seven minutes until the veggies soften and the spices become fragrant. Then add the baby spinach and cook it down until it wilts, creating a beautiful medley of textures and flavors.
Step 4: Cook the Shrimp
If you are using raw shrimp, add them to the pan and cook until they turn pink and opaque—this usually takes just a few minutes. If your shrimp is already cooked, you can skip this step and add it later to keep it tender and juicy.
Step 5: Assemble the Casserole
In a large casserole dish, combine the sautéed veggies, cooked rice, shrimp, and tomato sauce. Stir everything gently to ensure the flavors are well blended. Season with salt and pepper to taste, then evenly sprinkle the crumbled feta cheese on top. This layering balances creamy tang and melt-in-your-mouth richness.
Step 6: Bake to Perfection
Pop the casserole into your preheated oven and bake for about 20 minutes. This allows the feta to melt nicely over the bubbling tomato sauce and lets the dish heat through fully for that perfect cozy bite.
Step 7: Garnish and Enjoy
Once out of the oven, finish the dish with freshly cracked black pepper and scatter torn fresh basil leaves on top. This final herbaceous touch not only looks stunning but also adds a palette-cleansing freshness that elevates the entire casserole experience.
How to Serve Healthy Shrimp Rice Casserole With Veggies Recipe
Garnishes
Adding fresh basil as a garnish brings a bright herbal note that contrasts beautifully with the creamy feta and savory shrimp. A drizzle of extra virgin olive oil or a squeeze of fresh lemon juice can also brighten up each serving and add a little extra zing.
Side Dishes
This casserole is a complete meal on its own, but if you want to round it out, light sides like a crisp green salad or roasted asparagus work wonderfully. These add a fresh crunch and make the whole meal feel even more vibrant and balanced.
Creative Ways to Present
For a touch of elegance, serve the casserole in individual ramekins or small cast iron skillets right out of the oven. Not only does this look charming, but it allows each person to enjoy the bubbly cheese topping hot and fresh. You can also sprinkle some toasted pine nuts or chili flakes on top for added texture and a little kick.
Make Ahead and Storage
Storing Leftovers
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. The flavors actually meld and deepen after a day, making it a delicious option for next-day lunches or dinners.
Freezing
If you want to save some for a later date, this shrimp rice casserole freezes well. Portion it out before baking and store in freezer-safe containers for up to 2 months. Just be sure to thaw it in the fridge overnight before reheating.
Reheating
To reheat, warm the casserole in the oven at 350 degrees Fahrenheit until heated through and the cheese softens again—about 15 to 20 minutes. If time is tight, reheating in the microwave works fine, but the oven method keeps the texture intact beautifully.
FAQs
Can I use brown rice instead of white rice?
Absolutely! Brown rice adds more fiber and a nuttier flavor. Just remember it takes longer to cook, so adjust your prep time accordingly.
Is it possible to make this dish vegetarian?
Yes! Simply omit the shrimp and add extra veggies like mushrooms or zucchini. You could also include chickpeas for protein to keep the dish hearty.
Can I make this casserole spicier?
For sure! Increase the chili powder or add some red pepper flakes when sautéing the veggies. A diced jalapeño added with the bell peppers also adds great heat.
What type of shrimp is best?
Either raw or pre-cooked shrimp works well, but raw shrimp cooked fresh in the pan tends to have the best flavor and texture when baked in the casserole.
Can I prepare this recipe ahead of time for a party?
Yes! You can assemble it completely, cover it, and refrigerate before baking. Just add an extra 5 minutes to the baking time if baking cold from the fridge.
Final Thoughts
This Healthy Shrimp Rice Casserole With Veggies Recipe is one of those dishes that feels like a warm hug after a long day. It’s bright and fresh yet comforting enough to satisfy hearty appetites, and because it’s packed with wholesome ingredients, you can feel great about every bite. Give this recipe a try soon—you might just find it becomes your new go-to meal when you want flavorful, nutritious, and easy-to-make food that everyone loves.
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Healthy Shrimp Rice Casserole With Veggies Recipe
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4 to 6 servings
- Category: Casserole
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Fat
Description
This Healthy Shrimp Rice Casserole with Veggies is a flavorful and nutritious one-dish meal combining tender shrimp, sautéed vegetables, and fluffy rice baked together with tomato sauce and topped with creamy feta cheese. Perfect for a wholesome family dinner, it offers a balanced blend of protein, vegetables, and grains with vibrant Mediterranean-inspired flavors.
Ingredients
Main Ingredients
- 1 cup long grain white rice, dry (such as basmati)
- 1 pound shrimp, thawed, tails and shells removed (pre-cooked shrimp works well)
- 2 tablespoons olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored and chopped
- 1 teaspoon oregano
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- Salt and pepper, to taste
- 3 cups baby spinach
- 2 cups tomato sauce (marinara works well)
- 5 ounces feta cheese, crumbled (about 150 grams)
- Fresh basil, for garnish
Instructions
- Cook the Rice: Rinse the rice thoroughly under cold water to remove excess starch. Cook the rice according to the package directions, typically boiling for about 15-20 minutes until tender. Set aside once cooked.
- Preheat Oven: Preheat your oven to 350°F (177°C) to prepare for baking the casserole later.
- Sauté Vegetables and Spices: Heat olive oil in a large pan over medium heat. Add minced garlic, diced onion, chopped bell peppers, oregano, chili powder, cumin, salt, and pepper. Sauté the mixture for about 7 minutes until the vegetables are softened and aromatic. Then add the baby spinach and cook until wilted, stirring frequently.
- Cook Shrimp (if raw): If using raw shrimp, add them to the same pan and cook until they turn pink and opaque, about 3-4 minutes. If using pre-cooked shrimp, skip this step to avoid overcooking.
- Assemble the Casserole: In a casserole dish, combine the cooked rice, sautéed vegetables with spinach, cooked shrimp, and tomato sauce. Stir well to mix all ingredients evenly. Season with additional salt and pepper as needed. Sprinkle the crumbled feta cheese evenly over the top.
- Bake the Casserole: Place the casserole dish in the preheated oven and bake for about 20 minutes, or until the cheese is melted and the dish is heated through.
- Garnish and Serve: Remove from the oven, garnish with fresh basil leaves and a pinch of black pepper. Serve hot and enjoy this healthy and satisfying shrimp rice casserole.
Notes
- Pre-cooked shrimp can be used for convenience but add only at assembly to avoid overcooking.
- Basmati rice is recommended for fluffiness, but you can substitute with long grain rice or jasmine rice.
- Use fresh or frozen shrimp, just adjust cooking times accordingly.
- For extra flavor, add a squeeze of fresh lemon juice before serving.
- Leftovers can be stored covered in the refrigerator for up to 3 days and reheated in the oven or microwave.
- For a dairy-free version, omit the feta or substitute with a vegan cheese alternative.
