If you’re looking for a delicious meal that is both nourishing and bursting with flavor, this Healthy Shrimp Rice Casserole With Veggies Recipe is an absolute winner. It combines tender shrimp, vibrant vegetables, and fluffy rice, all baked together with savory spices and topped with creamy feta cheese. This casserole is not only satisfying but also packed with nutritious ingredients that keep things light yet comforting. Perfect for weeknight dinners or when you want to impress family and friends with something wholesome and flavorful.
Ingredients You’ll Need
Gathering simple, fresh ingredients is the key to making this recipe come to life. Each ingredient plays a special role, whether providing texture, color, or that irresistible blend of aromas that’ll have your kitchen smelling amazing.
- 1 cup long grain white rice: For that perfect fluffy base, basmati works beautifully.
- 1 pound shrimp: Peeled and deveined, shrimp add protein and a sweet seafood flavor that pairs wonderfully with veggies.
- 2 Tbsp olive oil: A healthy fat that helps sauté the veggies and meld the flavors together.
- 4 large cloves garlic, minced: Garlic brings warmth and depth to the dish.
- 1 small yellow onion, diced: Adds a subtle sweetness and texture to the mix.
- 2 medium bell peppers, cored and chopped: For a pop of color and a fresh crunch.
- 1 tsp oregano: A fragrant herb that complements the tomato sauce and spices beautifully.
- 1 tsp chili powder: Brings a cozy hint of smoky heat without overpowering.
- 1/2 tsp cumin: Adds that earthy, nutty undertone that ties all flavors together.
- Salt and pepper, to taste: Essential for enhancing every component.
- 3 cups baby spinach: Full of nutrients and freshness that wilt down perfectly in the pan.
- 2 cups tomato sauce: Marinara works best for a rich, tangy base.
- 5 ounces feta cheese, crumbled: This salty, creamy finish makes the casserole irresistible.
- Fresh basil, to garnish: Adds a lovely herbal brightness just before serving.
How to Make Healthy Shrimp Rice Casserole With Veggies Recipe
Step 1: Cook the Rice
Start by rinsing your rice under cold water until it runs clear—this removes excess starch and prevents stickiness. Cook it according to the package directions, which usually takes about 15 to 20 minutes. Fluffy, perfectly cooked rice is the foundation of this casserole, so take your time here.
Step 2: Preheat Your Oven
While the rice is cooking, preheat your oven to 350 degrees Fahrenheit. This ensures your casserole will bake evenly once all the components are combined.
Step 3: Sauté the Veggies
Heat the olive oil in a large pan over medium heat. Add the minced garlic, diced onion, and chopped bell peppers, stirring frequently. Let these cook for about 7 minutes until they’re tender and fragrant. Sprinkle in the oregano, chili powder, cumin, salt, and pepper to give your vegetables a robust flavor base. Then, toss in the baby spinach and cook just until it wilts — this keeps the greens vibrant and packed with nutrients.
Step 4: Cook the Shrimp
If you’re using raw shrimp, add them directly to the pan with the veggies and cook until they turn pink and opaque, which usually takes 2-3 minutes per side. If you have pre-cooked shrimp on hand, you can skip this step and simply warm them later.
Step 5: Combine Everything in a Casserole Dish
In a large casserole dish, mix together your cooked rice, sautéed veggies, shrimp, and the tomato sauce. Stir everything until evenly combined, then sprinkle the crumbled feta cheese on top for that tangy, creamy finish.
Step 6: Bake the Casserole
Place the casserole dish in your preheated oven and bake for about 20 minutes. You’ll want the cheese to melt beautifully and the entire dish heated through. The aroma that fills your kitchen at this point is simply irresistible!
Step 7: Garnish and Serve
Once out of the oven, sprinkle fresh basil leaves over the top for a burst of herbal freshness. Serve it hot, and prepare to enjoy every single bite of your Healthy Shrimp Rice Casserole With Veggies Recipe!
How to Serve Healthy Shrimp Rice Casserole With Veggies Recipe
Garnishes
A simple garnish of fresh basil leaves adds bright color and an extra layer of flavor that elevates the whole casserole. You can also add a light drizzle of olive oil or a squeeze of fresh lemon juice to brighten the dish just before serving.
Side Dishes
This casserole pairs beautifully with crisp green salads or a side of roasted vegetables to keep the meal light and balanced. A warm crusty bread is another fantastic option to soak up the savory tomato sauce in the casserole.
Creative Ways to Present
For a special occasion, try serving this casserole in individual ramekins for a personalized touch. You can also top each portion with extra feta or a sprinkle of toasted pine nuts for added texture and indulgence.
Make Ahead and Storage
Storing Leftovers
Place any leftover casserole in an airtight container and refrigerate. It will stay delicious for up to 3 days, making it a perfect ready-made lunch or dinner option during your busy week.
Freezing
If you want to save it even longer, this Healthy Shrimp Rice Casserole With Veggies Recipe freezes well. Wrap it tightly in freezer-safe containers or foil, and it will keep for up to 2 months. Just be sure to thaw it overnight in the fridge before reheating.
Reheating
To reheat, simply warm your casserole in the oven at 350 degrees Fahrenheit until heated through, around 15 to 20 minutes. You can also heat individual portions in the microwave for a quick meal, though baking helps keep the texture intact.
FAQs
Can I use frozen shrimp for this casserole?
Absolutely! Just make sure to thaw the shrimp completely and pat them dry before cooking. This prevents excess moisture and ensures perfectly cooked shrimp in your casserole.
Is it possible to make this dish gluten-free?
Yes, this casserole is naturally gluten-free as long as you use gluten-free tomato sauce and make sure your spices don’t contain any hidden gluten. It’s a great option for those with dietary restrictions.
Can I substitute quinoa or brown rice for the white rice?
Definitely! Quinoa or brown rice are nutritious swaps that add extra fiber and a nutty flavor. Keep in mind they may need slightly different cooking times before assembling the casserole.
What can I add to make this dish spicier?
If you like heat, you can increase the chili powder or add a pinch of cayenne pepper. Fresh chopped jalapeños or a splash of hot sauce on top just before serving will also kick up the spice.
How do I know when the shrimp is fully cooked?
Shrimp cook quickly—usually turning from translucent gray to pink and opaque signals they are perfectly cooked. Be careful not to overcook them or they’ll become rubbery.
Final Thoughts
This Healthy Shrimp Rice Casserole With Veggies Recipe has become a treasured staple in my kitchen thanks to its comforting flavors and nourishing qualities. It’s the kind of dish that warms you up from the inside and leaves you feeling great about what you’ve eaten. I encourage you to give it a try and enjoy the wonderful balance of taste, texture, and wholesome ingredients it brings to your table. Happy cooking!
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Healthy Shrimp Rice Casserole With Veggies Recipe
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
This Healthy Shrimp Rice Casserole with Veggies is a flavorful and nutritious one-dish meal combining tender shrimp, vibrant bell peppers, spinach, and tangy feta cheese baked over perfectly cooked long grain rice. Ready in under an hour, it’s an easy, wholesome dinner option bursting with Mediterranean-inspired flavors.
Ingredients
Shrimp & Rice
- 1 cup long grain white rice, dry (such as basmati)
- 1 pound shrimp, thawed, tails and shells removed (pre-cooked works well)
Vegetables & Seasoning
- 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
Other Ingredients
- 2 cups tomato sauce (marinara works well)
- 5 ounces feta cheese, crumbled (about 150 grams)
- Fresh basil, for garnish
Instructions
- Cook rice: Rinse the rice thoroughly and cook it according to package instructions, which typically takes about 15-20 minutes, until tender and fluffy.
- Preheat oven: Set your oven to 350°F (175°C) to prepare for baking the casserole later.
- Cook veggies: In a large pan, heat the olive oil over medium heat. Add minced garlic, diced onion, and chopped bell peppers along with oregano, chili powder, cumin, salt, and pepper. Sauté for approximately 7 minutes until the vegetables soften. Then add the baby spinach and cook until wilted.
- Cook shrimp: If you are using raw shrimp, add them to the pan with the veggies and cook until the shrimp turn pink and opaque, about 3-4 minutes. If pre-cooked shrimp are used, you can skip this step.
- Combine ingredients: In a casserole dish, combine the cooked rice, sautéed vegetables, shrimp, and tomato sauce. Mix well to evenly distribute all ingredients. Season with additional salt and pepper if needed. Top the mixture evenly with crumbled feta cheese.
- Bake casserole: Place the casserole dish in the preheated oven and bake for 20 minutes until the feta cheese is melted, slightly golden, and the dish is heated through.
- Serve: Remove from the oven and garnish with fresh basil leaves and a sprinkle of black pepper. Serve hot and enjoy your healthy shrimp rice casserole.
Notes
- Using pre-cooked shrimp reduces total cook time since the shrimp don’t need to be cooked again in the pan.
- You can substitute baby spinach with kale or Swiss chard if preferred.
- For a lower sodium option, choose a low-sodium tomato sauce and reduce added salt.
- If you like extra heat, add a pinch of red pepper flakes during the vegetable sauté.
- Leftovers keep well in an airtight container refrigerated up to 3 days and reheat well in the oven or microwave.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
