Healthy Shrimp Rice Casserole With Veggies Recipe

If you’re searching for a dinner that’s as cozy as it is vibrant, say hello to my Healthy Shrimp Rice Casserole With Veggies! This one-dish wonder blends plump shrimp, fluffy rice, and rainbow-bright veggies in a tomato-rich sauce, then finishes with a bubbly layer of feta. It’s weeknight-friendly, meal-prep perfect, and loaded with happy flavors you’ll want on repeat.

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Ingredients You’ll Need

Let’s talk about the vibrant, wholesome ingredients that make Healthy Shrimp Rice Casserole With Veggies such a standout! You don’t need anything fancy—each component brings its own magic, whether for flavor, texture, or a pop of nourishing color.

• Long grain white rice (basmati): The neutral base soaks up every bit of flavor and gives the casserole that comforting, tender bite.
• Shrimp (pre-cooked or raw): Plump, juicy, and protein-packed—shrimp add sweet seafood notes and turn this into a true main event.
• Olive oil: For sautéeing veggies to a golden, fragrant finish and keeping everything beautifully moist.
• Garlic & yellow onion: These classics form a savory, aromatic foundation that fills your kitchen with incredible smells.
• Bell peppers: Red, yellow, or green—bell peppers not only brighten the pan but add crunch and gentle sweetness.
• Oregano, chili powder, cumin: These spices give the casserole a warm, Mediterranean-meets-Southwest depth.
• Salt & pepper: Essential for balancing and highlighting all the fresh flavors.
• Baby spinach: Softens quickly and adds beautiful leafy greens, plus a little earthy undertone.
• Tomato sauce (marinara): The saucy glue that ties everything together, bringing a subtle tang and richness.
• Feta cheese: Tangy, creamy, and a smidge salty—the perfect finish atop a hot, baked casserole.
• Fresh basil (to garnish): Brightens everything up at the final moment, adding an herbaceous lift.

Variations

The beauty of Healthy Shrimp Rice Casserole With Veggies is just how flexible it is! Don’t be shy about swapping in your favorites or making it fit your lifestyle—the options below will help you create a version that feels like “your” recipe.

• Switch Up the Protein: Substitute diced cooked chicken, tofu, or even chickpeas for the shrimp to suit different diets or what you have on hand.
• Go Brown or Wild: Try brown rice or wild rice instead of white for more fiber and an earthier flavor.
• Spice Level Up: Add a dash of red pepper flakes or use smoked paprika for a spicier, smokier profile.
• Dairy-Free Wonder: Omit feta or use a plant-based cheese alternative for a dairy-free version that’s still mouthwatering.
• Veggie Drawer Remix: Toss in mushrooms, zucchini, or even peas if you need to use up lingering vegetables.

How to Make Healthy Shrimp Rice Casserole With Veggies

Step 1: Cook the Rice

Start by giving your rice a quick rinse until the water runs mostly clear—this helps the grains stay fluffy, not sticky! Then, cook the rice according to package directions; usually, that’s about 15 to 20 minutes. This is the cozy base that soaks up all the flavor later.

Step 2: Sauté the Veggies & Spices

While the rice is cooking, heat olive oil in a big skillet and toss in your garlic and onions. Once things turn fragrant (in about a minute), add chopped bell peppers and sprinkle in the oregano, chili powder, cumin, and a pinch of salt and pepper. Let everything sizzle together for about 7 minutes. When the peppers have softened, stir in the baby spinach and cook until just wilted—it happens quickly!

Step 3: Cook the Shrimp (if using raw)

If your shrimp are raw, remove the veggies to your casserole dish and, in the same pan, sauté the shrimp for 1–2 minutes per side. Work in batches if you need to—they’re ready once pink and opaque. If you’re using pre-cooked shrimp, you can skip this step entirely (score!).

Step 4: Assemble the Casserole

Add the cooked veggies, shrimp, rice, and tomato sauce into a large casserole dish. Season with a final sprinkle of salt and pepper, then mix thoroughly so every delicious bite is evenly coated. Crumble the feta on top, scattering it evenly across the surface—it will become decadently creamy as it bakes.

Step 5: Bake & Serve

Bake in a preheated 350°F oven for 20 minutes. You’ll know it’s ready when the cheese is melty and a little golden in spots, and the dish is bubbling gently at the edges. Top with fresh basil just before serving for that irresistible, herbal finish. That’s it—dinner is beautiful, healthy, and oh-so-satisfying!

How to Serve Healthy Shrimp Rice Casserole With Veggies

Garnishes

You can never go wrong with a shower of fresh basil to brighten each serving (it’s a little pop of freshness that plays beautifully with the feta and tomato!). A sprinkle of extra black pepper or a squeeze of lemon over the top adds a touch more zing and looks absolutely gorgeous.

Side Dishes

This casserole honestly stands alone, but if you’d like to round out your table, try a crisp green salad with tangy vinaigrette or roasted broccoli on the side. Some warm, crusty bread is a lovely touch for mopping up those tomatoey juices.

Creative Ways to Present

For casual weeknights, scoop it into bowls family-style. If you’re hosting, spoon the Healthy Shrimp Rice Casserole With Veggies into individual ramekins and top with an extra basil leaf or a swirl of olive oil. Leftover casserole also makes a delicious wrap filling—just roll it into warm tortillas for a Mediterranean-inspired lunch!

Make Ahead and Storage

Storing Leftovers

Store any remaining Healthy Shrimp Rice Casserole With Veggies in an airtight container in the refrigerator for up to 3 days. The flavors only get better and the texture stays deliciously tender, making leftovers a true treat.

Freezing

If you want to freeze, let the casserole cool completely first. Then portion it into freezer-safe containers and freeze for up to 2 months. For best results, thaw overnight in the fridge before reheating.

Reheating

To reheat, simply microwave a serving for 1–2 minutes, or pop the casserole dish (covered) into a 350°F oven until warmed through. The feta stays creamy and the shrimp remain juicy—no sogginess here!

FAQs

Final Thoughts

I hope you give this Healthy Shrimp Rice Casserole With Veggies a special spot on your table soon. It’s comfort food that feels light and fresh, bringing together the best of simple cooking—all in one glorious dish. Enjoy every colorful, flavor-packed bite!

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