Brown Rice Casserole
Savor the wholesome goodness of this Brown Rice Casserole, a perfect weeknight dinner that's as nourishing as it is delicious. This hearty casserole is packed with nutrient-dense ingredients like whole-grain brown rice, vibrant sautéed vegetables—including bell peppers, zucchini, and broccoli—and your choice of tender cooked chicken or protein-rich tofu. A rich and creamy sauce made from Greek yogurt, shredded cheddar cheese, and a touch of milk ties everything together, while a crispy, bubbly layer of Parmesan and cheddar on top adds irresistible flavor. It's a one-dish comfort meal that's easy to make, with just 20 minutes of prep time and a hands-off bake in the oven. Perfect for meal prep, family dinners, or potlucks, this brown rice casserole offers a satisfying balance of textures, colors, and nutrients that will have everyone coming back for seconds!
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Recipe Information
Ingredients
- 1.5 cups brown rice
- 3 cups water or vegetable broth
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 large bell pepper, diced
- 1 medium zucchini, diced
- 2 cups broccoli florets
- 2 cups cooked chicken or tofu, diced
- 1.5 cups shredded cheddar cheese
- 0.5 cup plain Greek yogurt or sour cream
- 0.5 cup milk
- 1 teaspoon dried Italian seasoning
- 0.75 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup grated Parmesan cheese
Instructions
Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with a light coating of olive oil or nonstick spray.
In a medium saucepan, cook the brown rice with the water or vegetable broth according to the package instructions. Once cooked, fluff with a fork and set aside.
While the rice cooks, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the diced onion and minced garlic. Sauté for 2-3 minutes until fragrant and translucent.
Add the diced bell pepper, zucchini, and broccoli florets to the skillet. Sauté for another 5-7 minutes until the vegetables are tender but still slightly crisp.
In a large mixing bowl, combine the cooked brown rice, sautéed vegetables, and cooked chicken or tofu. Stir until evenly mixed.
In a separate small bowl, mix together the shredded cheddar cheese (reserve ½ cup for topping), Greek yogurt or sour cream, milk, Italian seasoning, salt, and black pepper. Stir until smooth.
Pour the cheese mixture over the rice and vegetable mixture. Stir well to combine.
Transfer the mixture to the prepared baking dish. Spread it out into an even layer. Sprinkle the reserved shredded cheddar cheese and grated Parmesan cheese on top.
Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the cheese is golden and bubbly.
Remove the casserole from the oven and let it cool for 5 minutes before serving. Enjoy!
Nutrition Facts
Calories |
417 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.8 g | 25% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 110 mg | 37% | |
| Sodium | 620 mg | 27% | |
| Total Carbohydrate | 20.7 g | 8% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 4.8 g | ||
| Protein | 40.0 g | 80% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 369 mg | 28% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 389 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
