If you are looking for a delicious dish that brings together wholesome ingredients and vibrant flavors, this Healthy Shrimp Rice Casserole With Veggies Recipe is your new best friend in the kitchen. It’s a colorful celebration of tender shrimp, hearty rice, and fresh vegetables, all melded beautifully with herbs and a hint of spice. What makes it truly special is how effortlessly it balances health and comfort without compromising on taste or satisfaction. Perfect for a nourishing weeknight dinner or a crowd-pleasing meal, this casserole delivers in every bite with a wonderful mix of textures and bright, fresh flavors.

Ingredients You’ll Need
Simple, fresh ingredients are at the heart of this recipe, each adding a vital note to the symphony of taste, texture, and color in the dish. You don’t need anything complicated—just a handful of pantry staples and fresh veggies to create a fulfilling and wholesome meal.
- 1 cup long grain white rice (I used basmati): Provides the perfect fluffy base with a slightly nutty aroma that complements the seafood.
- 1 pound shrimp, thawed and shells removed (pre-cooked is fine): Adds tender protein with a delicate sweetness that pairs beautifully with the spices.
- 2 Tbsp olive oil: Essential for sautéing, it brings a smooth richness to the vegetables without overpowering them.
- 4 large cloves garlic, minced: Offers a wonderful pungency and depth to the flavor profile.
- 1 small yellow onion, diced: Gives a subtle sweetness and aromatic base to the sautéed veggies.
- 2 medium bell peppers, cored and chopped: Introduces vibrant color and a crisp, fresh bite.
- 1 tsp oregano: Adds a warm, earthy layer of herbaceousness.
- 1 tsp chili powder: Brings in a gentle heat that perfectly lifts the overall dish.
- 1/2 tsp cumin: Offers a smoky, nutty undertone that balances the spices well.
- Salt and pepper, to taste: The simple seasoning that enhances every flavor.
- 3 cups baby spinach: Packs in nutrition and a lovely leafy tender green touch when wilted.
- 2 cups tomato sauce (I used marinara): Binds everything together with rich acidity and a touch of sweetness.
- 5 ounces feta cheese (150 grams): Adds a creamy, salty contrast that melts slightly and amplifies the flavors.
- Fresh basil, to garnish: Brings a fresh herbaceous aroma and a final pop of green that brightens each serving.
How to Make Healthy Shrimp Rice Casserole With Veggies Recipe
Step 1: Cook the Rice
Start by rinsing your rice to remove excess starch and cook it according to the package directions—usually about 15 to 20 minutes. Using basmati rice adds a wonderful lightness and subtle fragrance that complements the dish beautifully. This fluffy bed of rice will hold everything together perfectly.
Step 2: Preheat the Oven
Set your oven to 350 degrees Fahrenheit to get it ready for baking your casserole. Starting the oven early ensures your dish bakes evenly and the feta gets that perfect slight golden melt.
Step 3: Sauté the Veggies and Spices
Heat olive oil over medium-high heat in a large skillet. Toss in the minced garlic, diced onion, and chopped bell peppers along with oregano, chili powder, and cumin. Sauté for about 7 minutes until the vegetables soften and the spices become aromatic, then stir in the baby spinach. Cook just until wilted—about 2 minutes—to keep it tender and vibrant.
Step 4: Cook the Shrimp (If Not Pre-Cooked)
If your shrimp is raw, use the same pan to cook it after removing the veggies. Cook the shrimp for 1 to 2 minutes per side until they turn pink and opaque. This quick step makes sure your shrimp is perfectly tender and full of flavor. If you have pre-cooked shrimp, feel free to skip this step and save some time.
Step 5: Combine Everything in a Casserole Dish
Transfer the sautéed veggies, cooked rice, shrimp, and tomato sauce into a large casserole dish. Season generously with salt and pepper, then toss everything together so each bite is packed with flavor. Crumble the feta cheese over the top for a creamy, tangy finish that complements the zesty tomato sauce.
Step 6: Bake the Casserole
Place the casserole dish in your preheated oven and bake for 20 minutes. This allows the flavors to meld beautifully and the feta cheese to soften and get slightly browned on top, creating a deliciously inviting crust.
Step 7: Serve Your Healthy Shrimp Rice Casserole With Veggies Recipe
Once baked, garnish your casserole with freshly chopped basil and a sprinkle of extra pepper if you like a little more kick. Serve piping hot and enjoy the wonderful mix of textures and vibrant, vibrant flavors in every spoonful.
How to Serve Healthy Shrimp Rice Casserole With Veggies Recipe
Garnishes
Fresh basil is an absolute must for this casserole—it adds a refreshing herbal punch that elevates each bite. A little more crumbled feta or a drizzle of olive oil right before serving can also add richness and brightness.
Side Dishes
Pairing this casserole with a crisp green salad or some roasted asparagus adds fresh crunch and complements the heartiness of the shrimp and rice. Steamed green beans or a lemony arugula salad work beautifully as well.
Creative Ways to Present
For a fun twist, serve the casserole in individual ramekins for elegant personal portions. You can also sprinkle toasted pine nuts or chopped fresh parsley on top for added texture and color. A wedge of lemon on the side invites diners to squeeze a little brightness over the dish.
Make Ahead and Storage
Storing Leftovers
After your meal, let the casserole cool completely before covering tightly with plastic wrap or transferring to airtight containers. Leftovers will keep well in the refrigerator for up to 3 days and make for quick, satisfying lunches or dinners.
Freezing
You can freeze this casserole if you want to enjoy it later. Portion it into freezer-safe containers and freeze for up to 2 months. Make sure it is fully cooled before freezing to maintain the best texture and flavor upon reheating.
Reheating
To reheat, microwave individual portions until warmed through or bake the whole casserole covered with foil at 350 degrees Fahrenheit for about 20 minutes, until hot. Adding a sprinkle of fresh basil after reheating brings back some vibrant freshness.
FAQs
Can I use frozen shrimp for this recipe?
Absolutely! Just make sure to thaw the shrimp completely and pat them dry before cooking or adding them to the casserole to avoid extra moisture.
Is it possible to make this casserole gluten-free?
Yes, this Healthy Shrimp Rice Casserole With Veggies Recipe is naturally gluten-free since it uses rice instead of wheat-based ingredients. Just be sure your tomato sauce and spices don’t contain hidden gluten.
Can I substitute the shrimp with another protein?
For sure! Chicken, scallops, or even firm tofu work well in this dish and will soak up the flavors just as beautifully.
What kind of rice works best in this casserole?
Long grain white rice like basmati is ideal because it cooks fluffy and separate. However, you can use jasmine or even brown rice if you prefer a nuttier texture and additional fiber—just adjust the cooking time accordingly.
How spicy is this recipe?
The chili powder adds a gentle warmth without overwhelming the dish, but you can easily adjust the amount to suit your taste or swap for a milder paprika if you want to keep it very mild.
Final Thoughts
This Healthy Shrimp Rice Casserole With Veggies Recipe is such a joy to make and even more delightful to share. It’s wholesome, colorful, and packed with flavor in every mouthful—a perfect balance of comfort and nutrition that will keep you coming back for seconds. Give it a try soon; I promise it will become one of your beloved go-to meals!
Print
Healthy Shrimp Rice Casserole With Veggies Recipe
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4 servings
- Category: Casserole
- Method: Baking
- Cuisine: Mediterranean
Description
This Healthy Shrimp Rice Casserole with Veggies is a flavorful and nutritious dish combining tender shrimp, vibrant vegetables, and fluffy basmati rice, all baked together with tangy tomato sauce and topped with creamy feta cheese. Perfect for an easy weeknight dinner, it balances protein, veggies, and wholesome carbs in a delightful one-dish meal.
Ingredients
Rice
- 1 cup long grain white rice, dry (basmati recommended)
Shrimp
- 1 pound shrimp, thawed, tails and shells removed (pre-cooked preferred for convenience)
Vegetables & Aromatics
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored and chopped
- 3 cups baby spinach
Spices & Seasonings
- 1 tsp oregano
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt and pepper, to taste
Other Ingredients
- 2 Tbsp olive oil
- 2 cups tomato sauce (marinara preferred)
- 5 ounces feta cheese (about 150 grams)
- Fresh basil, for garnish
Instructions
- Cook rice: Rinse the basmati rice under cold water until the water runs clear to remove excess starch. Cook the rice according to package directions, typically about 15 to 20 minutes, until fluffy and tender.
- Preheat oven: Set your oven to 350°F (175°C) to prepare for baking the casserole.
- Cook veggies: While the rice cooks, heat the olive oil in a large skillet or pan over medium-high heat. Once the oil is hot, add the minced garlic, diced onion, chopped bell peppers, oregano, chili powder, and cumin. Sauté for about 7 minutes until the vegetables soften. Add the baby spinach and cook for another 2 minutes until wilted.
- Cook shrimp (if using raw): If using raw shrimp, transfer the cooked vegetables to a large casserole dish. In the same skillet, cook the shrimp over medium-high heat for 1 to 2 minutes per side, until pink and opaque. Work in batches if necessary. Skip this step if using pre-cooked shrimp.
- Combine ingredients: In a large casserole dish, combine the cooked vegetables, cooked rice, shrimp, and tomato sauce. Season with salt and pepper to taste. Toss everything together gently to mix evenly. Crumble the feta cheese over the top of the mixture.
- Bake the casserole: Place the casserole dish in the preheated oven and bake for 20 minutes. The feta cheese should melt slightly and begin to brown, and the entire dish will be heated through.
- Serve: Remove the casserole from the oven and garnish with fresh chopped basil. Add extra pepper if desired and serve hot for a comforting, wholesome meal.
Notes
- If using pre-cooked shrimp, skip the shrimp cooking step to avoid overcooking.
- Basmati rice is recommended for its fluffy texture; adjust cooking time if using a different rice variety.
- Feel free to swap bell peppers for other vegetables such as zucchini or mushrooms based on preference.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.
- To make it spicier, add a pinch of cayenne pepper or red pepper flakes during vegetable sauté.

