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!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

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

Directions

Step 1

Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with a light coating of olive oil or nonstick spray.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

In a large mixing bowl, combine the cooked brown rice, sautéed vegetables, and cooked chicken or tofu. Stir until evenly mixed.

Step 6

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.

Step 7

Pour the cheese mixture over the rice and vegetable mixture. Stir well to combine.

Step 8

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.

Step 9

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.

Step 10

Remove the casserole from the oven and let it cool for 5 minutes before serving. Enjoy!

Nutrition Facts

Serving size	2707.4 grams (2707.4g)

Amount per serving	% Daily Value*
Calories	2582

Total Fat 120.20g	154%
Saturated Fat 56.00g	280%
Polyunsaturated Fat 2.70g
Cholesterol 662mg	221%
Sodium 6825mg	297%
Total Carbohydrate 137.20g	50%
Dietary Fiber 20.70g	74%
Total Sugars 34.50g
Protein 242.60g	485%

Vitamin D 54IU	269%
Calcium 2239mg	172%
Iron 10mg	56%
Potassium 2758mg	59%

*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.

Source of Calories

Fat: 41.6%

Protein: 37.3%

Carbs: 21.1%