Zucchini and Rice Casserole

Savor the comforting flavors of a hearty Zucchini and Rice Casserole, the perfect blend of wholesome ingredients and creamy texture. This cheesy casserole recipe features tender slices of zucchini, fluffy long-grain rice, and a rich mixture of cheddar, Parmesan, sour cream, and eggs for a velvety base. Enhanced with aromatic garlic, sautéed onion, and a hint of dried thyme, this dish is baked to golden perfection, with an optional breadcrumb topping for added crunch. Perfect as a vegetarian main course or versatile side dish, this easy-to-make casserole is a satisfying way to use fresh zucchini. Ready in just over an hour and serving six, it's an ideal choice for family dinners or meal prep.

Nutriscore Rating: 59/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 4 medium zucchini
• 2 tablespoons olive oil
• 1 medium yellow onion
• 2 large garlic cloves
• 1 cup long-grain white rice
• 2 cups water or vegetable broth
• 1.5 cups shredded cheddar cheese
• 0.5 cup grated Parmesan cheese
• 2 large eggs
• 0.5 cup sour cream
• 0.25 cup milk
• 2 tablespoons fresh parsley
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup breadcrumbs (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish with olive oil or non-stick spray.

Step 2

Thinly slice the zucchinis and set them aside. Dice the onion and mince the garlic.

Step 3

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the diced onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for an additional 1 minute.

Step 4

Add the rice to the skillet and stir to coat it with the oil. Cook for 1-2 minutes to toast the rice slightly.

Step 5

Pour in the water or vegetable broth, season with half the salt and black pepper, and bring the mixture to a boil. Lower the heat, cover, and simmer for about 15 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and let it cool slightly.

Step 6

In a large mixing bowl, combine the eggs, sour cream, milk, shredded cheddar cheese, Parmesan cheese, chopped parsley, dried thyme, the remaining salt, and pepper. Mix until well blended.

Step 7

Add the cooked rice mixture to the bowl and stir until fully combined. Gently fold in the sliced zucchinis until evenly distributed.

Step 8

Transfer the mixture into the prepared baking dish and spread it out evenly. If using breadcrumbs, sprinkle them over the top for a crispy finish.

Step 9

Bake in the preheated oven for 30-35 minutes, or until the top is golden brown and the casserole is bubbling. Let it rest for 5-10 minutes before serving.

Step 10

Garnish with additional parsley, if desired, and serve warm.

Nutrition Facts

Serving size	2128.9 grams (2128.9g)

Amount per serving	% Daily Value*
Calories	2016

Total Fat 105.80g	136%
Saturated Fat 64.50g	323%
Polyunsaturated Fat 0.60g
Cholesterol 657mg	219%
Sodium 14022mg	610%
Total Carbohydrate 184.30g	67%
Dietary Fiber 12.70g	45%
Total Sugars 75.30g
Protein 97.90g	196%

Vitamin D 109IU	544%
Calcium 2189mg	168%
Iron 10mg	54%
Potassium 2545mg	54%

*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: 45.8%

Protein: 18.8%

Carbs: 35.4%