Brown Rice and Cheese Casserole

Indulge in the comforting warmth of this Brown Rice and Cheese Casserole, a wholesome, veggie-packed bake that's perfect for weeknight dinners or meal prep. Featuring nutty brown rice, tender broccoli florets, sweet carrots, and a medley of melted cheddar and Parmesan cheeses, this dish is elevated with fragrant thyme and a crispy panko breadcrumb topping. The creamy mixture of milk and eggs binds it all together, creating a satisfying and nutrient-rich casserole that’s both hearty and flavorful. With just 20 minutes of prep and a golden-baked finish in under an hour, this family-friendly recipe is a delicious way to enjoy healthy ingredients. Whether served as a main course or a tasty side, this cheesy casserole is bound to become a favorite at your table.

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 cups Brown rice
• 4 cups Water
• 2 tablespoons Olive oil
• 1 Yellow onion, diced
• 3 Garlic cloves, minced
• 2 Medium carrots, diced
• 2 cups Broccoli florets, chopped
• 2 cups Cheddar cheese, shredded
• 1 cup Parmesan cheese, grated
• 1 cup Milk (whole or 2%)
• 2 Eggs, beaten
• 1 teaspoon Dried thyme
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 cup Panko breadcrumbs

Directions

Step 1

Preheat your oven to 375°F (190°C) and grease a 9x13-inch baking dish with a thin layer of olive oil or cooking spray.

Step 2

In a medium saucepan, combine the brown rice and water. Bring to a boil over high heat, reduce the heat to low, cover, and simmer for 35-40 minutes, or until the rice is tender and the water is absorbed. Set aside.

Step 3

Heat the olive oil in a large skillet over medium heat. Add the diced onion and sauté for 2-3 minutes until softened.

Step 4

Stir in the minced garlic and diced carrots. Cook for another 4-5 minutes until the carrots start to soften.

Step 5

Add the chopped broccoli florets to the skillet and cook for an additional 3-4 minutes. Remove from heat.

Step 6

In a large mixing bowl, combine the cooked brown rice, sautéed vegetables, shredded cheddar cheese, and grated Parmesan cheese. Stir until well mixed.

Step 7

In a separate small bowl, whisk together the milk, beaten eggs, dried thyme, salt, and black pepper.

Step 8

Pour the milk and egg mixture over the rice and vegetable mixture. Stir until everything is evenly coated.

Step 9

Transfer the mixture to the prepared baking dish and spread it out evenly. Sprinkle the panko breadcrumbs evenly over the top.

Step 10

Bake in the preheated oven for 25-30 minutes, or until the casserole is heated through and the top is golden brown.

Step 11

Allow the casserole to rest for 5-10 minutes before serving. Serve warm and enjoy!

Nutrition Facts

Serving size	(2481.8g)

Amount per serving	% Daily Value*
Calories	2426.7

Total Fat 144.3g	0%
Saturated Fat 75.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 710.0mg	0%
Sodium 5767.7mg	0%
Total Carbohydrate 171.4g	0%
Dietary Fiber 18.9g	0%
Total Sugars 28.4g
Protein 130.1g	0%

Vitamin D 228.0IU	0%
Calcium 3105.8mg	0%
Iron 9.4mg	0%
Potassium 2069.9mg	0%

*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: 51.9%

Protein: 20.8%

Carbs: 27.4%