High Protein Sausage and Rice Casserole

Packed with wholesome ingredients and bursting with flavor, this High Protein Sausage and Rice Casserole is the ultimate one-dish meal for busy weeknights or meal prep. Featuring tender chicken sausage, nutrient-rich veggies like bell peppers and broccoli, and hearty brown rice, this casserole is baked to perfection in a savory chicken broth for a rich, satisfying taste. A touch of cheddar cheese melts over the top, creating a golden, cheesy finish that’s guaranteed to please. With just 15 minutes of prep and a cook time of 45 minutes, this dish is as convenient as it is nutritious, offering a protein-packed, balanced meal in every bite. Perfect for feeding the whole family or for storing leftovers, this recipe delivers comfort food without compromising on health. Garnished with fresh parsley, it’s as visually appealing as it is delicious! Search-friendly keywords: high protein dinner recipes, sausage casserole, healthy rice casserole, easy meal prep ideas.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 500 grams chicken sausage (high protein)
• 1 tablespoons olive oil
• 1.5 cups brown rice
• 3 cups chicken broth
• 1 large onion, chopped
• 2 medium bell peppers, diced (red and green)
• 2 cups broccoli florets
• 3 cloves garlic cloves, minced
• 1 cup shredded cheddar cheese
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons parsley, chopped (for garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until it becomes translucent.

Step 3

Add the minced garlic and diced bell peppers to the skillet and cook for another 2 minutes, stirring occasionally.

Step 4

Slice the chicken sausages into bite-sized pieces and add them to the skillet. Cook for 5-6 minutes, stirring often, until they are browned.

Step 5

Add the broccoli florets to the skillet and stir to combine all ingredients well.

Step 6

In a greased 9x13 inch casserole dish, spread the uncooked brown rice evenly over the bottom.

Step 7

Pour the chicken broth over the brown rice, ensuring it is evenly distributed.

Step 8

Transfer the sausage and vegetable mixture into the casserole dish, spreading it over the rice layer.

Step 9

Sprinkle the dried oregano, salt, and black pepper over the top.

Step 10

Cover the casserole dish with aluminum foil and bake in the preheated oven for 35 minutes.

Step 11

After 35 minutes, remove the foil, sprinkle the shredded cheddar cheese over the top, and return to the oven for an additional 10 minutes or until the cheese is melted and bubbly.

Step 12

Let the casserole rest for 5 minutes before serving.

Step 13

Garnish with freshly chopped parsley and serve warm.

Nutrition Facts

Serving size	(2094.0g)

Amount per serving	% Daily Value*
Calories	1989.1

Total Fat 100.6g	0%
Saturated Fat 41.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 415.2mg	0%
Sodium 6591.5mg	0%
Total Carbohydrate 120.4g	0%
Dietary Fiber 15.3g	0%
Total Sugars 21.4g
Protein 144.0g	0%

Vitamin D 0IU	0%
Calcium 1176.9mg	0%
Iron 9.3mg	0%
Potassium 2413.5mg	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: 46.1%

Protein: 29.3%

Carbs: 24.5%