Low Fat Ham Rice Casserole

Comforting, hearty, and guilt-free, this Low Fat Ham Rice Casserole is the perfect weeknight dinner for the health-conscious cook. Packed with wholesome ingredients like nutty brown rice, lean diced ham, and vibrant frozen mixed vegetables, this dish is a balanced, low-fat meal that doesn’t skimp on flavor. The creaminess comes from a clever blend of low-sodium chicken broth and non-fat Greek yogurt, while low-fat cheddar cheese adds a touch of indulgence. Topped with a golden layer of whole wheat breadcrumbs and baked to perfection, every bite delivers a satisfying crunch. With easy prep and a bake time of just 30 minutes, this healthy casserole is an easy, nutritious choice for busy nights. Whether you're meal prepping or feeding a crowd, this protein-packed family favorite will keep everyone coming back for seconds.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups Cooked brown rice
• 1 cup Lean ham, diced
• 1 cup Frozen mixed vegetables
• 1 cup Low-fat shredded cheddar cheese
• 1 cup Low-sodium chicken broth
• 0.5 cup Plain non-fat Greek yogurt
• 1 small Onion, finely chopped
• 2 cloves Garlic, minced
• 1 tablespoon Olive oil
• 0.5 teaspoon Paprika
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Salt (optional)
• 0.5 cup Whole wheat breadcrumbs

Directions

Step 1

Preheat your oven to 375°F (190°C) and grease a 9x9-inch baking dish with cooking spray or a light coat of olive oil.

Step 2

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

Step 3

Add the diced ham and frozen mixed vegetables to the skillet. Cook for another 3-4 minutes, stirring occasionally. Remove from heat once the vegetables are heated through.

Step 4

In a large mixing bowl, combine the cooked brown rice, ham and vegetable mixture, 3/4 cup of the shredded cheddar cheese, chicken broth, Greek yogurt, paprika, black pepper, and salt (if using). Mix thoroughly until everything is well coated and evenly distributed.

Step 5

Transfer the mixture to the greased baking dish, spreading it out evenly. Sprinkle the top with the remaining 1/4 cup of shredded cheddar cheese and the breadcrumbs.

Step 6

Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes. Then, remove the foil and bake uncovered for an additional 10 minutes, or until the top is golden and bubbly.

Step 7

Remove the casserole from the oven and let it rest for 5 minutes before serving. Enjoy your low-fat ham rice casserole!

Nutrition Facts

Serving size	(1402.4g)

Amount per serving	% Daily Value*
Calories	1726.9

Total Fat 43.7g	0%
Saturated Fat 13.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 162.3mg	0%
Sodium 6354.7mg	0%
Total Carbohydrate 185.2g	0%
Dietary Fiber 21.3g	0%
Total Sugars 21.3g
Protein 124.9g	0%

Vitamin D 0IU	0%
Calcium 1129.9mg	0%
Iron 10.4mg	0%
Potassium 1912.1mg	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: 24.1%

Protein: 30.6%

Carbs: 45.3%