Squash Rice Casserole Cooking Light

Lighten up your comfort food cravings with this wholesome Squash Rice Casserole, a perfect blend of hearty and healthy! This vibrant dish layers tender slices of yellow squash with nutty brown rice, a savory onion and garlic sauté, and a creamy mix of eggs and reduced-fat mozzarella cheese. Topped with a golden, crispy layer of panko breadcrumbs and Parmesan, this casserole bakes to perfection in just 35 minutes. With its simple preparation, low-fat ingredients, and family-friendly flavors, it’s an ideal option for weeknight dinners or meal prep. Serve it as a satisfying vegetarian main or pair it with your favorite grilled protein for a well-rounded meal. Plus, it’s packed with feel-good nutrients, making it a deliciously guilt-free addition to your recipe collection!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 4 cups (sliced) Yellow squash
• 2 cups Cooked brown rice
• 1 cup (chopped) Onion
• 2 minced Garlic cloves
• 1.5 cups (shredded) Reduced-fat mozzarella cheese
• 2 large Eggs
• 0.75 cup Low-fat milk
• 1 tablespoon Olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 0.5 cup Panko breadcrumbs
• 0.25 cup (grated) Parmesan cheese
• 0 as needed Cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Lightly coat a 9x13-inch baking dish with cooking spray and set aside.

Step 3

Heat a large skillet over medium heat. Add the olive oil, then sauté the chopped onion and minced garlic until fragrant and softened, about 3-4 minutes.

Step 4

Add the sliced squash to the skillet, cooking until it begins to soften, about 5 minutes. Remove from heat and let cool slightly.

Step 5

In a large bowl, whisk together the eggs, milk, salt, and black pepper until well combined.

Step 6

Stir the cooked brown rice, sautéed squash mixture, and 1 cup of the mozzarella cheese into the egg mixture. Mix well.

Step 7

Pour the mixture into the prepared baking dish, spreading it out evenly.

Step 8

In a small bowl, combine the panko breadcrumbs and grated Parmesan cheese. Sprinkle this mixture evenly over the casserole.

Step 9

Top with the remaining 0.5 cup of mozzarella cheese.

Step 10

Bake uncovered for 30-35 minutes, or until the casserole is bubbly and the topping is golden brown.

Step 11

Allow the casserole to cool for 5-10 minutes before serving. Enjoy!

Nutrition Facts

Serving size	(1615.4g)

Amount per serving	% Daily Value*
Calories	1720.9

Total Fat 69.2g	0%
Saturated Fat 31.2g	0%
Polyunsaturated Fat 3.1g
Cholesterol 480.1mg	0%
Sodium 4788.2mg	0%
Total Carbohydrate 177.5g	0%
Dietary Fiber 15.2g	0%
Total Sugars 41.6g
Protein 105.5g	0%

Vitamin D 157.6IU	0%
Calcium 2097.1mg	0%
Iron 8.1mg	0%
Potassium 1881.8mg	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: 35.5%

Protein: 24.0%

Carbs: 40.5%