Finding satisfying, budget-friendly dinners that actually get eaten by the whole family can feel like solving a puzzle. Between busy after-school activities, work deadlines, and trying to use up all those garden vegetables before they go bad, getting a nutritious meal on the table often seems like mission impossible.
That’s where this zucchini and rice casserole comes to the rescue: it’s filling and tasty, easy on the wallet, and a clever way to sneak extra vegetables onto everyone’s plate. Plus, you can prep it ahead and customize it with whatever cheese or seasonings your family enjoys most.
Why You’ll Love This Zucchini Rice Casserole
- Plant-based friendly – With dairy-free Daiya cheese and wholesome brown rice, this casserole is perfect for vegans and those avoiding dairy while still delivering that comforting cheesy taste.
- Quick weeknight dinner – Ready in under 45 minutes, this casserole is perfect for busy evenings when you want something warm and satisfying without spending hours in the kitchen.
- Veggie-packed meal – Loaded with fresh zucchini, tomatoes, and scallions, this dish helps you easily get more vegetables into your daily diet.
- Budget-friendly – Using simple ingredients like rice and seasonal zucchini makes this an affordable meal that’s perfect for feeding the whole family.
What Kind of Zucchini Should I Use?
For this casserole, medium-sized zucchini (about 6-8 inches long) are your best bet since they’re tender but still have a good amount of flesh. Really large zucchini tend to be more watery and have tough seeds in the middle, which isn’t ideal for a casserole. When picking your zucchini at the store or farmers market, look for ones that feel firm and heavy for their size, with smooth, unblemished dark green skin. If you’re dealing with garden-fresh zucchini and only have large ones available, just make sure to scoop out the seedy center before cubing them to avoid excess moisture in your dish.
Options for Substitutions
This veggie-packed casserole is pretty adaptable! Here are some easy swaps you can try:
- Brown rice: You can swap brown rice with quinoa, white rice, or even cauliflower rice if you’re watching your carbs. Just make sure to cook your grain of choice before adding it to the casserole.
- Avocado oil: Any neutral cooking oil works here – try olive oil, coconut oil, or even regular vegetable oil.
- Zucchini: Yellow summer squash makes a perfect substitute, or try a mix of both! You could also use diced eggplant, though you might want to salt it first to remove excess moisture.
- Scallions: Regular onions work fine – use about 1/2 cup diced yellow or white onion instead. Leeks are another good option, just use the white and light green parts.
- Daiya Cheddar-style cheese: If you’re not dairy-free, regular cheddar cheese works great. For other vegan options, try Follow Your Heart or Violife shreds, or skip the cheese and top with nutritional yeast for a cheese-like flavor.
- Fresh tomatoes: No fresh tomatoes? Use a 14-oz can of diced tomatoes, just drain them first. Cherry tomatoes cut in half work great too.
Watch Out for These Mistakes While Cooking
The biggest challenge when cooking zucchini casserole is dealing with excess moisture – zucchini releases a lot of water during cooking, which can make your casserole soupy if not handled properly. To prevent this, try salting your cubed zucchini and letting it sit in a colander for 15-20 minutes before cooking, then pat it dry with paper towels. Another common mistake is overcooking the zucchini during the initial sauté – you’ll want to keep it slightly crisp-tender since it will continue cooking in the oven. For the best texture, make sure your brown rice is completely cooled before mixing it with other ingredients, as warm rice can become gummy and affect the final consistency of your casserole. If you’re using Daiya cheese, add most of it during the last 10 minutes of baking to prevent it from becoming too stretchy or losing its texture.
What to Serve With Zucchini Rice Casserole?
This hearty vegetable casserole pairs really well with simple protein options like grilled chicken breast, baked fish, or even chickpeas if you want to keep things vegetarian. A fresh green salad with a light vinaigrette makes a nice side dish that won’t overshadow the casserole’s Mediterranean flavors. For a complete meal, I like serving some crusty whole grain bread on the side – it’s perfect for soaking up any extra sauce from the casserole. If you’re feeding a bigger crowd, roasted bell peppers or steamed broccoli make excellent additional veggie sides that complement the zucchini and rice without competing with the main dish.
Storage Instructions
Keep Fresh: This cozy casserole stays good in the fridge for up to 4 days when kept in an airtight container. It’s one of those dishes that actually tastes great the next day, as the flavors have time to mingle together!
Freeze: You can freeze portions of this casserole for up to 3 months in freezer-safe containers. Just keep in mind that the zucchini might release a bit more water when thawed, but it’ll still taste good.
Reheat: To warm up your leftovers, pop them in the microwave for a couple of minutes, stirring halfway through. For best results, you can also reheat it in the oven at 350°F for about 20 minutes – this helps maintain the nice cheesy top layer. If it seems a bit dry, just add a splash of vegetable broth before reheating.
Make Ahead: You can prep this casserole a day ahead – just assemble everything but don’t bake it. Cover and keep it in the fridge, then add the final cheese topping just before baking. You might need to add an extra 5-10 minutes to the baking time if it’s coming straight from the fridge.
| Preparation Time | 10-15 minutes |
| Cooking Time | 25-30 minutes |
| Total Time | 35-45 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 900-1100
- Protein: 20-30 g
- Fat: 50-60 g
- Carbohydrates: 90-100 g
Ingredients
- 1.5 cups prepared brown rice
- 2 tablespoons avocado oil
- 1.5 pounds cubed zucchini
- 1 cup sliced scallions
- 1 clove minced garlic
- 1.25 teaspoons garlic salt
- 0.5 teaspoon basil
- 0.5 teaspoon paprika (either hungarian or smoked works well)
- 0.5 teaspoon dried oregano
- 1.5 cups chopped tomatoes
- 1 cup or more of shredded daiya cheddar-style cheese, set some aside for later
Step 1: Preheat and Prepare the Baking Dish
Begin by preheating your oven to 350 degrees Fahrenheit.
Lightly grease an 11 x 17 baking dish to ensure your casserole does not stick.
Step 2: Sauté the Vegetables
Heat a skillet over medium heat and add a bit of oil.
Add zucchini, green onions, and garlic to the skillet, sautéing for about 5 minutes or until they are just tender.
While sautéing, season the vegetables with garlic salt, basil, paprika, and oregano to enhance the flavors.
Step 3: Combine Ingredients
Mix in the cooked rice, tomatoes, and 1/2 cup of cheese with the sautéed vegetables in the skillet.
Continue to cook and stir until the mixture is thoroughly heated.
Take a moment to taste the mixture and adjust seasoning to your personal preference, if necessary.
Step 4: Assemble the Casserole
Transfer the heated mixture to your prepared baking dish.
Spread it out evenly in the dish and then top it with the remaining cheese.
This will create a delightful cheesy crust as it bakes.
Step 5: Bake the Casserole
Place the casserole dish in the preheated oven and bake uncovered for about 20 minutes, or until the cheese on top is melted and bubbly.
This will ensure everything is warmed through and the flavors meld together beautifully.
Step 6: Serve and Enjoy
Once baked, remove the casserole from the oven and let it cool slightly before serving.
This delectable dish is now ready to enjoy either as a main course or side dish!
