Name: Healthy Italian Shrimp and Rice Casserole Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Italian
Ingredients: 1 lb 16/20 shrimp, shelled and deveined; 1 cup long grain rice (uncooked); 1 cup cherry tomatoes, halved; 1 small, sweet Italian red onion, diced; 1 can (15 ounces) diced tomatoes, drained; 1 tablespoon fresh oregano, roughly minced; 1 tablespoon fresh basil, roughly minced; 1/2 tablespoon fresh thyme leaves; 1 tablespoon extra virgin olive oil; 4 garlic cloves, minced; 1 tablespoon lemon zest; 1 tablespoon lemon juice; 1 cup dry white wine; 1 teaspoon Italian seasoning; 1 teaspoon coarse salt; 1/2 teaspoon ground black pepper

Jump to Recipe

If you’re craving a dish that feels like a warm, comforting hug but still keeps things light and wholesome, this Healthy Italian Shrimp and Rice Casserole is exactly what you need in your life. Combining succulent shrimp, fragrant herbs, tangy tomatoes, and tender rice, it’s a one-dish wonder that’s as vibrant in flavor as it is colorful on the plate. Perfect for weeknight dinners or impressing friends without fuss, this casserole brings together fresh Italian-inspired ingredients that make healthy eating downright exciting. You’re going to love how each bite sings with balanced, zesty goodness and how easy it is to pull together.

Healthy Italian Shrimp and Rice Casserole Recipe - Recipe Image

Ingredients You’ll Need

Gathering the right ingredients is key to this dish’s delightful harmony of flavor, texture, and color. Each item plays a special role, from the juicy shrimp that lend protein and sweetness to the fresh herbs that brighten everything up. Simple, accessible, and vibrant—these ingredients are the building blocks of your Healthy Italian Shrimp and Rice Casserole.

1 lb 16/20 shrimp, shelled and deveined: The star protein, offering tender and flavorful bites that cook quickly.
1 cup long grain rice (uncooked): Provides a fluffy, hearty base absorbing all those delicious flavors.
1 cup cherry tomatoes, halved: Adds bursts of sweetness and acidity to brighten the dish’s profile.
1 tablespoon extra virgin olive oil: A healthy fat that helps soften veggies and infuses the dish with richness.
1 small, sweet Italian red onion, diced: Brings delicate sweetness and depth when sautéed.
4 garlic cloves, minced: Garlic’s unmistakable aroma and flavor awaken the entire casserole.
1 tablespoon lemon zest: Adds fresh citrus oils for a lively, fragrant punch.
1 tablespoon lemon juice: Balances richness with bright acidity.
1 cup dry white wine: Helps deglaze the pan and adds subtle complexity without overpowering.
1 can (15 ounces) diced tomatoes, drained: Contributes a savory tomato base with satisfying texture.
1 tablespoon fresh oregano, roughly minced: Introduces earthy, slightly minty notes classic in Italian cooking.
1 tablespoon fresh basil, roughly minced: Sweet and aromatic, elevating every bite.
1/2 tablespoon fresh thyme leaves: Offers subtle woodsy flavor that mingles perfectly with seafood.
1 teaspoon Italian seasoning: A handy blend that layers familiar herbs for instant Italian flavor.
1 teaspoon coarse salt: Enhances all the ingredients and balances the flavors.
1/2 teaspoon ground black pepper: Adds gentle heat and underscores the herbal notes.

How to Make Healthy Italian Shrimp and Rice Casserole

Step 1: Prep the Rice and Seasoning

Begin by preheating your oven to 400˚F and greasing a 9×13 casserole dish—this helps prevent sticking and makes cleanup a breeze. Spread your uncooked long grain rice evenly in the dish, then add half of your Italian seasoning alongside it. Stir gently so every grain gets a hint of herbaceous flavor. This simple base will soak up all the delicious juices as it bakes, making your rice wonderfully infused with that classic Italian charm.

Step 2: Sauté the Aromatics

In a large skillet, warm your extra virgin olive oil over medium-high heat. Toss in the diced Italian red onion and cook for about 3 to 4 minutes until it’s soft and translucent, releasing sweet, gentle flavors. Adding minced garlic next, let it cook for just about a minute until fragrant and irresistible—this step builds the savory foundation that’ll carry the whole dish.

Step 3: Deglaze and Add Tomatoes

Pour in 1/4 cup of your dry white wine to deglaze the skillet, scraping up all those caramelized bits stuck to the bottom; these are packed with flavor. Then stir in the drained canned diced tomatoes and half of your halved cherry tomatoes. Incorporate the remaining Italian seasoning and half of the fresh herb mix for an explosion of freshness. Add the rest of your wine, bringing this mixture to a boil before lowering it to a simmer so the flavors meld together beautifully over five minutes of gentle stirring.

Step 4: Brighten with Lemon and Herbs

Once the tomato sauce is simmered and fragrant, fold in the remaining fresh herbs, lemon juice, and lemon zest. These add an uplifting citrus brightness that cuts through the richness and ties all the elements together. Removing from heat here preserves the fresh herb aromas while preparing the sauce for the oven.

Step 5: Assemble and Bake

Layer the shrimp evenly over the rice in your casserole dish—don’t worry, they’ll cook perfectly in the oven. Pour the luscious tomato and herb mixture over the top, distributing it uniformly to ensure every bite is bursting with flavor. Cover with foil and bake for 20 to 25 minutes until the rice is tender and the shrimp turn opaque and firm. As a final flourish, scatter the remaining cherry tomatoes and fresh herbs on top for vibrancy and that inviting, fresh-from-the-garden look.

How to Serve Healthy Italian Shrimp and Rice Casserole

Garnishes

When it’s time to plate up your Healthy Italian Shrimp and Rice Casserole, a sprinkle of fresh basil leaves or a few torn oregano sprigs adds a pop of color and herbal aroma that’s hard to resist. If you want a touch of creaminess, a light drizzle of balsamic glaze or a few shavings of Parmesan cheese can elevate the dish even further. A wedge of lemon on the side invites your guests to add a splash of extra zing.

Side Dishes

This casserole shines on its own, but pairing it with a simple green salad tossed in a lemon vinaigrette creates a refreshing balance to the warm, hearty casserole. Garlic-roasted asparagus or sautéed green beans are also fantastic choices, adding crisp texture and more vibrant greens. For a complete Italian-themed meal, consider some crusty whole-grain bread to scoop up every last bit.

Creative Ways to Present

Serve this casserole family-style straight from the dish for cozy gatherings, inviting everyone to dig in and share. For a more elegant approach, plate individual portions in shallow bowls and garnish with a sprig of oregano or basil, along with a light drizzle of olive oil. You could even turn it into a stuffed vegetable dish by ladling the casserole mix into hollowed-out bell peppers and baking until peppers are tender—perfect for a visually stunning dinner.

Make Ahead and Storage

Storing Leftovers

Leftover Healthy Italian Shrimp and Rice Casserole keeps beautifully in an airtight container in the refrigerator for up to three days. The flavors continue to meld, making it taste even better the next day. Be sure to cool it completely before refrigerating to maintain the best texture and safety.

Freezing

This casserole freezes wonderfully for up to two months. Allow it to cool fully, then transfer to a freezer-safe container or wrap tightly with aluminum foil and plastic wrap. To avoid freezer burn, removing as much air as possible is key. Freezing helps you have a convenient, flavorful meal ready for nights when cooking from scratch feels too much.

Reheating

Reheat your Healthy Italian Shrimp and Rice Casserole gently in the oven at 350˚F until warmed through, usually about 15-20 minutes. Alternatively, microwave individual portions on medium power in short intervals to avoid overcooking the shrimp. Adding a splash of water or broth before reheating can help keep the rice nice and moist.

FAQs

Can I use frozen shrimp for this recipe?

Absolutely! Just make sure to thaw them completely and pat them dry before assembling the casserole. This prevents extra moisture from diluting the flavors or making the rice overly soggy.

Is it possible to make this casserole gluten-free?

Yes, this recipe is naturally gluten-free as it contains no wheat-based ingredients. Just double-check your canned tomatoes and Italian seasoning to ensure no hidden gluten additives.

Can I substitute white wine with something else?

If you prefer not to use wine, chicken or vegetable broth is a great alternative that still adds depth of flavor. A splash of white grape juice mixed with a teaspoon of lemon juice can also mimic the acidity and fruitiness of wine.

How spicy is this casserole?

This Healthy Italian Shrimp and Rice Casserole is mild and herb-forward, with gentle peppery notes but no heat. To add a kick, feel free to sprinkle in some crushed red pepper flakes when sautéing the onion or on top before baking.

Can this recipe be made with other seafood?

Definitely! Swapping shrimp for scallops, chunks of firm white fish, or even mussels works beautifully. Just adjust baking time slightly based on the seafood’s cooking needs to ensure perfect tenderness.

Final Thoughts

If you’re looking for a dish that’s bursting with fresh, Italian flavors yet wholesome and healthy, you can’t go wrong with this Healthy Italian Shrimp and Rice Casserole. It’s an absolute joy to make and share, bringing together simple ingredients in a way that feels special but never fussy. Whether for a family dinner or a casual gathering, this casserole invites you to savor the best of both worlds: comfort food that loves you back. Give it a try—I promise it’ll become a beloved staple on your table!

Healthy Italian Shrimp and Rice Casserole Recipe

★★★★★

5.2 from 30 reviews

Author: Jack
Total Time: 45 minutes
Yield: 4–6 servings 1x
Diet: Low Fat

Print Recipe

Description

A light and flavorful Italian-inspired shrimp and rice casserole that combines succulent shrimp, fresh herbs, tomatoes, and zesty lemon for a healthy, easy-to-prepare meal perfect for busy weeknights.

Instructions

Preheat and Prep Rice: Preheat oven to 400˚F. Grease a 9×13-inch casserole dish. Add uncooked rice and half of the Italian seasoning to the dish, stirring to combine, and set aside.
Sauté Onion: In a large skillet, heat olive oil over medium-high heat. Add diced onion and cook for 3-4 minutes until somewhat softened.
Add Garlic: Stir in minced garlic and cook for 1 minute until fragrant.
Deglaze with Wine: Pour in 1/4 cup of the white wine, scraping up any browned bits from the skillet bottom to add flavor.
Add Tomatoes and Herbs: Stir in drained diced tomatoes, half of the cherry tomatoes, the remaining half of the Italian seasoning, half of the fresh herbs, and the remaining wine. Bring mixture to a boil, then reduce to a simmer and cook for 5 minutes, stirring occasionally.
Finish Sauce: Stir in the remaining fresh herbs, lemon juice, and lemon zest. Remove skillet from heat.
Assemble Casserole: Place shrimp over the rice in the casserole dish. Pour the tomato-herb mixture evenly over the shrimp.
Bake: Cover the casserole dish tightly with foil and bake for 20-25 minutes until the rice is fully cooked and shrimp are opaque.
Garnish and Serve: Remove foil, top casserole with remaining cherry tomatoes, garnish with fresh herbs as desired, and serve immediately.

Notes

Use medium-sized shrimp (16/20 count) for best texture and cooking time.
Make sure to drain canned tomatoes well to avoid excess liquid in the casserole.
Covering the dish tightly with foil ensures even cooking of the rice and shrimp.
Leftovers can be refrigerated for up to 2 days and reheated gently in the oven or microwave.
Substitute white wine with chicken broth for a non-alcoholic version.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Main Course, Casserole
Method: Baking, Sautéing
Cuisine: Italian