This Shrimp and Wild Rice Casserole is a healthy dinner recipe that’s packed with whole grains, protein, and plenty of flavor! It’s an easy one dish meal that tastes creamy, comforting and indulgent — but it’s also good for your waistline!
If you get tired of serving chicken or pasta for dinner every night, then this will soon become a new favorite! It’s full of mild ingredients and family-friendly flavors, so it’s a great way to incorporate some seafood into your family’s diet. Nobody can resist a warm, creamy casserole on a cool winter night!
I love when I can take classic casserole recipes and turn them into a healthier version of the comfort food that we crave! You don’t need any cans of condensed soup to make this smooth and thick cream sauce from scratch. It’s fast and easy, but it also happens to be incredibly nutritious and delicious.
At a time of year when we’re faced with so many rich, sweet treats, this is the perfect dinner option to bring a little bit of balance into your everyday routine. I hope that you enjoy it as much as we do!
- 3 tablespoons butter, divided
- 1 cup diced celery
- 8 ounces sliced mushrooms
- ½ cup diced green onion
- 2 cups cooked wild rice (for an easy shortcut, use a microwaveable pouch of rice)
- 1 lb. cooked, peeled and deveined shrimp (I use frozen shrimp and thaw overnight in refrigerator)
- 2 tablespoons whole wheat flour (can substitute with all purpose flour)
- 1 cup non-fat or low-fat milk
- 1 cup plain Greek-style yogurt (can sub with sour cream)
- ¼ cup whole wheat breadcrumbs
- 2 tablespoons chopped fresh parsley, plus more for garnish
- Preheat oven to 325 degrees and spray a 2-quart baking dish with cooking spray. Set aside.
- Melt 1 tablespoon butter in a large skillet or pot. Add celery, mushrooms, and onion and cook until tender (approximately 7 minutes).
- In a large bowl, combine cooked shrimp, cooked rice, and cooked vegetables.
- In the same skillet that you used for the vegetables, prepare a cream sauce. Melt remaining 2 tablespoons butter; whisk in the flour to form a paste. Cook for 1 minute.
- Whisk in milk, bring to a simmer, and allow to thicken while stirring (approximately 3 minutes). Remove from heat, stir in yogurt until completely combined.
- Pour sauce over rice mixture and toss to coat. Transfer to prepared baking dish. Sprinkle with breadcrumbs and parsley.
- Bake, uncovered, for about 30 minutes.
Looking for other delicious and healthy dinner options? Try these favorites: