Cheesy Vegetable Rice Casserole
Cheesy Vegetable Rice Casserole is a comforting, baked one-dish meal that typically combines cooked rice, a mix of vegetables like broccoli, carrots, or peas, and a creamy, cheesy sauce, often topped with a crunchy breadcrumb or cheese layer. It's a staple of American home cooking and potlucks, valued for its heartiness and ease of preparation.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates from the rice and can be high in fat, especially saturated fat, depending on the amount of cheese and cream used. It provides key nutrients like calcium and protein from the cheese, along with fiber and vitamins from the vegetables, with a typical serving ranging from 400 to 600 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 10 g |
| Carbs | 32 g |
| Fat | 12 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 580 mg |
| Calcium | 220 mg |
| Iron | 2.5 mg |
| Potassium | 350 mg |
| Vitamin A | 150 mcg RAE |
| Vitamin C | 15 mg |
| Vitamin B12 | 0.5 mcg |
| Phosphorus | 180 mg |
| Zinc | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents the classic American 'comfort food' ethos—transforming simple, shelf-stable ingredients into a warm, communal dish. Nutritionally, its uniqueness lies in being a potential all-in-one meal, though its health profile can vary dramatically from a vegetable-rich dish to a very rich, high-calorie indulgence based on the recipe.
