🍽️ FittestMe.aiDownload on the App StoreGet it on Google PlayFoodsNutrients

Minnesota Wild Rice Casserole

Minnesota Wild Rice Casserole
Minnesota Wild Rice Casserole
Minnesota Wild Rice Casserole recipe videos

Minnesota Wild Rice Casserole is a hearty, baked dish from the Upper Midwest, traditionally featuring Minnesota's official state grain, wild rice, often combined with mushrooms, onions, and a creamy sauce. It's a staple at holiday gatherings and potlucks, reflecting the region's Scandinavian and Native American culinary influences.

🍳 View the full Minnesota Wild Rice Casserole recipe →

🍽️ Nutrition at a glance

This casserole is typically high in carbohydrates and moderate in fat, especially if made with a creamy sauce or cheese. It provides a good source of fiber and essential minerals like manganese and magnesium, with a rough calorie ballpark of 300-400 calories per serving.

Nutrition breakdown

Calories350 kcal
Protein12 g
Carbs45 g
Fat14 g
Fiber4 g
Sugar3 g
Sodium550 mg
Potassium350 mg
Phosphorus180 mg
Magnesium70 mg
Iron2.5 mg
Zinc2.0 mg
Niacin (B3)4.0 mg
Folate60 mcg
Selenium12 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

What makes it unique is the use of true wild rice, which is actually a semi-aquatic grass native to the Great Lakes region, not a true rice. This gives it a distinct, nutty flavor and chewy texture that sets it apart from other grain-based casseroles.

🍽️ Related dishes

Creamy Wild Rice CasseroleCreamy Wild Rice CasseroleCreamy chicken and wild rice casseroleCreamy chicken and wild rice casseroleMushroom and Wild Rice CasseroleMushroom and Wild Rice CasseroleWild Rice and Vegetable CasseroleWild Rice and Vegetable CasseroleCream of Wild Rice SoupCream of Wild Rice SoupWild Rice SoupWild Rice SoupWild Rice and Mushroom PilafWild Rice and Mushroom PilafWild Rice Salad with dried fruit and nutsWild Rice Salad with dried fruit and nuts

AI estimate may be inaccurate · Terms