Swap Ready

Eat Your Veggies Casserole

Growing up in Minnesota, I ate my fair share of casseroles, but here they go by the name “hot dish.”  (Tater tot hot dish, anyone?) Casseroles/hot dishes are really the perfect dinner after a long day because they are easy to heat up, don’t need side dishes, and make perfect leftovers for lunch the next day. I am always trying to sneak more veggies into our food and this meal does just that. You can use any vegetables you have on hand, switch up the grain, or add cheese/meat if you aren’t vegan. 

Eat Your Veggies Casserole


Regan @ Onceamonthmeals.com


  • 2 cups rice, cooked
  • 1 cup vegan mayonnaise
  • 0.5 cup rice milk
  • 1 cup spinach, chopped
  • 1 cup carrots, chopped
  • 1 cup broccoli, chopped
  • 0.125 teaspoon garlic salt
  • 0.125 teaspoon black pepper
  • 0.125 teaspoon paprika
  • cooking spray


Preheat oven to 400 degrees F. Spray a 8 x8 baking pan with cooking spray.  In a large bowl, combine all ingredients. Transfer to baking pan. Cook for 20 minutes, or until heated throughout.

Freezing Directions:

Spray an 8 x 8 baking pan with cooking spray. In a large bowl, combine all ingredients. Transfer to baking pan. Cover with foil, label, and freeze.

Serving Directions:

Thaw.  Preheat oven to 400.  Bake 20 minutes until heated through.

Servings: 4

**conversion chart image provided by Erik Spiekermann

17 Responses to “Eat Your Veggies Casserole”

  1. amber says:

    Has anyone done this with regular milk and mayo? and is the spinach supposed to be fresh? Thanks~

  2. Jennifer says:

    I’m cooking this tonight. You just say 20 minutes or until heated through. Is this pre-cooked and then “heated through”? How long would you recommend to cook this from cold (not frozen) to cooked?

    • regan says:

      Hi Jennifer– the rice is the only thing that is precooked and it took me exactly twenty minutes to cook it.

      • Jennifer says:

        Ok. I just wondered if the veggies were pre-cooked. I baked my dish for about 40 minutes and it turned out fine, but the carrots were a little crunchy still. If I do it again, I will cook it for 40 minutes. Thanks for the yummy recipe, btw! I put carrots, zucchini, spinach and a little bit of broccoli in mine. :)

        • regan says:

          I’m glad it turned out! I chopped my carrots very small, so that might make a difference, too. Great additions!

  3. Jennifer says:

    Any suggested substitutions for the mayo?

  4. Lauren says:

    LOVE this. Made it twice this week and my 21 mo gobbles it up. I use quinoa instead of rice, cow’s milk, and regular mayo (go easy on mayo). I also use about 1.5c of each veggie and chop very small. We crumble ritz crackers on top. In the words of my toddler, “Deeyishus!”

  5. Nancy says:

    I’m going to make this Sat for my parents, love casseroles and always looking for a healthy one. Will add crushed crackers or bread crumbs to the top too.


  6. […] FIVE Potato Sausage Kale soups* I added sausage to mine. FOUR Broccoli Cheese Cornbread THREE Veggie Rice Casseroles FIVE Rice […]

  7. Jayme says:

    Do you think instead of regular rice I could use cauliflower rice? This looks delish – thanks!

  8. Morgan says:

    I’m in the process of making this casserole and plan on freezing it. Once frozen, will it only take 20 minutes to heat through, or do I need to bake the casserole firsthand? Thanks!

Leave a Reply

After hitting submit your comment will await moderation.