This easy, gluten-free casserole delivers lots of cheesy flavor and requires only one pan.
Is This One-Pot Rice Casserole With Pumpkin Healthy?Year-Round Benefits of Cooking With PumpkinFAQs & TipsServing SuggestionsRecipe
I love a one-pan meal. Especially one that goes in the oven for a while, letting me do other things while it cooks. This one-pot rice casserole with pumpkin has become a weeknight staple in my house—for more reasons than just its convenience!
For one thing, it accommodates my gluten-free partner without any substitutions. That in itself is a gift! But this casserole also brings a lot of flavor and nutrition to the table. The chicken and brown rice make it hearty and filling, while the addition of pumpkin adds a subtle sweetness. Meanwhile, the finishing touch, some zesty Parmesan, makes every bite totally irresistible. I can make it spicier or sweeter, depending on our collective mood and the time of year. And sometimes I’ll toss in carrots or greens that are nearing the end of their freshness—without affecting the savory flavors of the dish. Even my super-picky teenager loves it!
Is This One-Pot Rice Casserole With Pumpkin Healthy?
This casserole is a balanced and nutritious meal, offering a good mix of lean protein, complex carbs, and veggies. It’s naturally gluten-free—so long as you verify the Parm you’re using doesn’t sneak in any gluten-containing additives—and moderate in calories while delivering a satisfying feeling of fullness. The pumpkin purée and fresh spinach boost vitamin, mineral, and antioxidant content, while lean ground chicken keeps the saturated fat on the low side.
The sodium content is a bit high, so those watching their intake might skip the salt ingredient and opt for no-salt-added broth. Make a vegetarian-friendly version by subbing plant-based crumbles or beans for the ground chicken.
Year-Round Benefits of Cooking With Pumpkin
Pumpkins aren’t just for autumn—or pies! Canned pumpkin purée is available year-round at most grocery stores, making it an accessible and versatile cooking ingredient. Plus, this orange member of the gourd family is a nutritional powerhouse! It’s rich in fiber, vitamin A, and antioxidants. Adding pumpkin to savory dishes like this casserole not only boosts the creamy texture and subtle sweetness but also increases the nutrient density without adding a ton of calories. If you’re looking for ways to pack more vegetables into your everyday meals, pumpkin purée is a smart choice in any season.
FAQs & Tips
Let the casserole cool to room temp, then transfer leftovers to an airtight container. Store in the fridge for up to 4 days or in the freezer for up to 2 months. When you’re ready to serve, let frozen leftovers thaw overnight in the fridge before reheating. You can microwave individual portions or warm the casserole gently on the stove with a splash of broth or water to keep it moist.
Sure! Choose a sugar or pie pumpkin and roast or steam it. You can peel and cube it first—or just cut it in half, scoop out the seeds, and place each half face-down on a baking sheet lightly sprayed with cooking oil. Roast them in a hot oven until a fork easily pierces the flesh. The skin will slip right off, and the soft flesh will be easy to mash. Use the same amount as you would canned purée.
This casserole is very adaptable! For a Mediterranean twist, try adding dried oregano, thyme, or a pinch of nutmeg. For a warming, autumn-inspired flavor, add a dash of ground cinnamon, sage, or smoked paprika. You can also stir in fresh herbs like basil or parsley in step 6 for a burst of color and freshness. Don’t be afraid to experiment! Pumpkin pairs well with a wide range of seasonings.
Serving Suggestions
The beauty of a one-pot meal is that it takes care of dinner all by itself! But you can complement this savory casserole by pairing it with the fresh flavors of a Berry Salad, a vibrant Spring Salad, or these kid-friendly Fruit Kabobs. It’s also delightful paired with a bowl of soup, especially on those chilly autumn or spring days. My faves include this spicy Yellow Squash Soup, this surprisingly light Creamy Zucchini Soup, and this hearty Mushroom And Leek Soup.
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The post One-Pot Rice Casserole With Pumpkin appeared first on Food Faith Fitness.
