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Cheesy Hamburger Rice Casserole

Healthy Ground Beef and Rice Casserole

Melena
This Healthy Ground Beef and Rice Casserole is cozy, hearty, and packed with nutritious ingredients — the perfect balance of comfort and health. Made with lean ground beef, brown rice, fresh veggies, and a light creamy base, it’s a wholesome family dinner that’s both satisfying and easy to prepare. Perfect for busy weeknights or meal prep!
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes

Ingredients
  

  • Main Ingredients
  • 1 lb 450 g lean ground beef (90% or higher)
  • 2 cups cooked brown rice or jasmine rice
  • 1 cup low-sodium beef broth
  • 1 cup diced tomatoes canned or fresh
  • ½ cup tomato sauce
  • 1 small onion chopped
  • 2 garlic cloves minced
  • 1 bell pepper diced
  • ½ cup Greek yogurt or light sour cream
  • 1 cup reduced-fat shredded cheese cheddar or mozzarella
  • 1 tbsp olive oil
  • Salt and black pepper to taste
  • Optional Add-Ins
  • 1 cup spinach kale, or zucchini (chopped)
  • ½ cup black beans or lentils
  • ¼ tsp paprika or chili flakes for heat

Instructions
 

  • Cook the Beef
  • In a large skillet, heat olive oil over medium heat.
  • Add lean ground beef and cook until browned, breaking it apart with a spatula. Drain excess fat.
  • Add Veggies
  • Stir in onion, garlic, and bell pepper. Cook for 3–4 minutes until softened and fragrant.
  • Combine the Base
  • Add cooked rice, diced tomatoes, tomato sauce, and beef broth. Stir well until evenly mixed.
  • Make It Creamy
  • Remove from heat and stir in Greek yogurt or light sour cream for a creamy, balanced texture.
  • Assemble the Casserole
  • Transfer mixture into a lightly greased 9×13-inch baking dish.
  • Top with shredded cheese and sprinkle with paprika or chili flakes if using.
  • Bake
  • Bake at 375°F (190°C) for 20–25 minutes, or until cheese is melted and bubbly.
  • Rest & Serve
  • Let sit for 5 minutes before serving. Garnish with fresh parsley or chopped green onions.

Notes

  • Use pre-cooked rice to save time and avoid sogginess.
  • Don’t skip the resting step — it helps the casserole set.
  • Add vegetables in layers for even cooking and more color.
  • Assemble ahead and refrigerate overnight for a quick bake the next day.