⏱ 85 min total

Easy Rice and Mushroom Casserole

Name: Easy Rice and Mushroom Casserole
Prep time: 10 min
Cook time: 75 min
Total time: 85 min
Yield: 1 serving
Ingredients: ¼ cup Brown rice; ½ spray , about 1/3 second Cooking spray; ¼ tbsp Olive oil; ¾ cup, pieces or slices White mushrooms; ¼ medium Onion; ½ cloves, minced Garlic; ½ large Egg; ¼ cup Cottage cheese; 2 tbsp Sour cream; ⅛ tsp Salt; 2 tbsp Parmesan cheese

Per 1 serving · 254 g · 11 ingredients

Calories

385

19%
of a 2,000 cal day

Protein
21g
21% of calories
Carbs
44g
45% of calories
Fat
14g
33% of calories

Portion

At a glance

One serving of Easy Rice and Mushroom Casserole (254 g) has 385 calories, with 21 g of protein, 44 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (41% DV), riboflavin (b2) (43% DV) and niacin (28% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 33%, 29% and 38% of the daily value.

Per 100 g

152cal

medium energy density

Protein per 100 cal

5.3g

Net carbs

41g

carbs minus fiber

Fiber

2.6g

4.4 g sugar

High in

20%+ of the daily value

Protein41%
Riboflavin (B2)43%
Niacin28%
Vitamin B633%
Vitamin B1236%
Pantothenic acid43%

Good source of

10–19% of the daily value

Vitamin A11%
Thiamine19%
Folate (B9)12%
Potassium10%

Watch

20%+ of the daily value

Sodium33%
Saturated fat29%
Cholesterol38%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 75 min

1
Cook the rice according to package directions, then set aside to cool to room temperature.
2
Preheat the oven to 350°F and place a rack in the middle. Lightly grease a 3-quart baking dish.
3
Heat olive oil in a large skillet over medium-high heat. Add mushrooms and a couple of pinches of salt, sauté until the mushrooms release liquid and start to brown.
4
Add onions and cook for 5 minutes, stirring occasionally. Stir in the garlic and cook for 1 more minute.
5
Remove from heat, add the cooked rice and half of the Parmesan cheese, and stir until combined.
6
In a large bowl, whisk eggs, cottage cheese, sour cream, and salt.
7
Add the rice mixture to the egg mixture and stir until well combined.
8
Transfer the mixture to the prepared baking dish and flatten with a spatula. Sprinkle the remaining Parmesan cheese on top and cover with foil.
9
Bake for 30 minutes, then remove the foil and bake for an additional 20 to 25 minutes until golden.
10
Serve warm.

Vitamins & minerals

Amounts for 1 serving (254 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	100 μg	11%
Vitamin C	4 mg	4%
Vitamin D	1 μg	5%
Vitamin E	1 mg	8%
Vitamin K	4 μg	3%
Thiamine	0.2 mg	19%
Riboflavin (B2)	1 mg	43%
Niacin	4 mg	28%
Vitamin B6	0.4 mg	33%
Folate (B9)	46 μg	12%
Vitamin B12	1 μg	36%
Pantothenic acid	2 mg	43%
Choline	116 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	226 mg	23%
Iron	2 mg	21%
Potassium	448 mg	10%
Magnesium	88 mg	21%
Phosphorus	437 mg	62%
Zinc	2 mg	21%
Copper	0.4 mg	39%
Manganese	2 mg	78%
Selenium	32 μg	58%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	16 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	18 μg	—
Fructose	0.5 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	99 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	1 μg	—

Burning 385 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

73min
Walking (3.5 mph)
46min
Cycling (moderate)
32min
Running (6 mph)
54min
Swimming laps

Common questions

How many calories are in Easy Rice and Mushroom Casserole?

One serving of Easy Rice and Mushroom Casserole (1 serving) has 385 calories, which works out to 152 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Easy Rice and Mushroom Casserole high in protein?

It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Easy Rice and Mushroom Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Easy Rice and Mushroom Casserole?

759 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Easy Rice and Mushroom Casserole?

4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (254 g)

Calories385

% Daily Value*

Total fat 14g	18%
Saturated fat 5.9g	29%
Trans fat 0g
Cholesterol 114mg	38%
Sodium 759mg	33%
Total carbohydrate 44g	16%
Dietary fiber 2.6g	9%
Total sugars 4.4g
Protein 21g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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