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Baked Tomato & Feta Rice is a simple yet flavorful dish that combines the natural sweetness of cherry tomatoes, the creamy richness of feta cheese, and the aromatic touch of garlic and oregano. With an easy, hands-off cooking method—just mix the ingredients and bake—it’s perfect for a quick yet nutritious meal.
This dish has a light and fresh taste, thanks to the juicy tomatoes and mild spices. Using brown rice makes it a healthy, fiber-rich option. You can enjoy it on its own or pair it with fresh greens or grilled meats for a balanced meal. If you love a bit of heat, adding red pepper flakes will enhance its flavor even more.
It’s an excellent choice for anyone looking for a delicious, healthy, and fuss-free recipe! 🍅🧀🍽
Why You’ll Love It:
- Easy & Hands-Off Cooking – Just mix the ingredients, bake, and let the oven do the work. No complicated steps required!
- Healthy & Nutritious – Made with fiber-rich brown rice, antioxidant-packed cherry tomatoes, and protein from feta cheese, this dish is both wholesome and satisfying.
- Rich, Savory Flavor – The combination of juicy roasted tomatoes, creamy feta, and fragrant oregano creates a delicious, well-balanced taste.
- Perfect for Any Meal – Enjoy it as a light main dish, a hearty side, or pair it with grilled meats, seafood, or fresh greens for a complete meal.
- Minimal Cleanup – Everything bakes in one dish, making cleanup quick and easy. Less time washing dishes, more time enjoying your meal!
- Customizable – Want more protein? Add chickpeas or chicken. Prefer a spicier kick? Increase the red pepper flakes. This recipe is easily adaptable to your taste.
A simple, nutritious, and delicious dish that’s perfect for busy weeknights or meal prep!
Nutrition Facts (Per Serving)
- Calories: ~250-300 kcal
- Protein: ~10g
- Carbohydrates: ~40g
- Fat: ~8g
- Fiber: ~3-4g
- Sodium: ~400-500mg
Tips to Reduce Calories:
- Use Less Feta – Reduce the amount of feta cheese or opt for a low-fat version to cut down on calories and fat.
- Swap Brown Rice for Cauliflower Rice – For a lower-carb, lower-calorie option, replace brown rice with cauliflower rice. Adjust baking time accordingly.
- Use Less Oil – If adding extra oil for flavor, use a light spray instead of pouring to keep calories in check.
- Increase Veggies – Add more cherry tomatoes, spinach, or zucchini to bulk up the dish without adding many calories.
- Reduce or Skip Salt – Lower sodium intake by reducing salt and relying on fresh herbs and spices for flavor.
- Use Low-Fat Feta or Reduce Portion Size – A smaller serving size can naturally cut calories while still being satisfying.
What Kind of Rice to Use?
- Brown Rice – Best for a hearty, fiber-rich option with a slightly nutty flavor. It holds up well to baking.
- White Rice – Cooks faster but may become softer. Adjust liquid and baking time accordingly.
- Basmati or Jasmine Rice – Adds a fragrant touch but may require less water and time.
- Cauliflower Rice – A low-carb alternative, but reduce baking time significantly.
Baked Tomato & Feta Rice
Baked Tomato & Feta Rice is a simple, flavorful dish with cherry tomatoes, feta, and oregano. Easy to make, healthy, and perfect alone or with grilled meats! 🍅🧀🍽
Servings: 6
Calories: 275kcal
Ingredients
- 5 cups cherry tomatoes
- 1½ cups brown rice
- 3 cloves garlic minced
- 1 tablespoon fresh oregano or dried
- ½ teaspoon ground black pepper
- ½ teaspoon red pepper flakes optional
- ½ teaspoon salt
- 3 cups boiling water
- 1 6-ounce block feta cheese
Instructions
- Preheat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
- Mix ingredients: In the dish, combine cherry tomatoes, brown rice, garlic, oregano, black pepper, red pepper flakes (if using), and salt. Pour in the boiling water and stir well.
- Add feta: Place the whole feta block in the center without breaking it.
- Bake: Cover the dish tightly with foil and bake for 60 minutes, until the rice is tender. Remove the foil and bake for another 15 minutes to let the excess liquid evaporate.
- Broil: Increase the oven temperature to broil and broil for 2-3 minutes until the feta is lightly browned.
- Finish: Remove from the oven and stir gently to mix the feta into the rice. Garnish with oregano if desired.