Jackfruit and Rice Casserole

When Comfort Food Grows Up

This jackfruit and rice casserole is such a great version of the ole chicken and rice casserole. There’s something about a casserole that feels like a hug from your past. When I was growing up, casseroles meant weeknight dinners in my Mamaw’s Corningware dishes or potlucks at church — bubbling, creamy, and topped with something crunchy. My family’s chicken-and-rice casserole was the ultimate. It came out golden and steamy, filling the whole kitchen with the smell of yumminess.

But when I shifted to a plant-based lifestyle, I wanted that same cozy comfort without the heavy feeling that followed. I still craved the warmth, the herbs, the stick-to-your-ribs satisfaction — just not the butter, cream, or chicken.

So, I started experimenting, and that’s when I discovered the magic of young jackfruit. When shredded and seasoned right, it gives that same tender, pull-apart texture that turns a casserole from simple to soul-satisfying. Add a creamy potato-based sauce instead of dairy, and you’ve got comfort food that loves you back.

This Jackfruit and Rice Casserole is my modern take on an old Southern favorite — creamy, herby, and full of familiar warmth. I try to make it on Sunday so we can eat it all week.

Nutritional Highlights

• Jackfruit provides texture and a subtle sweetness while being naturally low in fat and calories.
• Potatoes in the sauce deliver complex carbohydrates and potassium, promoting energy and heart health.
• Mushrooms add umami flavor plus B-vitamins for natural energy.
• Fresh herbs like sage and thyme contain antioxidants that support brain and immune function.
• This version has 75% less fat, 100% less cholesterol, 7 times more fiber and half the calories than the chicken version!

Serving Suggestions

• Sprinkle crushed whole-grain crackers or breadcrumbs on top before baking for a light, crunchy crust.
• Pair with steamed broccoli or roasted carrots for color and extra nutrients.
• Make it ahead — it reheats beautifully for next-day lunches.

🌻 Closing Thought

When this casserole comes out of the oven, it smells like the South — cozy, herby, and a little nostalgic. Every bite takes me back to my mama’s kitchen table, but this time, I can feel good knowing it’s plant-powered and nourishing.

Comfort food doesn’t have to come with compromise. Sometimes, it just needs a little reinvention — and a whole lot of heart.

Stay sunny, stay soulful, and keep stirring up goodness. 🌻

Jackfruit & Rice Casserole

Casseroles are the quintessential dish in the South. We give them to friends, neighbors and family during hard times and stack them on the table for a church potluck. In this version, jackfruit stands in for traditional pulled meats, its hearty texture soaking up savory seasonings and blending well with rice and veggies. Baked until golden, this dish delivers stick-to-your-ribs comfort we Southerners love in our casseroles. My husband likes to smoke the jackfruit on the grill, giving it that nice little bit of something extra.

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Prep Time 25 minutes mins

Cook Time 25 minutes mins

Servings: 6

Course: Main Course

Cuisine: American

Calories: 260

Ingredients Method Notes

Ingredients

  

• 1 15- ounce can of young jackfruit* shredded
• 1 cup cooked rice
• 1/2 onion diced
• 2 celery stalks diced
• 1 cup diced mushrooms
• 1 Tbsp fresh sage
• 1 Tbsp fresh thyme
• salt and pepper to taste

Potato Sauce

• 8-10 mini golden potatoes
• 1 tsp each of fresh sage, thyme, onion powder, garlic powder
• 1/4 cup veggie broth
• 1 Tbsp nutritional yeast** optional for slight cheesy flavor

Method

 

1. Make potato sauce:
2. Boil potatoes until a knife slides easily through them
3. Add potatoes and the 1 tsp each of spices to a food processor
4. Mix until creamy. Add veggie broth as needed to thin.
5. Add 1/2 Tbsp nutritional yeast to begin. More to taste.
6. Set aside.
7. Saute onion, celery, mushrooms, bell peppers, 1 Tbsp each of sage and thyme until vegetables are soft.
8. Set aside.
9. All rice, sauteed veggies and jackfruit to casserole dish.
10. Pour potato sauce over the top.
11. Mix well.
12. Top with Panko for crispy coating.
13. Bake 350 degrees for 20-25 minutes. Serve with hearty bread.

Notes

*Jackfruit can be found in the international section of the grocery store. I’ve also seen it in the canned fruit section. 

**Nutritional yeast is optional. If used, be careful of overuse. It can overpower the dish if too much is used.