According to Andrea Mathis, M.A., R.D.N., L.D.N., author of The Complete Book of Smoothies, choosing foods that taste good to you, make you feel good, and keep you full is the most important thing to keep in mind when planning your week’s lunches. If you don’t have that, your meals won’t be as enjoyable or enjoyable for you, and you’ll be more likely to snack throughout the day.
Additionally, according to Mathis, select foods that support your health objectives and are nutrient-dense. When you think of casseroles, you probably picture rich, creamy, and indulgent holiday fare. Your plate should reflect this. But do all casseroles have to be bad for you? We’ve compiled a list of the best healthy casserole recipes so you can make a lot and feed your family quickly.
Casseroles are great for families, big events, meal prep, freezing food for after a vacation, and anyone who wants to make a lot of food in one pan. Fortunately, you can always eat a healthy casserole. According to Jessica Levinson, M.S., R.D.N., C.D.N., a culinary nutrition expert in Westchester, New York, casseroles can absolutely be a healthy meal option for families. In my opinion, casseroles are a must for busy families.
Julie Lopez, R.D., a chef, culinary nutrition consultant, and co-author of Healing Soup Cookbook, agrees that “all food fits.” All that matters is balance.”
She asserts that it is essential to consider your meal as a whole rather than dish-by-dish, despite the fact that many casseroles typically contain a lot of calories and include ingredients like cheese and cream sauces. Lopez suggests balancing heavier casseroles with salad or lean protein when planning your meal. She adds that you should concentrate on making a plate that contains carbohydrates, protein, healthy fats, and fiber.
In addition, Lopez recommends diluting pre-packaged sauces or making your own to cut down on some of the sodium and fat in these dishes. When making a casserole, Levinson suggests adding additional vegetables, herbs, and spices wherever possible. For instance, she frequently incorporates puréed butternut squash or cauliflower into cheese or cream mixtures.
According to Levinson, “it’s a great way to boost the vegetables and cut out some of the ingredients that are higher in calories.” She adds that choosing dairy that is part-skim, whole-grain noodles and rice, and sufficient protein either on the side or in the casserole can help balance out the final meal. Fiber, fat, and protein help people feel full and control their appetite. Avocados, which are loaded with fiber and heart-healthy fats that help you feel full longer, are one of her go-to additions to meals.
Mathis also suggests that you set goals for yourself that are both attainable and attainable over time if you are having trouble making lunches that will help you achieve your objectives. Choose meals that are simple to prepare and set aside a time or day to prepare your meals to help you stay on track, she advises. Harbstreet adds that you can try “habit stacking,” which involves incorporating meal preparation into an existing routine. She suggests, for instance, that rather than waiting until later when you’d rather be relaxing, you could prepare your lunch when you get home.
Are you ready to cook? You can quickly incorporate these 8 of our favorite weight loss lunch ideas into your meal preparation routine.
1. Unstuffed Cabbage Casserole
This unstuffed version of the comforting cabbage stew takes a simpler approach. Simply combine all of your favorite stuffed cabbage components for a hearty, veggie-packed dinner that warms the belly and fills the entire family in one skillet.
INGREDIENTS
- Cooking spray
- 1 large head cabbage, roughly chopped
- 2 tbsp. extra-virgin olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 lb. ground beef
- 2 tbsp. tomato paste
- 1 (14.5-oz.) can chopped tomatoes
- 1 c. rice
- 3 c. low-sodium chicken broth (or water)
- Chopped parsley, for serving
Instructions
- Preheat oven to 350° and grease a 9″-x-13″ baking dish with cooking spray. In a large dutch oven or pot over medium heat, heat oil. Add onion and cook until soft, about 5 minutes. Stir in garlic and cook until fragrant, 1 minute more. Add ground beef, breaking up meat with a wooden spoon, and cook until no longer pink, about 6 minutes. Drain fat.
- Return skillet to heat. Stir in tomato paste until beef is coated, then add chopped tomatoes, rice, and 2 cups broth. Season with oregano, salt, and pepper. Bring mixture to a simmer and cook 10 minutes, stirring frequently to prevent rice from scorching. Gradually stir in cabbage and cook until slightly wilted, 5 minutes. Stir in remaining 1 cup broth.
- Transfer mixture to prepared baking dish and cover dish with foil.
- Bake until rice is tender, about 40 minutes.
- Garnish with parsley before serving.
2. Healthy Mexican Casserole With Roasted Corn And Peppers
In this veg-forward casserole meal, combine the vegetables, beans, and other ingredients to accommodate whatever you have on hand. All year long, it’s gloriously cheesy, tasty, and comforting.
INGREDIENTS
- 2 red bell peppers
- 2 green bell peppers
- 1 jalapeno or 2 chipotle peppers (optional – just for more kick)
- 1/2 red onion
- 2 cups frozen corn
- 2 teaspoons chili powder
- 2 teaspoon cumin
- 1 teaspoon salt, to taste
- 2 cups Mexican cheese (mine was a Sargento blend)
- 18–20 corn tortillas
- 1 can refried beans
- 2 cups red enchilada sauce
- cilantro, guacamole, or sour cream for topping
Instructions
- Pan-roast the veggies: Dice the peppers and mince the onions. Heat a large nonstick skillet with a little bit of oil over high heat (**note – I used to recommend using no oil, because that’s what worked best for my with my Swiss Diamond nonstick pan, but several readers have ruined their own pans doing that so I am no longer recommending that!). Add the onion and peppers, sprinkle with chili and cumin, and stir, rest, stir, rest until you get a nice browning on the outside of the peppers. Remove and set aside. Repeat the roasting process with the corn, sprinkling with chili and cumin, removing from the heat when browned and roasted on the outside. Sprinkle the roasted veggies with a little bit of salt and toss to coat.
- Prep the ingredients: Grease a 9×13 inch baking pan and preheat the oven to 400 degrees. Cut the tortillas into thin strips. Put the refried beans in a bowl and mix with a little bit of water to make them easier to spread.
- Assemble: Spread a little bit of sauce on the bottom of the pan. Layer in order: half of the tortilla strips, ALL the beans, half of the veggies, half of the sauce, half of the cheese. Cover with the other half of the tortilla strips, veggies, sauce, and cheese.
- Bake: Cover with foil (I usually spray mine with cooking spray) and bake for 15-20 minutes, until the sauce is bubbling and the cheese is melted. Serve with guacamole, fresh cilantro, sour cream, or anything in the world that you want.
3. Hatch Chile Enchilada Casserole
This warm, savory, and family-friendly casserole is excellent for a night when you need something spicy. It makes a dairy-free and gluten-free one-pan marvel with pantry-stable salsa verde, tortillas, and cashew queso that you’ll want to make again and again.
INGREDIENTS
- 1 cup roasted hatch green chiles, diced *I use mild. You can use canned or fresh. (If you are using fresh roasted hatch chiles, make sure to peel the skin on the peppers.)
- 2 cups cooked chicken, chopped
- 10 oz Siete Cashew Queso Spicy Blanco
- 2 cloves garlic, minced
- 1/2 cup salsa verde
- 5 Siete cassava tortillas, halved and cut into 1 inch strips
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 1 tbsp extra virgin olive oil
- cilantro, for garnish
Instructions
- Preheat oven to 375 degrees.
- In a bowl, combine the hatch green chiles, chicken, cashew queso, garlic, salsa verde, tortillas, salt and pepper. Stir to until just combined.
- Spray a loaf pan or small baking dish (mine is 7×6) with non-stick cooking spray. Spread the casserole mixture in an even layer across the dish. Drizzle the top of the casserole with the olive oil.
- Transfer to the preheated oven and bake for 25 minutes. Remove from the oven and allow to cool for 5 minutes. Top with cilantro and a drizzle of salsa verde.
4. Cheesy Butternut Squash Casserole
When your fridge is overflowing with fall vegetables like kale and butternut squash, this fast casserole will feed a lot and taste delicious. It’s delicious, creamy, nutty, and cheesy all at the same time.
INGREDIENTS
- 4 Tbsp. extra-virgin oive oil, divided
- 1 medium yellow onion, finely chopped
- 5 garlic cloves, minced
- ¼ to ½ tsp. crushed red pepper flakes (depending on desired level of heat)
- 1 bunch lacinato kale, stems and ribs removed, chopped
- 1 cup heavy cream
- ⅓ cup, plus 2 Tbsp. grated Parmesan cheese, divided
- 1 Tbsp. Dijon mustard
- 1 Tbsp. fresh thyme leaves
- ¾ tsp. kosher salt
- ½ tsp. black pepper
- 2 lbs. peeled and cubed butternut squash
- ½ cup shredded Gruyere or gouda cheese
- 2 cups torn or roughly chopped sourdough bread
- ⅓ cup finely chopped walnuts
Instructions
- Preheat oven to 425ºF.Heat 2 Tbsp. olive oil in a large sauté pan over medium heat. Once hot, add onion; cook for 7 to 8 minutes, until soft. Stir in garlic and red pepper flakes; cook 2 more minutes.
- Stir in kale and cook until softened, about 2 to 3 minutes. Stir in heavy cream, ⅓ cup Parmesan cheese, Dijon mustard, fresh thyme, salt and pepper; simmer mixture until thickened, about 3 to 5 minutes.
- Arrange butternut squash in a greased 2- or 3-quart (11″ x 7″) baking dish. Carefully pour kale mixture over butternut squash, stirring to make sure it gets into all the crevices. Scatter Gruyere cheese overtop.Loosely cover casserole with foil and bake at 425ºF for 20 minutes.
- Meanwhile, combine sourdough, walnuts, remaining 2 Tbsp. Parmesan, 2 Tbsp. olive oil, and a small pinch of salt in a medium bowl. Massage oil into bread mixture until well-coated.Remove casserole from oven and discard foil. Scatter sourdough mixture overtop and return casserole to the oven. Bake, uncovered, for 15 to 20 more minutes, until the squash is tender and filling is thickened. Broil for the final 1 to 2 minutes for a more golden-brown crust, if desired. Let stand 5 to 10 minutes before serving.
5. Vegetarian Spaghetti Squash Casserole
Move over, spaghetti pie; this spaghetti squash casserole is a tasty, healthful, and vegetarian substitute. Spiced tempeh is blended in to create a fake meat-like texture that encourages your family to eat more vegetables and plant-based meals without even realizing it.
INGREDIENTS
Spaghetti Squash:
- 1 large spaghetti squash
- Approx. 1 Tbsp extra virgin olive oil (to brush squash)
- Salt + pepper (to crack over squash)
Tempeh Bolognese:
- 400 grams tempeh (7 ounces)
- 2 large red bell peppers
- 3 large carrots
- 3 large cloves garlic
- Approx. 2 Tbsp olive oil (for cooking, use more if needed)
- 1 Tbsp tamari
- 2 cups marinara sauce
- 1/4 cup tomato paste
- 1 Tbsp dried thyme
- 1 Tbsp dried oregano
- 1 Tbsp dried basil
- Salt + pepper, to taste
Toppings:
- 1.5-2 cups freshly grated parmigiano reggiano (or other meltable cheese/vegan cheese if desired)
- Freshly chopped basil (optional)
Instructions
- Preheat oven to 375F and line a large baking sheet.
- Cook spaghetti squash. With a sharp chef’s knife, cut ends of squash and stand upright. Cut down through the squash lengthwise, until it separates into two halves. Remove the seeds, and brush insides with olive oil. Crack salt + pepper generously. Place squash face side down on baking sheet, and cook in the oven for about 40 minutes.
- While the squash cooks, prepare the other ingredients. Mince garlic, and chop carrots and bell peppers into small pieces. Crumble tempeh with hands until it resembles ground meat.
- Make the tempeh bolognese. In a large skillet, add olive oil and minced garlic. Cook for 1-2 minutes, until garlic browns. Add crumbled tempeh and toss with tamari, cooking for 5-7 minutes until the tempeh starts to brown. Once browned, add the chopped vegetables, and cook for another 5-7 minutes until the veggies start to soften. Finally, add marina sauce, tomato paste, thyme, oregano, and dried basil. Cook altogether for a few minutes and set aside.
- Once squash has cooked, remove from oven. Flip over and let cool for a few minutes. With a fork, scrape the flesh out of the squash into spaghetti-like strands.
- Add the strands of spaghetti squash to a large casserole dish along with tempeh bolognese. Stir everything together well, so that the sauce is evenly distributed among the squash. Taste and adjust seasonings as needed.
- Sprinkle freshly grated cheese overtop of the entire dish and place in the oven for another 12 minutes, or until the cheese has melted.
- Remove casserole from oven, and serve with freshly cracked pepper and fresh herbs as desired. Enjoy hot!
6. Almond-Berry French Toast Bake
This baked French toast casserole is an excellent choice for feeding a crowd for breakfast or brunch. For a healthy tweak on this classic dish that will be a showstopper for Sunday mornings or weekday meal prep, use whole-wheat toast and cram in whatever fruit you have on hand.
INGREDIENTS
- 12 slices stale whole-wheat bread, cut into 1 1/2-in. cubes wheat bread,
- 6 to 8 oz. raspberries
- 6 large eggs
- 2 large egg whites
- 2 1/4 c. 2% milk
- 3 tbsp. pure maple syrup
- 2 tsp. pure vanilla extract
- 3/4 tsp. ground cinnamon
- 1/2 tsp. kosher salt
- 1/4 c. old-fashioned oats
- 1/4 c. sliced almonds
Instructions
- Lightly coat shallow 1 1/2-qt. baking dish with cooking spray. Scatter bread cubes and raspberries in even layer.
- In large bowl, whisk together eggs, egg whites, milk, maple syrup, vanilla, cinnamon, and salt. Pour mixture over top, cover, and refrigerate 3 hr.
- Heat oven to 350°F. Sprinkle oats and almonds over top and bake until puffed and golden brown, 40 to 50 min.
7. Baked Apple and Carrot Casserole
If you have a surplus of apples leftover from seasonal apple picking, this is a fantastic sweet and savory dish. Serve it with pork or chicken for a quick and easy seasonal supper.
INGREDIENTS
- 6 apples, cored, peeled, and thinly sliced
- 2 c. cooked carrot slices
- 1/3 c. brown sugar
- 2 tbsp. flour
- salt
- 3/4 c. orange juice
Instructions
Place half the apples in greased 2-quart baking dish and cover with half the carrots. Mix brown sugar, flour, and salt to taste, and sprinkle half the mixture over carrots. Repeat layers and pour orange juice over top. Bake at 350°F for 45 minutes.
8. Turkey Zucchini Enchilada Casserole
An enchilada bake is a family favorite, and this recipe retains the delicious cheese you adore while substituting some healthier ingredients. Contains ground turkey with vegetables such as zucchini, corn, and peppers. You’ll be too enthralled by the delicious tastes to realize that it’s healthful.
INGREDIENTS
- 2 medium zucchini (about 1 lb. total)
- 2 extra-virgin olive oil, plus more for baking dish
- 1 lb. ground turkey
- 1 medium onion, finely chopped
- 1 large red bell pepper, cored, seeds removed, and finely chopped
- 1 tsp. ground cumin
- 1 tsp. sweet paprika
- Kosher salt
- 3 cloves garlic, minced
- 2 (10-oz.) cans red enchilada sauce
- 1 (15-oz.) can black beans, rinsed and drained
- 1 1/2 c. fresh or frozen corn kernels
- 1/4 c. chopped pickled jalapeño, plus more for serving
- 2 c. shredded Mexican cheese blend
- Sour cream and chopped fresh cilantro, for serving
Instructions
- Using a Y-vegetable peeler or mandoline, very thinly slice zucchini lengthwise into long strips; set aside.
- Preheat oven to 375º. In a large high-sided skillet over medium-high heat, heat oil. Add turkey, onion, bell pepper, cumin, paprika, and 3/4 teaspoon salt. Cook, breaking up turkey with a spoon and stirring occasionally, until meat is browned and vegetables are softened, 5 to 8 minutes.
- Add garlic and cook, stirring, until fragrant and light golden, about 1 minute. Add enchilada sauce, beans, corn, and jalapeños. Bring to a boil and cook over medium-high heat, stirring occasionally, until thickened, 3 to 5 minutes. Remove skillet from heat.
- Lightly grease a 9″-by-9″ baking dish with oil. Arrange one-quarter of reserved zucchini strips on bottom of pan, slightly overlapping. Spoon one-third of turkey mixture over. Repeat 2 times, finishing with a layer of zucchini. Sprinkle top with cheese.
- Place baking dish on a large rimmed baking sheet. Bake casserole until bubbling and cheese is melted, about 30 minutes. If desired, broil 1 to 2 minutes for a golden top. Let rest 15 minutes.
- Serve topped with more pickled jalapeños, cilantro, and sour cream.