20 Healthy Casserole Recipes for Dinner Tonight or to Freeze for Later

When you think of casseroles, you probably think of creamy, heavy, and decadent dishes you indulge in during the holiday seasons. But are all casseroles doomed to be unhealthy? Here we share the best healthy casserole recipes so you can benefit from bulk cooking and get your family fed fast.

Casseroles are great for families, larger events, meal prep, freezing food for after vacation, and anyone who wants to make a large batch meal in one pan, and luckily, there’s always space in your diet for a healthy casserole. “Casseroles can absolutely be a healthy meal option for families, and in my opinion, they are a must for busy families,” says Jessica Levinson, M.S., R.D.N., C.D.N., a culinary nutrition expert in Westchester, New York.

“All food fits,” agrees Julie Lopez, R.D., chef, culinary nutrition consultant, and co-author of Healing Soup Cookbook. “It’s all about balance.”

She says even though many casseroles are classically calorie-dense and use ingredients like cheese and cream sauces, it’s important to think about your meal as a whole instead of dish-by-dish. When planning your meal, create balance by pairing heavier casseroles with a salad or lean protein, Lopez suggests. Focus on creating a plate that incorporates protein, healthy fats, fiber, and carbohydrates, she adds.

Plus, Lopez encourages making your own sauce or diluting pre-packed ones to cut down on some of the sodium and fat that often come along with these dishes. Levinson adds you can try fitting in extra veggies, herbs, and spices where you can when making a casserole. For example, she’ll often add puréed cauliflower or butternut squash to cheese or cream mixtures.

“It’s a great way to boost the veggies and reduce some of the higher-calorie ingredients,” Levinson says. She adds that opting for part-skim dairy, whole grain noodles and rice, and sufficient protein either on the side or in the casserole can help balance out the final meal.