16 High-Protein Casseroles to Help Reduce Inflammation
Reviewed by Dietitian Jessica Ball, M.S., RD
Don’t know what to eat for dinner tonight? One of these filling, high-protein casseroles should do the trick. Each one is packed with at least 15 grams of protein per serving from ingredients like beans, tuna and chicken to help you stay full for longer. Plus, these meals feature other nutritious, anti-inflammatory foods like herbs, veggies, whole grains and healthy fat. They’re a great option to help you relieve the pesky symptoms of inflammation like digestive issues, mental fog and joint stiffness. Go ahead and preheat your oven for flavorful recipes like our Chicken & Zucchini Casserole and Cheesy Black Bean & Quinoa Skillet Casserole to keep you feeling satisfied and nourished through the night.
Anti-Inflammatory Lemony Salmon & Orzo Casserole
This lemony salmon and orzo casserole is a one-dish dinner that's packed with omega-3 fatty acids—a polyunsaturated fat in salmon that can help tame inflammation and may even help lower blood pressure. Here, omega-3-rich salmon sits on top of an orzo mixture that bakes in the oven, instead of boiling on the stovetop, absorbing all the bright and lemony flavors while it cooks.
Anti-Inflammatory Lemony Salmon & Orzo Casserole
Stuffed Pepper Casserole
You won't be stuffing any peppers for this stuffed pepper casserole, but you will be enjoying the sweet and smoky combination of flavors coming from bell peppers, fire-roasted tomatoes, smoked paprika and ground beef. You can use precooked rice from the package or leftover brown rice if you have it. If using leftover rice, you will need about 1 1/2 cups.
Chicken & Zucchini Casserole
This baked chicken and zucchini casserole is creamy, hearty and low-carb! The whole family will love this easy casserole, plus it's a great way to get the kids to eat their veggies.
Cabbage Roll Casserole
This casserole has all the elements of cabbage rolls—ground beef, onion and rice cooked in tomato sauce—and skips the fuss of rolling. The cabbage is chopped instead and layered with the saucy filling, then topped with cheese for a satisfying and easy casserole.
Our Pesto Tuna Noodle Casserole Tastes Better Than Your Grandma’s
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
A creamy pesto sauce with sweet shallots and wilted spinach gives a light and bright spin to classic tuna noodle casserole. Albacore tuna is an ideal choice, as it holds its texture well once mixed in, although any water-packed tuna will do the job. For the best results, we recommend using refrigerated pesto for its fresh flavor which enhances the overall dish.
Mom's Creamy Chicken & Broccoli Casserole
This lightened-up creamy chicken casserole is packed with veggies. The sauce at the heart of this family-friendly casserole uses fat-free milk with a combination of fat-free Greek-style yogurt and a little mayonnaise to give it body.
Cheesy Black Bean & Quinoa Skillet Casserole
This Southwestern-inspired one-skillet casserole is stuffed with quinoa and plenty of fresh vegetables. Sharp Cheddar cheese flavors the filling and adds a layer of ooey-gooey melted cheese on top.
Spaghetti Squash Casserole
Strands of tender squash replace pasta for a more flavorful version of spaghetti pie casserole. Not to mention, spaghetti squash is a low-carb alternative to pasta and saves more than 150 calories per serving compared to a traditional recipe. A sprinkling of nutty fontina cheese melts into a gooey topping.
Chicken Parmesan Casserole
We took the best parts of chicken Parmesan—ooey-gooey cheese, crispy breadcrumbs and plenty of tomato sauce—and spun them into an easy family-friendly casserole.
Salmon Noodle Casserole
This salmon noodle casserole is filled with creamy pasta, chunks of salmon and plenty of vegetables for a well-rounded meal. Dijon mustard flavors the dish, complementing the salmon and asparagus.
Creamy Chicken, Mushroom & Spinach Skillet Casserole
This spinach-packed casserole cooks on the stovetop and bakes in the same skillet for a family-friendly dinner with an easy cleanup. You can use leftover chicken and cook the pasta ahead of time to speed up the prep.
Chicken Enchilada Skillet Casserole
This simplified take on cheesy chicken enchiladas only requires one pan for cooking and eliminates the need to stuff and roll corn tortillas. Charring the veggies in a cast-iron skillet adds depth of flavor. Don't worry if you don't have one, because you can use any oven-safe skillet instead.
Skillet Tuna Noodle Casserole
Known as Tuna-Pea Wiggle to some, this family-friendly tuna noodle casserole tends to be made with canned soup and whole milk, which means high fat and sodium. We remedy this by making our own creamy mushroom sauce with nonfat milk thickened with a bit of flour. Look for whole-wheat egg noodles--they have more fiber than regular egg noodles (but this dish will work well and taste great with either).
Spanakopita-Inspired Chicken & White Bean Casserole
This is a fun take on spanakopita, with a creamy feta-and-spinach filling and a crispy phyllo topping. Chicken and white beans pack in the protein. Any white beans, such as cannellini, garbanzo or navy beans, work well here. To keep the phyllo dough from drying out as you build the casserole, keep the unused sheets under a clean, damp towel.
Two-Bean Enchilada Casserole
This classic and comforting dish is easy to make on a busy weeknight. Serve this casserole with your favorite toppings, like shredded lettuce, olives or tomatoes.
Easy Tuna Noodle Casserole
Use reduced fat soup and fat-free milk to make this favorite casserole lower in fat and calories. Adding a variety of vegetables makes it more nutritious than the traditional recipe.
Read the original article on Eating Well.
