18 High-Fiber, High-Protein Dinner Casseroles
Reviewed by Dietitian Jessica Ball, M.S., RD
Help yourself feel full and satisfied tonight by making one of these casseroles for dinner. From a skillet packed with beans and cheese to a baking dish filled with chicken and pasta, you’re sure to find something both flavorful and nutritious in this roundup. Also, each dish offers at least 15 grams of protein and 6 grams of fiber per serving. Protein and fiber are nutrients that can help you stay full for longer, regulate digestion, support bone health and more.
Take advantage of these nutritional benefits by making recipes like our Cheesy Black Bean & Quinoa Skillet Casserole and Anti-Inflammatory Lemony Salmon & Orzo Casserole. We’re sure you’ll find them delicious and worth making again and again.
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.
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.
Chicken Taco Casserole
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
This flavorful chicken taco casserole is packed with veggies, chicken, cheese and crispy tortilla chips and baked to perfection, then topped with fresh tomatoes, crisp iceberg lettuce and creamy avocado—just like a classic taco. Make it your own by swapping out the black beans for pinto beans or adding pepper Jack cheese for some added kick. If you want to keep it mild, opt for a milder taco seasoning and skip the jalapeños.
Lasagna with Slow-Roasted Tomato Sauce
Slow-roasting the tomatoes gives the tomato sauce for this lasagna recipe an intense depth of flavor—which is then enhanced by the umami in onions, Parmesan and spinach. The lasagna noodles are layered into the lasagna uncooked; the moisture from the fresh spinach cooks them perfectly as the lasagna bakes in the oven.
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.
Beef & Black Bean Nacho Casserole
Hominy adds a chewy texture in this healthy casserole, which draws flavor inspiration from nachos. Crushed corn tortilla chips add a crunchy layer to complete the dish. Mild, medium and hot green chiles all work well, so choose what you like best depending on your heat preference.
Shrimp and Cauliflower Bake
This quick and easy seafood casserole gets bright flavor from fresh dill and feta cheese.
Slow-Cooker Chicken & Pinto Bean Enchilada Casserole
This slow-cooker meal is comfort food at its best: the layers of tortillas, cheese and sauce meld together into a cozy casserole inspired by the flavors in enchiladas. The top tortilla layer gets beautifully crispy in the slow cooker. We use pinto beans, but you could easily swap in black beans.
Philly Cheesesteak Casserole
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
With the combo of beef, cheese and bell pepper, this easy casserole hits the nail on the head when it comes to the flavors of classic Philly cheesesteak. It's sure to be a new family favorite that's quick enough to pull off on a weeknight. We love the flavor smoked provolone lends to the dish, but if you want a more traditional flavor, aged provolone works just as well.
Pesto Tuna Noodle Casserole
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.
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.
Cheesy Meatball Casserole
This cheesy meatball casserole is a family favorite, with basil adding flavor to the meatballs and grated onion adding moisture. Melted mozzarella cheese tames the spice, but feel free to cut back or eliminate the crushed red pepper if you prefer a milder dish.
Chicken, Peppers & Pasta Casserole
You can assemble this healthy chicken casserole before you leave for a party and pop it in the oven at the host's house. Or bake it at home and bring it along--it's delicious at room temperature too.
Caprese Casserole
This healthy casserole comes together easily, making it the perfect choice for any weeknight dinner. Be sure not to overcook the pasta or it will turn mushy. And don't skip the balsamic vinegar at the end—it's a bright finishing touch.
Tuna Casserole with Orzo, Eggplant & Feta
Tuna casserole is a timeless comfort-food recipe; this one incorporates eggplant, artichoke hearts, oregano, olives and feta cheese for a Greek-inspired flair.
Gruyere, Asparagus & Pea Baked Pasta
This healthy casserole recipe contains tons of veggies alongside whole-wheat pasta for a satisfying dinner kids and adults will enjoy.
Sloppy Joe Casserole
Like sloppy Joes? Then you'll love this sloppy Joe casserole recipe. This kid-friendly dinner has the classic sloppy Joe flavors kids love, while parents will like all the veggies that are packed in to make it a healthy meal.
Vegetarian Spinach Enchiladas
This vegetarian enchilada recipe is weeknight-fast when you skip the step of filling and rolling the enchiladas and make a stacked enchilada casserole instead. Just layer the tortillas, sauce and cheesy spinach filling the way you would lasagna and have the casserole in the oven in 20 minutes.
Read the original article on Eating Well.
