Cozy Casseroles to Improve Your Gut Health (Weekly Plan & Shopping List!)
These recipes support a healthy gut, helping you feel your best!
Reviewed by Dietitian Jessica Ball, M.S., RD
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There’s nothing more comforting than ending my day with a hearty dinner—and casserole meals deliver just that. I also love knowing that casserole recipes make more than two servings, so my husband and I will have plenty of leftovers to reheat for lunch. Plus, these recipes support a healthy gut, helping us feel our best. While we may associate gut health with constipation and bloating, it actually plays a very important role in our overall health—from promoting healthy aging to improving immune function.
Your Weekly Plan
Sunday: Baked Spaghetti
Monday: Cheesy Black Bean & Quinoa Skillet Casserole
Tuesday: Anti-Inflammatory Lemony Salmon & Orzo Casserole
Wednesday: Spanakopita-Inspired Chicken & White Bean Casserole
Thursday: Shrimp and Cauliflower Bake
Friday: EatingWell's Eggplant Parmesan
Sunday: Baked Spaghetti
I recently rediscovered the pleasures of baked pasta—from the crisp noodles on top to the ooey-gooey cheese—and I can’t get enough of it. This version features whole-wheat pasta instead of regular for more gut-friendly fiber.
Monday: Cheesy Black Bean & Quinoa Skillet Casserole
While not exactly a Mexican dish, Southwestern-inspired dishes like this one always remind me of home, making this dish extra comforting. Packed with veggies like corn, onion, poblano pepper and tomato, this recipe is a gut-healthy winner. Plus, the quinoa and beans boost the fiber content and make this vegetarian dinner high in protein.
Tuesday: Anti-Inflammatory Lemony Salmon & Orzo Casserole
Garlic, fresh dill, lemon and capers make this a super-flavorful casserole. It requires only 20 minutes of active time, and the oven takes care of the rest. Plus, omega-3-rich salmon, dark-green asparagus and vitamin D deliver anti-inflammatory benefits.
Wednesday: Spanakopita-Inspired Chicken & White Bean Casserole
Whenever I want to make a weeknight dinner that looks a bit fancier, I like to make this spanakopita-inspired casserole. Plus, it makes me feel like I’m having spinach dip for dinner (yum!) For some freshness and an additional gut-healthy boost, I’ll serve it with a Brussels Sprouts Caesar Salad—a delicious twist on a classic.
Thursday: Shrimp and Cauliflower Bake
While this recipe is prepped in just 15 minutes, using pre-cut cauliflower florets and chopped onions from the produce department helps me save even more time. And tomatoes (yes, even canned ones) and cauliflower are packed with satisfying fiber that feeds your gut microbiome. I’ll serve it with crusty whole-wheat bread drizzled with olive oil to scoop up all the deliciousness.
Friday: EatingWell's Eggplant Parmesan
If eggplant Parmesan is one of your favorite classic dishes but you don’t love how heavy it can be, this version is for you. We baked the breaded eggplant instead of frying it, for a lighter but still delicious take. Store-bought tomato sauces tend to be high in sodium, so we use no-salt-added tomato sauce pumped up with extra seasonings for plenty of flavor. I’ll serve it with a Basic Green Salad with Vinaigrette for a simple and refreshing side that boosts the fiber, too.
EatingWell's Eggplant Parmesan
I wish you all a great week and I hope you enjoy this dinner plan. Don't forget to add a recipe review if you try one.
Read the original article on Eating Well.
