Casseroles can be a great healthy meal. They are a one-dish meal that is baked in the oven in a large deep dish. As it cooks, the ingredients bake together into a single dish. There really isn’t a right or wrong way to make a casserole. And that’s the beauty of them. They’re flexible, easy to reheat, and can be tailored to fit almost any dietary preference. Healthy casserole recipes are lifesavers when you've got a million and one things on your mind and cooking elaborate meals isn't one of them. Stressful times call for big batches of simple dishes that are easy to throw together, and don't take long to make or reheat. With one of these in the fridge (or freezer), a satisfying breakfast, lunch, or dinner is always just minutes away.
Casseroles have endless potential when it comes to meal prep. They’re simple to prepare, easy to portion for the week ahead, and versatile enough to keep meals from feeling repetitive.
In general, meals that feature a flavorful mix of proteins, carbs, fats, and veggies or fruits are the most likely to fill you up. And casseroles are a particularly convenient way to combine a variety of flavorful ingredients from the different food groups into one delicious, hearty dish. Think a breakfast casserole with eggs, sausage, and broccoli, or a shepherd's pie filled with veggies and lentils for dinner. Whatever your taste or dietary preferences, it's not hard to find a satiating, deep-dish casserole that you'll enjoy.
A casserole refers to a one-dish meal that is baked in the oven in a large deep dish. As it cooks, the ingredients bake together into a signal dish. There really isn’t a right or wrong way to make a casserole. And that’s the beauty of them.
Here are some nutritious, filling, and satisfying casserole recipes perfect for meal prep.
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Casserole Components
When making or looking for a healthy casserole recipe, look for ones with protein, a decent amount of vegetables, some carbs, and healthy fats.
- Protein: any kind you like! Some favorites are chicken, ground beef, turkey, tuna, eggs (for a breakfast casserole), or even beans.
- Carbs or starch: not all casseroles contain starches, but a lot do. Things like rice, pasta, or starchy veggies like potatoes or squash are common.
- Veggies: the more the merrier!
Meal Prep Casserole Ideas
1. Chicken and Cauliflower Rice Casserole
High in protein and lower in carbs, this dish is perfect when you want something hearty but not too heavy.
Start by sautéing mushrooms and onions in a skillet until softened, then stir in cauliflower rice and a bit of garlic for flavor. Layer the mixture with seasoned chicken thighs in a casserole dish, pour over a light cream sauce or broth and cheese, and bake until the chicken is cooked through.
The result is a filling casserole that delivers lean protein, fiber, and antioxidants from the veggies, making it a balanced option for weeknights or alongside lighter meals like burger bowl meal prep.
2. Pesto Tuna Noodle Casserole
Sometimes convenience is key, and this one is quick to pull together. Cook whole grain noodles until just tender, then toss them with canned albacore tuna, a generous spoonful of pesto, and fresh spinach leaves. Transfer everything to a baking dish, sprinkle with a bit of Parmesan or mozzarella, and bake until golden and bubbly.
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The tuna provides omega-3 fatty acids for heart health, while the spinach contributes iron and antioxidants. It’s a comforting dish that also supports long-term wellness, similar in ease to protein burrito meal prep when you want grab-and-go options.
3. Chicken Fajita Casserole
Packed with color and bold flavor, this casserole is a family favorite. Begin by slicing bell peppers and onions, then mix them with fajita seasoning and chicken thighs or breasts. Add strips of corn tortillas to the baking dish for texture, layer everything together, and top with shredded cheese before baking. Quick, easy, and SO delicious. This Chicken Fajita Casserole is the BEST healthy dinner recipe! My entire family loves it and it’s a recipe I like to keep on repeat. Made with sliced fajita veggies, flavorful chicken (or rotisserie chicken), a smoky fajita sauce, whole wheat tortilla pieces, beans, spinach, and topped off with cheese and cilantro to your heart’s desire.
The peppers add vitamin C and antioxidants, the chicken gives you steady protein, and the tortillas bring fiber if you choose whole corn. It’s an easy way to transform fajitas into a meal-prep staple, much like how meal prep quesadillas bring variety to a weekly plan.
Chicken fajita casserole loaded with seasoned chicken, rice, peppers, onions, mushrooms, tomatoes, taco seasoning, and melted cheese.
4. Healthy Shepherd’s Pie with Cauliflower-Potato Mash
Comfort food can still be nourishing, and this dish proves it. Brown lean ground beef or turkey with carrots, peas, and onions, then spread the mixture in a baking dish. Instead of topping it with only potatoes, whip up a blend of potatoes and cauliflower for a lighter, veggie-packed mash.
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Spread the mash over the filling, bake until the top is slightly browned, and you’ll have a cozy casserole that provides protein, fiber, and plenty of micronutrients from the mixed vegetables. It reheats beautifully, making it an excellent choice for meal prep alongside other staples like curry meal prep for variety.
5. Spinach and Artichoke Pasta Casserole
If you love the flavors of spinach and artichoke dip, this casserole takes it to a whole new level. Cook pasta until just al dente, then combine it with sautéed spinach, canned artichokes, garlic, and a light cream cheese or Greek yogurt sauce. Sprinkle shredded mozzarella on top and bake until bubbly.
The spinach adds iron and antioxidants, the artichokes provide fiber, and the yogurt boosts protein without overwhelming richness. It’s indulgent enough to feel special, yet wholesome enough to fit into a regular meal-prep rotation.
6. Chicken and Rice Casserole
Nothing says weeknight simplicity like chicken and rice baked together. To prepare, season bone-in or boneless chicken thighs with herbs and place them over uncooked rice in a casserole dish alongside broccoli. Pour in warm chicken stock, add a touch of sour cream or Greek yogurt for creaminess, and bake until the rice is tender and the chicken is juicy. Chicken broccoli rice casserole is a healthy, cheesy, and easy recipe that will please everyone at your table.
This dish provides a steady balance of protein and complex carbohydrates, and the slow cooking process infuses the rice with rich flavor. It’s a classic that freezes and reheats especially well, making it a smart addition to meal prep, just like meal prep protein bowls that deliver the same balance of nutrients in a different format.
7. Sweet Potato and Black Bean Enchilada Casserole
This casserole is a plant-forward option that doesn’t skimp on flavor or staying power. Roast cubes of sweet potato until tender, then layer them in a baking dish with black beans, enchilada sauce, and corn tortillas. Add shredded cheese or a dairy-free alternative if you prefer, and bake until the layers meld together.
The sweet potatoes offer beta-carotene for eye health, the beans supply plant protein and fiber, and the tortillas make it hearty enough to stand alone. It reheats beautifully, making it one of the best vegetarian-friendly casseroles for weekly meal prep.
8. Turkey and Zucchini Lasagna Casserole
A fun twist on lasagna, this version uses zucchini slices in place of some pasta layers for a lighter finish. Brown ground turkey with garlic and onion, stir in marinara sauce, and layer it with zucchini ribbons, whole-grain noodles, and ricotta cheese. Bake until the top is golden and bubbly. Turkey, zucchini, & rice casserole makes an easy dinner packed with lean protein and vegetables.
The zucchini boosts fiber and hydration, while the turkey provides lean protein. It’s hearty, nutrient-rich, and reheats perfectly for weekday lunches or dinners.
9. Mediterranean Quinoa Casserole
This casserole brings a burst of fresh flavor to meal prep. Start by cooking quinoa, then layer it with chickpeas, roasted zucchini, cherry tomatoes, and Kalamata olives. Crumble feta cheese on top and drizzle lightly with olive oil before baking until warmed through.
The combination offers plant-based protein, heart-healthy fats, and plenty of antioxidants. It’s a lighter casserole that still keeps you full, and the Mediterranean flavors make it feel anything but routine.
10. Mexican Street Corn Casserole
This casserole transforms the flavors of elote into a make-ahead dish that works beautifully for meal prep. Roast fresh or frozen corn until slightly charred, then mix it with black beans, bell peppers, jalapeños, and a creamy sauce made from Greek yogurt, lime juice, and chili powder. Transfer to a baking dish, sprinkle with cotija or feta cheese, and bake until golden on top.
The corn offers antioxidants like lutein and zeaxanthin, while the beans provide protein and fiber to keep you full. It’s bold, colorful, and perfect for pairing with grilled chicken or serving on its own.
11. Eggplant Parmesan Casserole
When you’re craving comfort food, this lighter take on Eggplant Parmesan fits the bill. Slice eggplant into rounds, brush with olive oil, and bake until tender. Layer the slices with marinara sauce, part-skim mozzarella, and a sprinkle of Parmesan, repeating until your dish is full. Bake until bubbly, then let it rest before slicing. Cheesy eggplant casserole layers eggplant with protein-rich turkey and mozzarella. Cook up a healthy make-ahead dinner with this baked eggplant parmesan without egg.
The eggplant supplies fiber and antioxidants, while the tomato sauce is rich in lycopene, which supports heart health. By baking instead of frying, you cut down on excess oil without losing flavor or satisfaction.
12. Broccoli Cheddar Brown Rice Casserole
Sometimes, simple ingredients create the most comforting meals. Cook brown rice ahead of time, then mix it with steamed broccoli, shredded carrots, and a creamy cheese sauce made with sharp cheddar and a little milk. Spread into a baking dish, top with breadcrumbs for crunch, and bake until golden.
The broccoli provides vitamin C and fiber, the rice delivers whole-grain carbs for steady energy, and the cheese adds calcium and protein. It’s a cozy casserole that sneaks in extra vegetables without losing its classic appeal.
13. Mushroom and Wild Rice Casserole
Earthy and savory, this casserole is a vegetarian option that reheats beautifully. Start by cooking wild rice in broth until tender. In a skillet, sauté mushrooms, onions, and garlic with a touch of olive oil until caramelized, then fold them into the rice along with a light cream sauce or broth-based mixture. Transfer to a baking dish, top with Parmesan and fresh herbs, and bake until set. Paleo-friendly, dairy-free, and gluten-free, this recipe is known for it’s indulgent, savory flavor.
Wild rice provides extra protein and fiber compared to white rice, and mushrooms are packed with B vitamins and antioxidants. This is the kind of casserole that feels both rustic and nourishing, perfect for cold evenings.
14. Italian Chicken Meal Prep Casserole
This Italian Chicken Meal Prep Casserole is made with tender chicken, juicy tomatoes, spinach, and Italian seasoning for a family-friendly, low-carb, keto-friendly, and gluten-free meal. When I make chicken casseroles like this one, I like to use any leftover chicken that I have in my fridge. Using white meat is generally a healthier choice for my Italian chicken recipe.
This Italian chicken meal prep casserole is a great use for leftover chicken or rotisserie chicken.
- 1 ½ cups fresh cherry tomatoes, diced. Drain excess tomato juice before using.
- Before you begin - TO AVOID EXCESS WATER in casserole, you can lightly bake zucchini slices in oven at 400F for 10 minutes before adding them to the casserole.
- Preheat oven to 350F and oil casserole dish/meal prep container.
- Toss chicken in sour cream or mayo. Mix in Italian seasoning.
- Next, layer zucchini and spinach at the bottom of the casserole dish. Save extra spinach for top.
- Lastly, spoon diced tomatoes on top of the chicken. If desired, add grated Parmesan to top of casserole.
- Bake at 350F for 25-30 minutes or until top is golden brown. If using for meal prep, cool the baked casserole before freezing.
- If using uncooked chicken strips, first heat skillet on medium high heat with 1 tablespoon oil. Place chicken strips in pan and cook, flipping every 2-3 minutes, until chicken is cooked, about 10 to 15 minutes, or until center is no longer pink and internal temperature reaches 165F.
- Vegetarian Option - For a vegetarian option, simply make the recipe as shown, but leave out the chicken.
15. Sweet Potato Breakfast Casserole
Sweet potato breakfast casserole packed with sausage, sweet potatoes, onion, and peppers and seasoned with classic southwestern flavors. Make it for a comforting brunch or meal prep to have on hand for the week.
16. Simple Egg Casserole (Egg Bake)
Simple egg casserole (egg bake) is an easy, healthy breakfast casserole that uses only 9 ingredients (eggs, veggies, bacon, cheese, and spices).
17. Buffalo Chicken Breakfast Casserole
Buffalo chicken breakfast casserole made with eggs, chicken, buffalo sauce, and veggies. A perfect protein-packed and healthy breakfast and great for meal prep. Healthy buffalo chicken casserole takes your favorite aspects of buffalo chicken and packs it into a warm and comforting healthy casserole recipe. Loaded with shredded chicken, rice, veggies, and a delicious buffalo sauce and then topped with shredded cheese. This Buffalo Chicken Pasta Bake recipe is perfect for an easy, comforting dinner! It’s creamy, savory, and has the right amount of kick.
18. Egg Casserole with Hash Browns
Egg casserole with hash browns is perfect for a crowd or brunch.
19. Jalapeño Popper Chicken Casserole
Jalapeño popper chicken casserole combines your favorite aspects of jalapeños poppers and packs them into a warm and comforting healthy casserole recipe. Loaded with shredded chicken, jalapeños, veggies, and lightened-up with a mix of cream cheese and greek yogurt, and then topped with shredded cheese and crushed pretzels.
20. Chili Spaghetti Squash Casserole
Chili spaghetti squash casserole combines all of your favorite chili ingredients like ground beef, black beans, peppers, onions, and tomatoes into one delicious and comforting baked spaghetti squash casserole.
21. Stuffed Bell Pepper Casserole
Stuffed bell pepper casserole takes classic stuffed peppers and turns it into a healthy casserole.
22. Beef Taco Casserole
Beef taco casserole combines all of your taco favorites into one healthy and comforting beef taco casserole! Beef and Vegetable Taco Bake is an easy, kid-friendly option for taco night. Taco Pasta Casserole - an easy, healthy dinner idea made with bold taco flavors combined with a creamy sauce and pasta! The ground turkey, veggies, and just the right seasonings bring everything together so perfectly for this meal. It’s simple and quick to make, too!
23. Spicy Southwest Butternut Squash Casserole
Spicy southwest butternut squash casserole is savory, spicy, wholesome, and perfect for a quick and easy dinner! Made with simple ingredients, this make-ahead meal can be made entirely in a casserole dish and is bursting with flavor. This Spicy Southwest Butternut Squash Casserole is savory, spicy, wholesome, and perfect for a quick and easy dinner! Made with simple ingredients, this make-ahead meal can be made entirely in a casserole dish and is bursting with flavor.
24. Ground Turkey Spaghetti Squash Casserole
Ground turkey spaghetti squash casserole combines ranch dressing, ground turkey, kale, onion, and spaghetti squash and is baked in the oven until crispy and golden brown.
25. Ground Turkey Pasta Bake
Ground turkey pasta bake is a healthy casserole with ground turkey meat, whole wheat pasta, kale, and a light sprinkling of bubbly melty cheese.
26. Chipotle Black Bean Roasted Veggie Enchilada Casserole
Chipotle black bean roasted veggie enchilada casserole with layers of vegetables snuggled between black beans, corn tortillas, a homemade chipotle enchilada sauce, and cheese.
27. Cheesy Pesto Broccoli Quinoa Casserole
Cheesy pesto broccoli quinoa casserole is creamy, cheesy, and comforting.
28. White Bean Casserole
White bean casserole is made with toasted bread, fire-roasted tomatoes, and plenty of seasoning to create a uniquely delicious meal!
29. Vegan Chili Cornbread Casserole
Vegan chili cornbread casserole with hearty vegetarian chili topped with cornbread, this cozy casserole is the perfect meal to feed a crowd! Comfort food at its finest.