Mediterranean Diet Casserole Recipes: A Delicious and Healthy Way to Enjoy Mediterranean Flavors

The Mediterranean Diet, inspired by the traditional eating habits of people living near the Mediterranean Sea, emphasizes a diet rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats. Embracing this dietary approach doesn't mean sacrificing flavor or convenience. Casseroles, known for their versatility and ease of preparation, can be a fantastic way to incorporate Mediterranean Diet principles into your everyday meals. This article explores a variety of Mediterranean diet casserole recipes, offering options for different tastes and dietary needs.

Baked Enchilada Casserole: A Mediterranean Twist on a Classic

Who says enchiladas can't be part of a Mediterranean diet? This Baked Enchilada Casserole recipe provides an easy, everyday example of how to apply the principles of The Mediterranean Diet into your own home. The beauty of this recipe lies in its adaptability. You might be saying to yourself - enchiladas are not mediterranean. No, they aren’t. However, since the Mediterranean diet isn’t a set of rules on what not to eat, I believe anything can become a Mediterranean diet inspired recipe with a few little changes. These definitely aren’t traditional enchiladas by any means, nor is it a traditional mediterranean diet recipe..but who says we have to be traditional?

Ingredients:

• 8 tortillas
• Enchilada sauce
• Ground turkey
• Black beans
• Shredded cheese
• Optional garnishes: tomatoes, onions, avocado, cilantro

Instructions:

1. Preheat oven to 350 degrees F.
2. In a large skillet, over medium heat, saute the ground turkey until browned and just cooked through, breaking it up into small pieces while cooking. Remove from heat and set aside.
3. Layer 4 tortillas on the bottom of a 9x13 inch baking dish, it's perfectly fine if the tortillas overlap.
4. Drizzle 1/2 of the enchilada sauce over the torillas.
5. Top with 1/2 of the cooked ground turkey, 1/2 of the black beans, and 1/2 of the shredded cheese.
6. Top with the remaining 4 tortillas and top with remaining 1/2 of enchilada sauce, ground turkey, black beans and shredded cheese.
7. Cover the pan with foil and bake for 30 minutes.

The best part about this casserole is that it can easily be customized. For example, my son doesn’t like tomatoes, onions, avocado or cilantro (#pickyeaterchallenges). So I just leave a corner for him without any garnishes on top. A big part of the Mediterranean Diet & Lifestyle is trying to find time to sit down and enjoy meals with others. During the week at my house, this means sitting down for dinner together as a family. No phones, no tv, just good old fashioned chit chat. One of my goals is to share more realistic, everyday examples of how to fit the Mediterranean Diet principles into your lifestyle. Last month, I shared this Farro Salad as an example.

Mediterranean-Style Zucchini Casserole: A Celebration of Summer and Fall

This hearty, low-carb baked zucchini casserole recipe features layers of zucchini, carrots, and onions with a perfectly spiced meat sauce! Gluten Free. Early fall is such a sweet spot. You can think of this Mediterranean-style zucchini casserole as a celebration of that perfect warm-your-heart dish where summer and fall produce share the spotlight. This zucchini casserole is a riff off one I grew up with. The gist. The meat sauce is what lends this hearty zucchini casserole all the warmth and flavor. People think of casseroles as a side dish, and this zucchini casserole makes a great one.

Ingredients:

• Zucchini
• Carrots
• Onions
• Ground turkey or lean ground beef
• Canned tomatoes with juice
• Tomato paste
• Allspice
• Paprika
• Nutmeg
• Extra virgin olive oil
• Salt and pepper
• Fresh parsley

Instructions:

1. In a saucepan, heat 2 tbsp Private Reserve extra virgin olive oil over medium heat until shimmering but not smoking.
2. Add meat (ground turkey or lean ground beef). Break the meat up to help it brown. Season with salt and pepper. Raise heat to medium-high and cook meat until fully browned, stirring occasionally.
3. Now season with allspice, paprika, and nutmeg. Add chopped canned tomatoes with juice, tomato paste and water. Bring to a boil, then lower heat and simmer for 7 to 10 minutes or so.
4. Add zucchini, carrots, and sliced onions to the bottom of a casserole dish like this one.
5. Cover the casserole dish tightly with foil. Bake in 375 degrees F heated-oven for about 40 minutes.
6. Remove from oven and garnish with fresh parsley. Transfer to dinner bowls, add a drizzle of Private Reserve EVOO.

Prepare ahead instructions: you can make this casserole the night before you need to serve it. Follow the recipe up to the first part only of step #7, you can bake covered for 40 minutes, but do not return to the oven for the last few minutes. Let it cool completely before covering and saving in the fridge. You can simply heat uncovered in a slightly lower temperature (350 degrees F heated) oven until warmed through. Store any leftovers in a glass tight-lid container in your fridge for 3 days or so.

Read also: A Review of the Mediterranean Diet in Kidney Disease

Mediterranean Chicken Casserole with Farro: A Complete and Flavorful Meal

Your family will love this hearty Mediterranean Chicken Casserole that's packed with distinct flavors. This simple recipe includes farro that bakes alongside the casserole and takes less than an hour! Sautee chicken on the stovetop for this yummy dish, or use precooked chicken to help save on time. This healthy chicken casserole with tomatoes is a fantastic recipe to serve any night of the week! Best of all, it's so easy to prepare! Just combine your ingredients and pop it in the oven. And if you love this combination of flavors and ingredients, try this Mediterranean Chicken Bake for a similar dish! 📌 This chicken vegetable casserole is packed with yummy flavors and healthy ingredients! Instead of farro, you may also be able to make this casserole with brown rice or sorghum.

Ingredients:

• Chicken breast or thighs
• Farro
• Crushed tomatoes
• Chicken broth
• Onion
• Zucchini
• Red bell pepper
• Garlic
• Oregano
• Basil
• Red pepper flakes
• Kalamata olives
• Feta cheese
• Olive oil
• Salt and pepper

Instructions:

1. Preheat the oven to 350 degrees. Spray a 9x13 casserole dish with nonstick cooking spray.
2. Place a large skillet with the olive oil over medium-high heat. Add the chicken, season with salt and pepper, and saute to brown the chicken on all sides. The chicken does not need to cook all the way through.
3. Mix the farro, tomatoes, chicken broth, garlic, oregano, basil, and red pepper flakes in the casserole dish.
4. Distribute the onion, zucchini, bell pepper, and chicken into the tomato mixture. Cover the casserole dish with aluminum foil.
5. Bake for 40 minutes.
6. Carefully remove the casserole from the oven, lift the aluminum foil, and stir. Sprinkle the olives and feta over the top of the casserole. Return the casserole to the oven uncovered. Bake for an additional 10 to 15 minutes.
7. Allow the casserole to rest for 10 minutes prior to serving.

Tips and Variations:

• Chicken: Chicken breast is a classic choice for casseroles, but you could also use chicken thighs if you prefer dark meat. There's no need to cook the chicken all the way through before adding to the casserole.
• Spices: If you're looking to add more flavor to this Mediterranean chicken casserole, some common spices and herbs used in Mediterranean cuisine include: basil, cloves, black pepper, sage, thyme, tarragon, oregano, parsley, garlic, lavender, paprika, rosemary, and more!
• Moisture: The chicken broth in this casserole is perfect to maintain a good amount of moisture in your chicken. If you still find it comes out too dry, you can brine the chicken before cooking it by soaking it in salt water for 20 to 30 minutes.
• Storage: Store leftover Mediterranean chicken casserole in an airtight container in the fridge for 3-4 days. To reheat quickly, transfer to a microwave-safe plate and heat for about a minute. Continue in 30-second increments if more heat is needed.
• Make Ahead: To make prep super easy, cook your chicken ahead of time.
• Serving Suggestions: Though this healthy chicken casserole is a whole meal in one dish, if you want to pair it with some sides I recommend a salad and bread.

Vegetarian Mediterranean Casserole: A Light and Filling Option

Craving something hearty and wholesome? Try this Mediterranean Casserole recipe! It’s absolutely frigid outside, and I don’t like it one bit. Mediterranean and casserole might not be two words you hear together often but, in this case, it’s a combination that won’t disappoint. Although it is highest in protein when made with Greek yogurt and feta cheese, it can easily be made dairy-free and vegan, if desired. A light, yet filling vegetarian casserole made with quinoa, lentils, fresh dill, yogurt and feta cheese.

Ingredients:

• Quinoa
• Lentils
• Onion
• Garlic
• Spinach
• Cherry or grape tomatoes
• Eggs
• Yogurt
• Feta cheese
• Dill
• Olive oil
• Salt and pepper

Instructions:

1. Cook the quinoa and lentils as directed, if not using precooked. Set aside to cool completely.
2. Preheat the oven to 375°F. Lightly grease a 9x13" casserole dish and set aside.
3. In a large skillet, warm the olive oil over medium heat. Add the onion and cook until translucent, for about 3-5 minutes. Next, add the spinach and garlic. Cover with a lid and continue to cook for another 5 minutes, stirring intermittently, or until the spinach has wilted. Remove from heat and set aside to cool.
4. In a large bowl, whisk together the eggs, yogurt and feta cheese. To the bowl, add the cooked and cooled quinoa, lentils, onion/garlic/spinach mixture, cherry tomatoes, fresh dill, salt & pepper. Toss until evenly combined.
5. Transfer to the greased casserole dish, spreading it out to the sides of the dish, until even on the surface.
6. Bake 35-45 minutes, or until light golden brown on top.
7. Allow to cool for at least 10-15 minutes before serving.

Tips and Variations:

• Quinoa: Make sure you aren’t overcooking your quinoa or the texture will be mushy. Here is a post on how to get fluffy quinoa every time. I tend to cook it a day or two in advance as it helps everything come together faster that way.
• Lentils: Using canned lentils is another way to save time, just make sure you are rinsing them and allowing them to fully drain any excess water.
• Spinach: I like to use fresh baby spinach as frozen holds a lot more moisture and can lead to an undesirable texture in the end.
• Tomatoes: The pop of juicy tomatoes really makes this dish so please don’t leave them out!
• Eggs: Whole eggs help bind the casserole while also adding protein. To make the casserole lower in fat you could replace one of the eggs with equal grams of liquid egg white.

Mediterranean Pasta Casserole: A Customizable and Comforting Dish

Ingredients:

• Pasta (rigatoni, ziti, penne, fusilli, or farfalle)
• Olive oil
• Mushrooms
• Onion
• Zucchini
• Garlic
• Scallions
• Basil
• Olives
• Spices (basil, oregano, red pepper flakes)
• Tomatoes
• Mozzarella cheese
• Parmesan cheese
• Salt and pepper

Instructions:

1. Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius). Cook pasta to al dente according to package directions. Drain and set aside.
2. Heat 2 teaspoons of olive oil in a large sauté pan over medium-high heat. Add the mushrooms and sauté for 2 minutes until golden. Remove from pan and set aside.
3. Add another 2 teaspoons of oil to the pan and add the onion; sauté for 5 minutes. Add the zucchini and cook for another 3 minutes. Add the garlic, scallions, basil, olives, spices, salt, and pepper. Cook for 30 seconds.
4. Add the tomatoes and let the mixture come to a boil. Cover the pan and simmer for 15 minutes. Return the mushrooms to the sauce and stir well.
5. Transfer the cooked pasta and sauce to an oiled 13×9" baking dish and toss well. Stir in the mozzarella and top with the Parmesan. Cover with foil and bake for 15 minutes. Remove the foil and bake for a further 5 minutes.

Tips and Variations:

• Cheese Options: Use shredded provolone or Monterey Jack instead of mozzarella for a mild, creamy texture. To add tangy richness, use crumbled goat cheese.
• Pasta Variety: Try using ziti, penne, fusilli, or farfalle instead of rigatoni.
• Deglaze the Pan: After sautéing the vegetables, deglaze the pan with a splash of white wine or broth.
• Vegetable Additions: Red bell pepper, spinach, sun-dried tomatoes, or cherry tomatoes make great additions.

Make Ahead and Storage:

• Prepare Ahead: Yes, you can prepare the casserole up to a day in advance. Assemble it, cover tightly, and refrigerate. When ready to bake, let it sit at room temperature for 30 minutes before baking as directed.
• Baking: Yes, covering the casserole with foil for the initial baking time keeps it moist and prevents the top from over-browning. Remove the foil for a few minutes to achieve a golden, bubbly top.
• Storage: To store the Mediterranean Casserole, cover it tightly and refrigerate for up to 4 days. Reheat in the oven at 350 degrees Fahrenheit (175 degrees Celsius) for about 20-25 minutes, or until heated through.

Other Mediterranean Casserole Inspirations

Beyond the specific recipes detailed above, numerous other Mediterranean-inspired casseroles can be created:

• Moussaka: This classic Greek dish features layers of eggplant, potatoes, and meat sauce, topped with a creamy béchamel sauce.
• Lazy Lasagna: A shortcut version of lasagna with just 3 ingredients.
• Greek Shepherd’s Pie: A blend of moussaka filling and shepherd’s pie topping.
• Eggplant Mushroom Lasagna: A vegetarian lasagna with eggplant and mushrooms.
• Greek-style Veggie Casserole: A colorful and flavorful casserole packed with vegetables.
• Fish Casserole: A light and tasty casserole featuring cod or other white fish with a rosemary-infused sauce.
• Beef and Potato Casserole: A hearty casserole with allspice, coriander, and paprika.
• Pork Casserole: An easy way to cook pork, often with Mediterranean herbs and vegetables.
• Rabbit Casserole: Rabbit is eaten all around the Mediterranean and is beautifully lean and light.
• Breakfast Casseroles: Morning casseroles loaded with bright, healthy veggies.

Embracing the Mediterranean Diet Lifestyle

Incorporating Mediterranean diet casserole recipes into your meal plan is just one aspect of adopting a healthier lifestyle. Remember that a big part of the Mediterranean Diet & Lifestyle is trying to find time to sit down and enjoy meals with others. During the week at my house, this means sitting down for dinner together as a family. No phones, no tv, just good old fashioned chit chat. One of my goals is to share more realistic, everyday examples of how to fit the Mediterranean Diet principles into your lifestyle.

Read also: Delicious Mediterranean Recipes

Read also: Mediterranean Diet, Instant Pot Style

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