Meal prep is easier when you have a few satisfying casseroles ready to go. These high protein, low carb recipes make practical options for busy weeknights, packed lunches, or make-ahead meals. You’ll find plenty of easy ideas to help keep your menu simple and filling.
Helpful Tips Before You Start
A few simple steps can make these casseroles easier to prep, store, and reheat.
Check Your Baking Dish
Use the dish size listed in each recipe so the casserole cooks evenly. If you use a different size, check for doneness a little earlier or later.
Prep Ingredients Ahead
Chop vegetables and cook any meat that needs browning before assembling. Store prepared ingredients in the fridge until you’re ready to bake.
Keep Moisture in Check
Vegetables like zucchini and spinach can release water as they cook. Pat them dry or sauté them first to help prevent a watery casserole.
Portion Before Storing
Let the casserole cool, then divide it into individual servings. They’re easier to grab for meals and reheat more evenly.
Freeze With a Label
If you’re freezing portions, use airtight containers and add the dish name and date. Thaw overnight in the fridge for more even reheating.
Spinach and Feta Chicken Breakfast Casserole
This breakfast casserole brings together tender chicken, wilted spinach, and tangy feta in a soft, savory egg bake. It is high in protein and low in carbs, with no bread or potatoes to weigh it down.
Make it for a meal-prep breakfast or a simple brunch. The eggs hold the filling together, while feta adds a salty, creamy bite in every serving.
Serves 4 people.
Ingredients
- 1 teaspoon olive oil
- 1 pound boneless, skinless chicken breast, cut into small bite-size pieces
- 5 ounces baby spinach
- 8 large eggs
- 1/4 cup heavy cream
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- 1/2 cup crumbled feta cheese
Instructions
- Heat the oven to 375°F. Lightly grease an 8-inch square baking dish.
- Warm the olive oil in a skillet over medium heat. Add the chicken and cook, stirring occasionally, until the pieces are cooked through and no longer pink in the center.
- Add the spinach to the skillet and stir until wilted. Remove the skillet from the heat.
- In a bowl, whisk the eggs with the heavy cream, garlic powder, black pepper, and salt.
- Spread the chicken and spinach evenly in the prepared baking dish. Sprinkle the feta over the filling, then pour the egg mixture on top.
- Bake until the center is set and the top is lightly golden, about 25 to 30 minutes. Let the casserole rest for a few minutes before cutting into four portions.
Extra Tips
Cut the chicken into evenly sized pieces so it cooks at the same rate, and let the spinach release its moisture in the skillet before adding it to the dish. For meal prep, cool the baked casserole, portion it, and refrigerate in sealed containers. Reheat portions gently so the eggs stay tender.Course: Breakfast Cuisine: Mediterranean Equipment: Skillet, 8-inch Square Baking Dish, Mixing Bowl, Whisk
Turkey Sausage and Cauliflower Rice Casserole
This casserole brings together savory turkey sausage, tender cauliflower rice, and a creamy, cheesy sauce. It is filling without relying on pasta or grains, making it a practical choice for a high-protein, low-carb meal prep.
The cauliflower rice stays tender while the browned sausage and melted cheddar add plenty of flavor. Portion it into containers for weekday lunches, or serve it straight from the baking dish for an easy family dinner.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound ground turkey sausage
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 4 cups cauliflower rice, fresh or thawed and patted dry if frozen
- 4 ounces cream cheese, softened
- 1/2 cup chicken broth
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup shredded cheddar cheese, divided
- 2 tablespoons chopped fresh parsley
Instructions
- Heat the oven to 375°F. Lightly grease a medium baking dish.
- Warm the olive oil in a large skillet over medium heat. Add the turkey sausage and diced onion. Cook, breaking the sausage into small pieces, until the sausage is browned and the onion is softened.
- Stir in the minced garlic and cook for 30 seconds. Add the cauliflower rice and cook for 4 to 5 minutes, stirring often, until it softens and some of its moisture has evaporated.
- Reduce the heat to low. Add the cream cheese, chicken broth, Italian seasoning, paprika, salt, and black pepper. Stir until the cream cheese melts and coats the sausage and cauliflower rice. Mix in half of the cheddar.
- Transfer the mixture to the prepared baking dish and spread it evenly. Sprinkle the remaining cheddar over the top.
- Bake for 20 to 25 minutes, until hot throughout and bubbling at the edges. Let it rest for a few minutes, then scatter the chopped parsley over the casserole before serving.
Extra Tips
If using frozen cauliflower rice, thaw it and pat it dry well so the casserole does not turn watery. For meal prep, divide the cooled casserole into individual containers and refrigerate. Reheat portions until hot, and add the parsley after reheating for the freshest flavor.Course: Main Course Cuisine: American Equipment: Large Skillet, Medium Baking Dish, Measuring Cups and Spoons
Buffalo Chicken and Broccoli Casserole
This Buffalo Chicken and Broccoli Casserole brings together tender chicken, broccoli, creamy cheese, and tangy Buffalo sauce in one satisfying bake. It is a practical choice for meal prep when you want a filling, high-protein dinner without a pasta or rice base.
The top turns golden and bubbly, while the inside stays creamy with a little heat from the sauce. The broccoli adds color and texture, making this casserole easy to portion for lunches or serve straight from the oven for dinner.
Serves 4 people.
Ingredients
- 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
- 4 cups broccoli florets
- 1 tablespoon olive oil
- 4 ounces cream cheese, softened
- ½ cup Buffalo wing sauce
- ½ cup sour cream
- 1 cup shredded cheddar cheese, divided
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 2 tablespoons sliced green onions
Instructions
- Heat the oven to 400°F. Lightly grease a 9-by-9-inch baking dish.
- Bring a pot of water to a boil. Add the broccoli florets and cook for 2 minutes, just until bright green and slightly tender. Drain well and set aside.
- Heat the olive oil in a large skillet over medium heat. Add the chicken, salt, and black pepper. Cook for 5 to 7 minutes, stirring occasionally, until the chicken is cooked through.
- In a mixing bowl, stir the cream cheese until smooth. Mix in the Buffalo wing sauce, sour cream, garlic powder, and ½ cup of the cheddar.
- Add the cooked chicken and drained broccoli to the bowl. Stir gently until everything is coated in the sauce, then transfer the mixture to the prepared baking dish.
- Sprinkle the remaining ½ cup cheddar evenly over the top. Bake for 20 to 25 minutes, until the casserole is bubbling and the cheese is melted.
- Let the casserole rest for 5 minutes, then scatter the sliced green onions over the top before serving.
Extra Tips
Drain the broccoli thoroughly so excess water does not thin the creamy sauce. For a milder casserole, reduce the Buffalo wing sauce slightly and add the same amount of sour cream to keep the mixture creamy. For meal prep, portion cooled servings into airtight containers and reheat until hot.
Course: Main Course Cuisine: American Equipment: Pot, Large Skillet, Mixing Bowl, 9-by-9-inch Baking DishMexican Beef and Zucchini Enchilada Casserole
This casserole brings together seasoned ground beef, tender zucchini, enchilada sauce, and melted cheese for an easy low-carb take on enchiladas. It skips tortillas but keeps the savory, gently spiced flavors that make the dish satisfying.
Make it ahead for weekday lunches or serve it fresh for a simple family dinner. The zucchini softens as it bakes, while a quick sauté helps keep the finished casserole from turning watery.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound lean ground beef
- 1 small yellow onion, diced
- 2 medium zucchini, cut into ¼-inch half-moons
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- 1 cup red enchilada sauce
- 1½ cups shredded Mexican cheese blend, divided
- 2 tablespoons chopped fresh cilantro
Instructions
- Heat the oven to 375°F. Lightly grease a 9-inch square baking dish.
- Heat the olive oil in a large skillet over medium heat. Add the ground beef and diced onion. Cook for 6 to 8 minutes, breaking up the beef, until it is browned and the onion is softened. Drain off excess fat if needed.
- Add the zucchini, garlic, cumin, chili powder, smoked paprika, and salt. Cook for 4 to 5 minutes, stirring occasionally, until the zucchini starts to soften but still holds its shape.
- Stir in the enchilada sauce and 1 cup of the shredded cheese. Spread the mixture evenly in the prepared baking dish, then sprinkle the remaining ½ cup cheese over the top.
- Bake uncovered for 18 to 22 minutes, until the casserole is bubbling and the cheese has melted. Let it rest for 5 minutes, then scatter the chopped cilantro over the top before serving.
Extra Tips
For meal prep, divide the baked casserole into airtight containers once it has cooled, then refrigerate and reheat until hot. If your zucchini is especially large or releases a lot of moisture, cook it a minute or two longer in the skillet before adding the sauce so the casserole stays thick.Course: Main Course Cuisine: Mexican Equipment: Large Skillet, 9-inch Square Baking Dish
Salmon and Asparagus Lemon Dill Casserole
This salmon casserole pairs tender fish with crisp-tender asparagus in a creamy lemon dill sauce. Parmesan adds a savory finish while the bright citrus keeps each bite fresh.
It’s a handy choice for a high-protein, low-carb meal prep lunch or an easy weeknight dinner. Bake it in one dish, then portion it out for simple meals during the week.
Serves 4 people.
Ingredients
- 1½ pounds skinless salmon fillet, cut into 1-inch pieces
- 1 pound asparagus, trimmed and cut into 2-inch pieces
- ¾ cup heavy cream
- 2 tablespoons mayonnaise
- 1 teaspoon Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon finely grated lemon zest
- 2 tablespoons chopped fresh dill
- 1 garlic clove, minced
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup finely grated Parmesan cheese
- 1 tablespoon olive oil
Instructions
- Heat the oven to 400°F. Lightly grease a medium baking dish with the olive oil.
- In a bowl, whisk together the heavy cream, mayonnaise, Dijon mustard, lemon juice, lemon zest, dill, garlic, salt, and black pepper until smooth.
- Add the salmon and asparagus to the prepared baking dish. Pour the cream mixture over them and gently toss to coat, spreading everything into an even layer.
- Sprinkle the Parmesan evenly over the top. Bake until the salmon is opaque and flakes easily and the asparagus is tender, about 18 to 22 minutes. Serve warm.
Extra Tips
For meal prep, divide the casserole into airtight containers once it has cooled, and refrigerate for up to 3 days. Reheat gently in the microwave so the salmon stays moist, and add a squeeze of lemon at the table if you’d like a brighter finish.Course: Main Course Cuisine: American Equipment: Medium Baking Dish, Mixing Bowl, Whisk
Italian Sausage, Eggplant, and Mozzarella Casserole
Italian sausage, tender eggplant, and bubbling mozzarella make this casserole a hearty, low-carb meal prep option. A simple tomato sauce and Italian herbs bring the flavors together without weighing down the dish.
Make it for a weeknight dinner or portion it out for easy lunches. The eggplant turns soft and savory as it bakes, while the sausage adds a satisfying bite and the mozzarella forms a golden, melty top.
Serves 4 people.
Ingredients
- 1 medium eggplant, cut into ½-inch cubes
- 1 tablespoon olive oil
- 1 pound Italian sausage, casings removed
- 2 garlic cloves, minced
- 1 cup no-sugar-added marinara sauce
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1½ cups shredded mozzarella cheese
- 2 tablespoons grated Parmesan cheese
- 2 tablespoons chopped fresh basil
Instructions
- Heat the oven to 400°F. Lightly grease a 2-quart baking dish.
- Toss the eggplant cubes with the olive oil, salt, and black pepper. Spread them on a baking sheet and roast for 15 minutes, until beginning to soften.
- Meanwhile, cook the Italian sausage in a large skillet over medium heat, breaking it into small pieces as it browns. Add the garlic and oregano, then cook for 30 seconds. Stir in the marinara sauce and remove the skillet from the heat.
- Transfer the roasted eggplant to the prepared baking dish. Spoon the sausage and sauce mixture over it, then stir gently to distribute the ingredients evenly.
- Sprinkle the mozzarella and Parmesan over the casserole. Bake for 20 to 25 minutes, until the sauce is bubbling and the cheese is melted and lightly golden.
- Let the casserole rest for 5 minutes, then scatter the fresh basil over the top before serving.
Extra Tips
For meal prep, divide the cooled casserole into individual containers and refrigerate. Reheat portions until hot, adding the basil after warming to keep its fresh flavor. If your eggplant is especially large or watery, roast it in a single layer so it softens and browns rather than steams.Course: Main Course Cuisine: Italian Equipment: Baking Sheet, Large Skillet, 2-Quart Baking Dish
Philly Cheesesteak Cauliflower Casserole
This casserole brings together the familiar flavors of Philly cheesesteak with tender cauliflower instead of bread. Thinly sliced beef, sautéed peppers and onions, and melted provolone make it hearty and satisfying.
It works well for meal prep because the casserole can be portioned into individual servings and reheated during the week. The cauliflower stays tender beneath the savory beef and creamy, browned cheese topping.
Serves 4 people.
Ingredients
- 1 medium head cauliflower, cut into bite-size florets
- 1 tablespoon olive oil
- 1 pound thinly sliced beef sirloin
- 1 medium green bell pepper, thinly sliced
- 1 small yellow onion, thinly sliced
- 8 ounces cremini mushrooms, sliced
- 1 teaspoon garlic powder
- 1 teaspoon Worcestershire sauce
- 4 ounces cream cheese, softened
- ½ cup beef broth
- 1 cup shredded provolone cheese
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Heat the oven to 400°F. Place the cauliflower florets in a large pot of salted boiling water and cook for 5 minutes, until just starting to soften. Drain well and set aside.
- Heat the olive oil in a large skillet over medium-high heat. Add the beef and cook, stirring, until browned. Transfer the beef to a plate.
- Add the bell pepper, onion, and mushrooms to the same skillet. Cook for 5 to 7 minutes, stirring occasionally, until softened and most of the mushroom liquid has cooked off.
- Stir in the garlic powder, Worcestershire sauce, salt, and black pepper. Return the beef to the skillet. Add the cream cheese and beef broth, then stir until the cream cheese melts into a smooth sauce.
- Fold the drained cauliflower into the beef mixture. Transfer everything to a baking dish and spread it evenly. Sprinkle the provolone over the top.
- Bake for 15 to 20 minutes, until the cheese is melted and lightly golden and the casserole is bubbling at the edges. Let it rest for 5 minutes before serving.
Extra Tips
Drain the cauliflower thoroughly so the casserole does not turn watery. For meal prep, divide cooled portions into airtight containers and refrigerate. Reheat until hot, adding a small splash of beef broth if the sauce has thickened.Course: Main Course Cuisine: American Equipment: Large Pot, Large Skillet, Baking Dish
Greek Turkey Meatball and Spinach Casserole
Tender turkey meatballs bake in a bright Greek-inspired tomato sauce with spinach, feta, and a little mozzarella. The meatballs stay juicy, while the cheese adds a creamy, savory finish.
This casserole works well for meal prep because it reheats easily and makes a filling low-carb dinner. Serve it on its own or with a crisp salad for a simple weeknight meal.
Serves 4 people.
Ingredients
- 1 pound ground turkey
- 1 large egg
- ⅓ cup almond flour
- 2 cloves garlic, minced, divided
- 1 teaspoon dried oregano
- ½ teaspoon salt, divided
- ¼ teaspoon black pepper
- 1 tablespoon olive oil
- 1 can (14.5 ounces) crushed tomatoes
- 5 ounces baby spinach
- ½ cup crumbled feta, divided
- ½ cup shredded mozzarella
- 1 tablespoon chopped fresh parsley
Instructions
- Heat the oven to 400°F. In a mixing bowl, combine the ground turkey, egg, almond flour, half of the minced garlic, oregano, ¼ teaspoon of the salt, and the black pepper. Mix gently until combined.
- Shape the turkey mixture into 12 meatballs. Arrange them in a single layer in a medium casserole dish.
- Heat the olive oil in a large skillet over medium heat. Add the remaining garlic and cook for about 30 seconds. Stir in the crushed tomatoes and remaining ¼ teaspoon salt. Simmer for 5 minutes.
- Stir the spinach into the tomato sauce in handfuls until it wilts. Pour the sauce evenly over the meatballs.
- Sprinkle the mozzarella and half of the feta over the casserole. Bake uncovered for 25 to 30 minutes, until the meatballs are cooked through and the cheese is melted.
- Let the casserole rest for 5 minutes. Scatter the remaining feta and chopped parsley over the top before serving.
Extra Tips
For meal prep, divide the casserole into individual containers once it has cooled, then refrigerate and reheat until hot. If the sauce thickens as it rests, stir a spoonful of water into each portion before reheating. For a tangier finish, reserve a little extra feta from the listed amount for serving.Course: Main Course Cuisine: Mediterranean Equipment: Mixing Bowl, Large Skillet, Medium Casserole Dish, Oven
Creamy Tuscan Chicken and Artichoke Casserole
This casserole brings together tender chicken, artichoke hearts, spinach, and sun-dried tomatoes in a creamy, Parmesan-rich sauce. A little garlic and Italian seasoning give it a familiar Tuscan-inspired flavor, while the baked top turns lightly golden.
It works well for meal prep because the portions reheat easily for weekday lunches or dinners. Serve it on its own for a low-carb meal, or pair it with a simple green salad.
Serves 4 people.
Ingredients
- 1½ pounds boneless, skinless chicken breasts, cut into bite-size pieces
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- ½ cup chicken broth
- 4 ounces cream cheese, softened
- ½ cup heavy cream
- ½ cup grated Parmesan cheese, divided
- 1 cup artichoke hearts, drained and chopped
- ½ cup chopped sun-dried tomatoes, drained
- 2 cups baby spinach, roughly chopped
Instructions
- Heat the oven to 375°F. Lightly grease a 9-by-9-inch baking dish.
- Heat the olive oil in a large skillet over medium-high heat. Season the chicken with the salt and black pepper. Add it to the skillet and cook for 4 to 5 minutes, turning occasionally, until lightly browned on the outside. The chicken does not need to be fully cooked yet.
- Add the garlic and Italian seasoning to the skillet. Stir for about 30 seconds, then pour in the chicken broth. Scrape up any browned bits from the pan and remove the skillet from the heat.
- In a mixing bowl, whisk the softened cream cheese with the heavy cream until mostly smooth. Stir in the chicken and broth mixture, artichoke hearts, sun-dried tomatoes, spinach, and ¼ cup of the Parmesan.
- Transfer the mixture to the prepared baking dish and spread it evenly. Sprinkle the remaining ¼ cup Parmesan over the top.
- Bake uncovered for 25 to 30 minutes, until the chicken is cooked through and the sauce is bubbling around the edges. Let the casserole rest for 5 minutes before serving.
Extra Tips
Drain the artichoke hearts and sun-dried tomatoes well so their extra liquid does not thin the creamy sauce. For meal prep, divide the cooled casserole into individual containers and refrigerate; reheat portions gently until hot, stirring the sauce if needed.Course: Main Course Cuisine: Italian Equipment: Large Skillet, Mixing Bowl, 9-by-9-inch Baking Dish
Pesto Shrimp and Spaghetti Squash Casserole
This casserole pairs tender shrimp and roasted spaghetti squash with basil pesto for a fresh, savory meal that fits easily into a meal-prep routine. It is filling without relying on pasta or a heavy cream sauce.
The squash turns soft and lightly strand-like, while the shrimp and melted mozzarella make each serving satisfying. A little lemon brightens the pesto, and a sprinkle of Parmesan adds a savory finish.
Serves 4 people.
Ingredients
- 1 medium spaghetti squash, about 3 pounds
- 1 tablespoon olive oil
- 1 pound peeled and deveined shrimp
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup basil pesto
- 1 tablespoon lemon juice
- 1 cup shredded mozzarella
- ¼ cup grated Parmesan
Instructions
- Heat the oven to 400°F. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the halves cut-side down on a baking sheet and roast until the flesh is tender, about 35 to 45 minutes. Let them cool enough to handle.
- Use a fork to scrape the squash flesh into strands. Transfer the strands to a clean kitchen towel and gently squeeze out excess moisture. This helps keep the casserole from turning watery.
- While the squash cools, warm the olive oil in a large skillet over medium heat. Add the shrimp, salt, and black pepper. Cook for about 2 minutes per side, just until the shrimp turn pink and opaque. Remove the skillet from the heat.
- In a large bowl, combine the squash strands, cooked shrimp, pesto, and lemon juice. Stir gently to coat everything evenly, then transfer the mixture to a baking dish.
- Sprinkle the mozzarella and Parmesan over the top. Bake at 400°F for 10 to 15 minutes, until the cheese has melted and the casserole is hot throughout.
Extra Tips
Squeeze the roasted squash well before mixing it with the pesto to help the casserole hold together. For meal prep, portion the casserole into airtight containers once cooled and refrigerate for up to 3 days. Reheat gently so the shrimp stay tender.Course: Main Course Cuisine: Italian Equipment: Baking Sheet, Large Skillet, Large Bowl, Baking Dish
Bacon Cheeseburger Casserole with Cauliflower
This casserole brings together the familiar flavors of a bacon cheeseburger in a low-carb, meal-prep-friendly dish. Cauliflower takes the place of a heavier base, while seasoned beef, crispy bacon, and melted cheddar make each serving hearty.
It works well for make-ahead lunches or an easy weeknight dinner. The cauliflower stays tender, the beef is savory, and a little mustard and pickle add classic cheeseburger tang.
Serves 4 people.
Ingredients
- 1 medium head cauliflower, cut into small florets
- 6 slices bacon, chopped
- 1 pound ground beef
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon yellow mustard
- 1/2 cup dill pickle slices, chopped
- 1 cup shredded cheddar cheese, divided
- 2 tablespoons sliced green onions
Instructions
- Heat the oven to 400°F. Place the cauliflower florets in a baking dish and bake for 15 minutes, until just beginning to soften. Carefully drain any liquid collected in the dish.
- While the cauliflower bakes, cook the chopped bacon in a large skillet over medium heat until crisp. Transfer it to a paper towel-lined plate. Leave about 1 tablespoon of bacon fat in the skillet and discard the rest.
- Add the ground beef to the skillet. Cook, breaking it into small pieces, until browned and cooked through. Stir in the garlic powder, onion powder, paprika, salt, and black pepper.
- Remove the skillet from the heat. Stir in the yellow mustard, chopped dill pickles, and half of the cooked bacon. Add the beef mixture to the baking dish and toss gently with the cauliflower.
- Spread the mixture evenly in the dish. Sprinkle the remaining bacon and shredded cheddar over the top. Bake for 10 to 15 minutes, until the cheese is melted and the casserole is hot throughout.
- Scatter the sliced green onions over the casserole before serving.
Extra Tips
Cut the cauliflower florets into small, similar-sized pieces so they soften evenly and are easy to portion for meal prep. Let the casserole cool before dividing it into airtight containers, then reheat individual portions until hot. If you prefer a sharper cheeseburger flavor, add a little more mustard when mixing the beef and cauliflower.Course: Main Course Cuisine: American Equipment: Baking Dish, Large Skillet, Paper Towels
Chicken Fajita and Pepper Casserole
This casserole brings the familiar flavors of chicken fajitas to an easy, oven-baked meal prep dish. Tender chicken, sweet peppers, and warm fajita spices bake together under a layer of melted cheese.
It works well for make-ahead lunches or a simple weeknight dinner. The peppers soften as they cook, while a quick skillet sear helps the chicken stay flavorful and juicy.
Serves 4 people.
Ingredients
- 1½ pounds boneless, skinless chicken breasts, cut into bite-size pieces
- 2 tablespoons olive oil, divided
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¾ teaspoon salt
- ¼ teaspoon black pepper
- 1 medium red bell pepper, sliced
- 1 medium green bell pepper, sliced
- 1 medium yellow onion, sliced
- 1 cup shredded Monterey Jack cheese
- 2 tablespoons chopped fresh cilantro
- 1 lime, cut into wedges
Instructions
- Preheat the oven to 400°F. Lightly grease a 9-by-13-inch baking dish.
- In a large bowl, toss the chicken with 1 tablespoon of the olive oil, chili powder, cumin, smoked paprika, garlic powder, salt, and black pepper. Make sure the chicken pieces are evenly coated.
- Heat the remaining tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken and cook for 3 to 4 minutes, stirring once or twice, until the pieces are lightly browned on the outside. They do not need to be fully cooked yet.
- Add the red and green bell peppers and the onion to the skillet. Cook for 3 to 4 minutes, stirring occasionally, until the vegetables begin to soften.
- Transfer the chicken and pepper mixture to the prepared baking dish and spread it into an even layer. Sprinkle the Monterey Jack cheese over the top.
- Bake for 15 to 20 minutes, until the chicken reaches 165°F in the thickest pieces and the cheese is melted. Sprinkle with cilantro and serve with lime wedges.
Extra Tips
For meal prep, divide the casserole into containers once it has cooled, and reheat portions until hot. If you like more tang, squeeze a lime wedge over each serving just before eating. Slice the peppers and onion evenly so they soften at about the same rate.Course: Main Course Cuisine: Mexican Equipment: Large Skillet, Mixing Bowl, 9-by-13-inch Baking Dish
Thai-Inspired Coconut Chicken and Cabbage Casserole
This casserole brings together tender chicken, soft cabbage, and a creamy coconut sauce with ginger, lime, and a gentle kick of red curry paste. It has Thai-inspired flavors in an easy, oven-baked format that works well for meal prep.
The cabbage softens as it bakes but still gives the dish a little texture. Serve it warm for a filling low-carb meal, or portion it into containers for lunches during the week.
Serves 4 people.
Ingredients
- 1 tablespoon avocado oil
- 1 ½ pounds boneless, skinless chicken thighs, cut into bite-size pieces
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 1 small yellow onion, thinly sliced
- 2 garlic cloves, minced
- 1 tablespoon freshly grated ginger
- 1 tablespoon Thai red curry paste
- 1 can (13.5 ounces) unsweetened full-fat coconut milk
- 1 tablespoon fish sauce
- 1 tablespoon lime juice
- 1 medium green cabbage, cored and thinly sliced, about 8 cups
- ¼ cup chopped fresh cilantro
- 1 lime, cut into wedges
Instructions
- Heat the oven to 375°F. Lightly grease a 9-by-13-inch baking dish.
- Heat the avocado oil in a large skillet over medium-high heat. Season the chicken with the salt and black pepper, then sear it in a single layer until lightly browned on the outside, about 3 to 4 minutes. Work in batches if needed. Transfer the chicken to a plate. It does not need to be cooked through yet.
- Lower the heat to medium. Add the onion to the same skillet and cook until softened, about 3 minutes. Stir in the garlic, ginger, and red curry paste. Cook for about 30 seconds, stirring so the garlic does not burn.
- Pour in the coconut milk and stir in the fish sauce and lime juice. Bring the sauce to a gentle simmer, then remove the skillet from the heat.
- Put the sliced cabbage in the prepared baking dish. Add the seared chicken and pour the coconut sauce over the top. Toss gently to coat, then spread everything into an even layer.
- Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for another 10 to 15 minutes, until the cabbage is tender and the chicken is cooked through.
- Let the casserole rest for 5 minutes. Sprinkle with cilantro and serve with lime wedges.
Extra Tips
Slice the cabbage evenly so it softens at the same rate, and keep the dish covered for the first part of baking to help it steam in the coconut sauce. For meal prep, divide the cooled casserole into airtight containers and refrigerate, then reheat gently until hot. Add a squeeze of lime just before serving to brighten the creamy sauce.Course: Main Course Cuisine: Asian Equipment: Large Skillet, 9-by-13-inch Baking Dish, Cutting Board, Knife
Shepherd’s Pie Casserole with Ground Turkey and Cauliflower Mash
This high protein, low carb casserole layers savory ground turkey and vegetables beneath a creamy cauliflower mash. It has the cozy feel of shepherd’s pie with a lighter topping that still bakes up golden around the edges.
Make it for a week of meal prep or a simple family dinner. The filling is hearty and savory, while the cauliflower topping is smooth and lightly cheesy.
Serves 4 people.
Ingredients
- 1 large head cauliflower, cut into florets
- 2 tablespoons unsalted butter
- ¼ cup grated Parmesan cheese
- ½ teaspoon salt, divided
- ¼ teaspoon black pepper, divided
- 1 tablespoon olive oil
- 1 pound ground turkey
- ½ small yellow onion, diced
- 1 cup chopped green beans
- 1 cup sliced mushrooms
- 1 tablespoon tomato paste
- ½ teaspoon dried thyme
- ½ cup low-sodium chicken broth
- 1 tablespoon cornstarch
Instructions
- Heat the oven to 400°F. Place the cauliflower florets in a large pot, cover with water, and bring to a boil. Cook for 10 to 12 minutes, until very tender. Drain well.
- Mash the cauliflower with the butter, Parmesan, half of the salt, and half of the black pepper until smooth. Set the mash aside.
- While the cauliflower cooks, heat the olive oil in a large skillet over medium heat. Add the ground turkey and diced onion. Cook for 6 to 8 minutes, breaking up the turkey, until it is no longer pink and the onion is softened.
- Stir in the green beans, mushrooms, tomato paste, dried thyme, and remaining salt and black pepper. Cook for 4 to 5 minutes, until the mushrooms begin to soften.
- Whisk the chicken broth and cornstarch together in a small bowl. Pour the mixture into the skillet and stir. Simmer for 2 to 3 minutes, until the filling thickens.
- Transfer the turkey filling to a baking dish. Spread the cauliflower mash evenly over the top. Bake for 20 to 25 minutes, until the filling is bubbling and the topping has lightly browned.
- Let the casserole rest for 5 minutes before serving so the layers hold together more easily.
Extra Tips
Drain the cauliflower thoroughly before mashing to keep the topping from turning watery. For meal prep, portion the cooled casserole into containers and refrigerate, then reheat until hot throughout.Course: Main Course Cuisine: American Equipment: Large Pot, Large Skillet, Small Bowl, Baking Dish
Mediterranean Lamb, Eggplant, and Tomato Casserole
This casserole layers browned ground lamb with tender eggplant and a savory tomato sauce seasoned with oregano, cumin, and cinnamon. Crumbled feta and fresh parsley add a bright, salty finish.
It works well for meal prep because the portions reheat easily and the flavors come together as the casserole rests. Serve it on its own for a filling low-carb meal, or pair it with a simple green salad.
Serves 4 people.
Ingredients
- 1 large eggplant, cut into ½-inch cubes
- 2 tablespoons olive oil, divided
- 1 pound ground lamb
- 1 small yellow onion, diced
- 3 garlic cloves, minced
- 1 teaspoon dried oregano
- ½ teaspoon ground cumin
- ¼ teaspoon ground cinnamon
- 1 can (14.5 ounces) diced tomatoes, drained
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup crumbled feta
- 2 tablespoons chopped fresh parsley
Instructions
- Heat the oven to 400°F. Toss the eggplant with 1 tablespoon of the olive oil, then spread it in a single layer in a baking dish. Roast for 20 minutes, until softened and lightly browned.
- While the eggplant roasts, heat the remaining tablespoon of olive oil in a large skillet over medium heat. Add the ground lamb and onion. Cook, breaking up the lamb, until the meat is browned and the onion is soft. Drain excess fat if needed.
- Stir in the garlic, oregano, cumin, and cinnamon. Cook for 30 seconds, stirring, until fragrant. Add the drained diced tomatoes, salt, and black pepper. Simmer for 5 minutes so the mixture thickens slightly.
- Remove the eggplant from the oven. Spoon the lamb and tomato mixture over it, then gently stir to distribute the ingredients evenly. Sprinkle the feta over the top.
- Bake for 15 minutes, until the casserole is bubbling around the edges and the feta is warmed. Let it rest for 5 minutes, then scatter the parsley over the top before serving.
Extra Tips
For meal prep, divide the casserole into individual containers once cooled and refrigerate. Reheat until hot throughout, adding the parsley after reheating to keep it fresh. If the eggplant pieces are especially large, cut them evenly so they roast at the same rate.Course: Main Course Cuisine: Mediterranean Equipment: Baking Dish, Large Skillet, Cutting Board, Knife
