These high protein casseroles make it easier to prep filling lunches ahead of a busy week. You’ll find practical recipes with satisfying ingredients that reheat well and are easy to portion. Pick a few favorites to make lunch planning simple.
Helpful Tips for Make-Ahead Casseroles
A few simple steps can help your high-protein casseroles stay tasty and easy to portion for lunch.
Choose Containers That Fit Your Routine
Bake the casserole in a dish you can divide into individual portions, or portion it into microwave-safe containers after cooling. This makes weekday lunches easier to grab and reheat.
Cool Before Storing
Let the casserole cool until it’s no longer steaming before sealing and refrigerating. Store portions in airtight containers and use them within three to four days.
Keep Toppings Separate
Pack crunchy toppings, fresh herbs, or sauces separately and add them just before eating. This helps preserve their texture and flavor.
Reheat Until Hot
Microwave a portion covered loosely, stirring or rotating it partway through if needed. Reheat until steaming hot throughout, adding a splash of broth or water if it seems dry.
Freeze Individual Portions
For longer storage, freeze cooled portions in freezer-safe containers. Thaw them overnight in the refrigerator before reheating for lunch.
Chicken, Quinoa, and Broccoli Cheddar Casserole
This chicken, quinoa, and broccoli cheddar casserole combines lean chicken and hearty quinoa in a creamy, cheesy bake. Broccoli adds fresh color and a tender bite, while a crisp layer of cheddar on top makes each serving satisfying.
Make it ahead for weekday lunches or serve it warm for an easy family dinner. The quinoa cooks right in the casserole, so it soaks up the savory broth and brings the ingredients together.
Serves 4 people.
Ingredients
- 1 cup uncooked quinoa, rinsed
- 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
- 2 cups small broccoli florets
- 1 small yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 ¾ cups low-sodium chicken broth
- ½ cup plain Greek yogurt
- 1 teaspoon Dijon mustard
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 ½ cups shredded sharp cheddar cheese, divided
- Cooking spray or oil for greasing the baking dish
Instructions
- Heat the oven to 375°F. Lightly grease a 9-by-13-inch baking dish with cooking spray or oil.
- In a large bowl, stir together the rinsed quinoa, chicken, broccoli, onion, garlic, chicken broth, Greek yogurt, Dijon mustard, paprika, salt, and black pepper. Mix in 1 cup of the shredded cheddar.
- Pour the mixture into the prepared baking dish and spread it into an even layer. Cover the dish tightly with foil and bake for 40 minutes.
- Carefully remove the foil and check that the quinoa is tender and the chicken is cooked through. If the quinoa is still firm, cover the dish again and bake for another 5 to 10 minutes.
- Sprinkle the remaining ½ cup cheddar evenly over the casserole. Bake uncovered for 5 to 8 minutes, until the cheese is melted. Let it rest for 5 minutes before serving.
Extra Tips
For make-ahead lunches, divide the cooled casserole into individual containers and refrigerate. Reheat portions until hot, adding a small splash of chicken broth if the quinoa has firmed up. Cut the broccoli into small, similar-sized florets so it cooks evenly with the quinoa.Course: Main Course Cuisine: American Equipment: 9-by-13-inch Baking Dish, Large Mixing Bowl, Foil
Turkey Taco and Black Bean Brown Rice Casserole
This make-ahead casserole brings together seasoned ground turkey, hearty black beans, and brown rice with a taco-inspired tomato and cheese topping. It’s a filling lunch that portions easily for the week.
The rice stays tender while the turkey and beans add plenty of texture. A little salsa and melted cheddar keep each serving savory and gently tangy, with avocado and cilantro for a fresh finish.
Serves 4 people.
Ingredients
- 1 cup uncooked brown rice
- 1 tablespoon olive oil
- 1 pound lean ground turkey
- 1 small yellow onion, diced
- 2 tablespoons taco seasoning
- 1 cup salsa
- 1 cup low-sodium chicken broth
- 1 can (15 ounces) black beans, drained and rinsed
- 1 cup frozen corn
- 1 cup shredded cheddar cheese, divided
- 1 medium avocado, diced, for serving
- 2 tablespoons chopped fresh cilantro, for serving
Instructions
- Cook the brown rice according to the package directions. Set it aside while you prepare the turkey mixture.
- Heat the olive oil in a large skillet over medium heat. Add the ground turkey and diced onion. Cook, breaking up the turkey with a spoon, until the turkey is no longer pink and the onion has softened.
- Stir in the taco seasoning, salsa, and chicken broth. Add the black beans and frozen corn, then simmer for 3 to 4 minutes, stirring occasionally.
- Heat the oven to 375°F. Stir the cooked brown rice and half of the cheddar into the turkey mixture. Transfer everything to a baking dish and spread it into an even layer.
- Sprinkle the remaining cheddar over the top. Bake until the cheese is melted and the casserole is hot throughout, about 15 minutes.
- Let the casserole rest for a few minutes, then serve with diced avocado and chopped cilantro.
Extra Tips
For make-ahead lunches, bake the casserole, let it cool, and portion it into individual containers. Reheat portions until hot, then add the avocado and cilantro just before serving so they stay fresh. If the mixture seems thick before baking, stir in a small splash of chicken broth.Course: Main Course Cuisine: Mexican Equipment: Medium Saucepan, Large Skillet, Baking Dish
Salmon, Spinach, and Wild Rice Casserole
This make-ahead casserole brings tender salmon, earthy wild rice, and wilted spinach together in a creamy, savory bake. A little lemon and dill keep the flavors fresh, while a crisp breadcrumb topping adds a pleasant contrast.
It works well for preparing lunch portions ahead of a busy week. Bake it in one dish, then divide it into servings for an easy, filling meal.
Serves 4 people.
Ingredients
- 1 cup uncooked wild rice blend
- 2 cups low-sodium chicken or vegetable broth
- 1 tablespoon olive oil
- 1 small yellow onion, finely chopped
- 2 garlic cloves, minced
- 5 ounces baby spinach
- 1 pound skinless salmon fillet, cut into 1-inch pieces
- ¾ cup plain Greek yogurt
- ½ cup milk
- 1 tablespoon lemon juice
- 1 teaspoon dried dill
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup shredded mozzarella
- ⅓ cup panko breadcrumbs
Instructions
- Rinse the wild rice blend under cold water. Add it to a saucepan with the broth and bring to a boil. Cover, lower the heat, and simmer according to the package directions until tender. Drain any excess liquid.
- Heat the oven to 375°F. Lightly grease a 2-quart casserole dish.
- Warm the olive oil in a large skillet over medium heat. Add the onion and cook until softened, about 5 minutes. Stir in the garlic and cook for 30 seconds. Add the spinach in batches and stir until wilted.
- In a large bowl, mix the Greek yogurt, milk, lemon juice, dried dill, salt, and black pepper. Fold in the cooked rice and spinach mixture. Gently fold in the salmon pieces.
- Spoon the mixture into the casserole dish and spread it evenly. Sprinkle the mozzarella and panko breadcrumbs over the top.
- Bake uncovered for 25 to 30 minutes, until the casserole is bubbling at the edges, the topping is golden, and the salmon is cooked through. Let it rest for 5 minutes before portioning.
Extra Tips
For make-ahead lunches, assemble the casserole without the panko topping, cover, and refrigerate until ready to bake. Add the breadcrumbs just before baking so they stay crisp. Store baked portions in the refrigerator and reheat until hot throughout.Course: Main Course Cuisine: American Equipment: Saucepan, Large Skillet, Mixing Bowl, 2-quart Casserole Dish
Greek Chicken and Orzo Casserole with Feta
This Greek-inspired casserole brings tender chicken and orzo together with lemon, oregano, spinach, and briny feta. The orzo cooks right in the baking dish, soaking up the flavorful broth as it softens.
It makes a filling lunch that’s easy to prepare ahead and portion for the week. Each serving has a creamy, tender texture with bright lemon and salty feta in every bite.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 small yellow onion, finely chopped
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 cup uncooked orzo
- 2 cups low-sodium chicken broth
- 1 cup chopped fresh spinach
- 1 teaspoon finely grated lemon zest
- 1 tablespoon lemon juice
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¾ cup crumbled feta cheese
Instructions
- Heat the oven to 375°F. Lightly grease a 9-by-13-inch baking dish with a little of the olive oil.
- Heat the remaining olive oil in a large skillet over medium heat. Add the chicken and onion. Cook for 4 to 5 minutes, stirring occasionally, until the onion softens and the chicken is lightly browned on the outside.
- Stir in the garlic and oregano. Cook for 30 seconds, then transfer the chicken mixture to the prepared baking dish.
- Add the uncooked orzo, chicken broth, spinach, lemon zest, lemon juice, salt, and black pepper to the dish. Stir to distribute the orzo and spinach evenly, then cover the dish tightly with foil.
- Bake for 25 minutes. Carefully remove the foil and stir the casserole. Check that the orzo is tender and the chicken is cooked through. If the orzo needs more time, cover and bake for another 5 minutes.
- Sprinkle the feta over the top. Let the casserole stand for 5 minutes before serving so the orzo can absorb the remaining liquid.
Extra Tips
For make-ahead lunches, divide the cooled casserole into individual containers and refrigerate. Reheat portions with a small splash of water or broth to loosen the orzo, then finish with an extra squeeze of lemon if you like a brighter flavor.Course: Main Course Cuisine: Mediterranean Equipment: Large Skillet, 9-by-13-inch Baking Dish, Aluminum Foil
Lean Beef, Lentil, and Sweet Potato Shepherd’s Pie
Lean ground beef and lentils make a hearty filling, while sweet potato mash adds a naturally sweet, creamy topping. It is a cozy take on shepherd’s pie that packs well for make-ahead lunches.
The savory filling has a hint of thyme and tomato, with tender lentils and vegetables in every bite. Bake it in one dish, then portion it out for easy lunches during the week.
Serves 4 people.
Ingredients
- 1 pound lean ground beef
- 1 cup cooked brown lentils, drained
- 2 medium sweet potatoes, peeled and cut into chunks
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 1 medium carrot, diced
- 1 celery stalk, diced
- 2 garlic cloves, minced
- 2 tablespoons tomato paste
- 1 teaspoon dried thyme
- 1 cup low-sodium beef broth
- 1 tablespoon Worcestershire sauce
- ½ teaspoon salt, plus more for the sweet potatoes
- ¼ teaspoon black pepper
- 2 tablespoons milk
- 1 tablespoon butter
Instructions
- Heat the oven to 400°F. Put the sweet potato chunks in a saucepan and cover with water. Bring to a boil, then simmer for 12 to 15 minutes, until very tender.
- While the potatoes cook, heat the olive oil in a large skillet over medium heat. Add the onion, carrot, and celery. Cook for 5 to 6 minutes, stirring occasionally, until softened.
- Add the garlic and ground beef. Cook, breaking up the beef with a spoon, until it is no longer pink. Stir in the tomato paste, thyme, salt, and black pepper.
- Add the cooked lentils, beef broth, and Worcestershire sauce. Simmer for 5 to 7 minutes, stirring now and then, until the filling thickens slightly. Transfer it to a baking dish and spread it into an even layer.
- Drain the sweet potatoes and return them to the saucepan. Add the milk, butter, and a pinch of salt. Mash until smooth, then spread the mash evenly over the beef and lentil filling.
- Bake for 20 to 25 minutes, until the filling is bubbling around the edges and the topping is lightly browned. Let it rest for 10 minutes before portioning.
Extra Tips
For make-ahead lunches, bake the pie, let it cool, and divide it into individual containers. Reheat portions until hot throughout. If the sweet potato topping feels too thick to spread, mash in a little more milk before adding it to the dish.Course: Main Course Cuisine: American Equipment: Saucepan, Large Skillet, Baking Dish, Potato Masher
Cottage Cheese Lasagna with Spinach and Turkey
This make-ahead lasagna layers lean ground turkey, tender spinach, and creamy cottage cheese between pasta sheets. It has familiar Italian-inspired flavors with a hearty, protein-rich filling.
Bake it ahead for weekday lunches, then portion it once it has cooled slightly. The cottage cheese keeps the layers creamy, while the spinach adds color and the turkey makes each serving filling.
Serves 4 people.
Ingredients
- 6 lasagna noodles
- 1 teaspoon olive oil
- 1 pound lean ground turkey
- 2 cups marinara sauce
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup cottage cheese
- 1 large egg
- 2 cups chopped fresh spinach
- 1 cup shredded mozzarella cheese
- 2 tablespoons grated Parmesan cheese
Instructions
- Heat the oven to 375°F. Cook the lasagna noodles according to the package directions until just tender. Drain them and lay them flat so they do not stick together.
- Warm the olive oil in a large skillet over medium heat. Add the ground turkey and cook, breaking it into small pieces, until browned and cooked through.
- Stir the marinara sauce, Italian seasoning, garlic powder, salt, and black pepper into the turkey. Simmer for 3 minutes, then remove the skillet from the heat.
- In a bowl, mix the cottage cheese and egg until combined. Fold in the chopped spinach.
- Spread a thin layer of the turkey sauce in a small baking dish. Add a layer of noodles, then spread on some of the cottage cheese mixture and turkey sauce. Repeat the layers, finishing with turkey sauce.
- Sprinkle the mozzarella and Parmesan evenly over the top. Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for another 10 minutes, until the cheese is melted and bubbling.
- Let the lasagna rest for 10 minutes before cutting it into four portions. This helps the layers hold together for serving or packing for lunch.
Extra Tips
For make-ahead lunches, bake the lasagna, let it cool, and divide it into individual portions. Reheat a portion until hot, and let the lasagna rest after baking before slicing so the cottage cheese and spinach layers stay neat.Course: Main Course Cuisine: Italian Equipment: Large Skillet, Mixing Bowl, Baking Dish, Foil, Pot
Buffalo Chicken and Cauliflower Rice Casserole
This Buffalo chicken casserole brings together tender chicken, cauliflower rice, tangy hot sauce, and a creamy cheese topping. It has plenty of bold flavor, with a soft, hearty texture that makes it a satisfying high-protein lunch.
Bake it ahead, then portion it into containers for easy lunches during the week. A little blue cheese and green onion on top balance the spicy sauce with cool, savory flavor.
Serves 4 people.
Ingredients
- 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 cups riced cauliflower, thawed if frozen
- 1/2 cup Buffalo-style hot sauce
- 1/2 cup plain Greek yogurt
- 1 cup shredded cheddar cheese, divided
- 2 tablespoons crumbled blue cheese
- 2 green onions, thinly sliced
Instructions
- Heat the oven to 400°F. Lightly grease a 9-by-13-inch baking dish.
- Warm the olive oil in a large skillet over medium heat. Add the chicken, garlic powder, salt, and black pepper. Cook, stirring occasionally, until the chicken is cooked through and lightly browned, about 6 to 8 minutes.
- Add the cauliflower rice to the skillet. Cook for 3 to 5 minutes, stirring often, until it has softened and excess moisture has evaporated.
- Remove the skillet from the heat. Stir in the Buffalo-style hot sauce, Greek yogurt, and 3/4 cup of the shredded cheddar until evenly combined.
- Spoon the mixture into the prepared baking dish and spread it into an even layer. Sprinkle the remaining 1/4 cup cheddar over the top.
- Bake for 15 to 20 minutes, until hot throughout and bubbling at the edges. Sprinkle with the blue cheese and green onions before serving.
Extra Tips
For make-ahead lunches, divide the cooled casserole into individual portions and refrigerate them in airtight containers. Reheat until hot, then add a little extra Buffalo-style hot sauce if you like more heat. Cooking off moisture from the cauliflower rice before baking helps keep the casserole from turning watery.Course: Main Course Cuisine: American Equipment: Large Skillet, 9-by-13-inch Baking Dish, Mixing Spoon
Tuna, White Bean, and Whole-Wheat Pasta Bake
This make-ahead casserole combines tuna, creamy white beans, and whole-wheat pasta in a savory tomato sauce. A crisp, golden breadcrumb topping adds a satisfying contrast to the tender filling.
Bake it ahead for easy weekday lunches, or portion it into containers after cooking. It reheats well and has a hearty, balanced flavor with a little brightness from lemon.
Serves 4 people.
Ingredients
- 8 ounces whole-wheat penne
- 1 tablespoon olive oil
- 1 small yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 can (14 ounces) crushed tomatoes
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 can (15 ounces) white beans, drained and rinsed
- 2 cans (5 ounces each) tuna in water, drained and flaked
- 1 cup baby spinach
- 1/2 cup shredded mozzarella
- 1/3 cup whole-wheat breadcrumbs
- 1 tablespoon chopped fresh parsley
- 1 teaspoon lemon zest
Instructions
- Heat the oven to 400°F. Bring a large pot of salted water to a boil. Cook the penne until just shy of al dente, following the package directions. Drain it well.
- While the pasta cooks, warm the olive oil in a large skillet over medium heat. Add the onion and cook for 4 to 5 minutes, stirring occasionally, until softened. Stir in the garlic and cook for 30 seconds.
- Add the crushed tomatoes, oregano, salt, and black pepper to the skillet. Simmer for 5 minutes, stirring occasionally. Fold in the white beans, tuna, and spinach, then cook until the spinach wilts.
- Add the drained pasta to the skillet and stir gently until everything is coated in sauce. Transfer the mixture to a baking dish and spread it evenly. Sprinkle the mozzarella and breadcrumbs over the top.
- Bake for 15 to 20 minutes, until the topping is golden and the filling is bubbling around the edges. Let the casserole rest for 5 minutes, then finish with the parsley and lemon zest before serving.
Extra Tips
For make-ahead lunches, assemble the casserole without the breadcrumb topping, cover, and refrigerate. Add the breadcrumbs just before baking so they stay crisp. If reheating portions, a small splash of water helps keep the pasta from drying out.Course: Main Course Cuisine: Mediterranean Equipment: Large Pot, Large Skillet, Baking Dish, Colander
Pork Tenderloin, Apple, and Barley Casserole
This make-ahead casserole pairs tender pieces of pork with chewy barley, sweet apple, and savory herbs. It’s a filling lunch that reheats well, with a cozy mix of textures and a gentle balance of sweet and savory flavors.
Cook the barley right in the casserole dish, so the grains soak up the broth and juices as everything bakes. Prepare it for weekday lunches, then portion it out once cooled.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound pork tenderloin, trimmed and cut into 1-inch pieces
- 1 medium yellow onion, diced
- 1 celery stalk, diced
- 1 large apple, cored and diced
- 1 cup pearled barley, rinsed
- 2 cups low-sodium chicken broth
- 1 teaspoon dried thyme
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Heat the oven to 375°F. Lightly grease a 2-quart baking dish.
- Warm the olive oil in a large skillet over medium-high heat. Add the pork and brown it for 2 to 3 minutes, turning the pieces so they color on more than one side. Transfer the pork to the baking dish.
- Add the onion and celery to the skillet. Cook for about 4 minutes, stirring, until they begin to soften. Stir in the apple and cook for 1 minute, then transfer the mixture to the baking dish.
- Add the rinsed barley, chicken broth, thyme, salt, and black pepper to the dish. Stir gently to distribute the ingredients, then cover the dish tightly with foil.
- Bake for 55 to 65 minutes, until the barley is tender and most of the broth has been absorbed. Check near the end of baking. If the barley is still firm and the dish looks dry, stir in a little hot water and continue baking, covered.
- Let the casserole rest, covered, for 10 minutes before serving or portioning for lunches.
Extra Tips
Pearled barley can vary in how quickly it cooks, so check that it is tender before taking the casserole from the oven. For make-ahead lunches, cool the portions promptly and refrigerate them in sealed containers. Reheat with a splash of water or broth to keep the barley moist.Course: Main Course Cuisine: American Equipment: Large Skillet, 2-Quart Baking Dish, Aluminum Foil
Vegetarian Tempeh and Edamame Enchilada Casserole
This casserole layers enchilada sauce, tortillas, crumbled tempeh, and edamame for a hearty vegetarian lunch that is easy to make ahead. Black beans and melted cheese add extra substance, while lime and cilantro bring a fresh finish.
The texture is savory and filling, with tender layers and a little bite from the edamame. Bake it for a relaxed lunch at home, or portion it out for lunches during the week.
Serves 4 people.
Ingredients
- 8 ounces tempeh, crumbled
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- 1 cup frozen shelled edamame, thawed
- 1 cup black beans, drained and rinsed
- 2 cups red enchilada sauce
- 6 small corn tortillas, cut into quarters
- 1½ cups shredded Monterey Jack cheese
- 1 lime, cut into wedges
- ¼ cup chopped fresh cilantro
Instructions
- Heat the oven to 375°F. Lightly oil an 8-inch square baking dish.
- Warm the olive oil in a large skillet over medium heat. Add the diced onion and cook for 4 to 5 minutes, stirring occasionally, until softened.
- Add the crumbled tempeh, cumin, and smoked paprika. Cook for 5 minutes, stirring often, until the tempeh is lightly browned.
- Stir in the edamame and black beans. Add ½ cup of the enchilada sauce and mix until everything is coated. Remove the skillet from the heat.
- Spread ½ cup of enchilada sauce over the bottom of the baking dish. Arrange half of the tortilla pieces over the sauce, then add half of the tempeh mixture and ½ cup of cheese. Spoon ½ cup of sauce over the layer.
- Repeat with the remaining tortillas and tempeh mixture. Pour the remaining sauce over the top and finish with the remaining cheese.
- Cover the dish with foil and bake for 20 minutes. Remove the foil and bake for another 10 minutes, until the cheese is melted and bubbling.
- Let the casserole rest for 10 minutes before serving. Finish with chopped cilantro and serve with lime wedges.
Extra Tips
For make-ahead lunches, assemble the casserole, cover it, and refrigerate it before baking. Add a few extra minutes to the covered baking time if it goes into the oven cold. Let leftovers cool before portioning them, then reheat until hot and serve with a squeeze of lime to brighten the rich enchilada layers.Course: Main Course Cuisine: Mexican Equipment: 8-inch Square Baking Dish, Large Skillet, Foil
Shrimp, Chickpea, and Tomato Couscous Bake
This casserole pairs tender shrimp and hearty chickpeas with couscous that soaks up a garlicky tomato broth as it bakes. A little lemon and parsley keep the flavors fresh, while feta adds a salty finish.
It makes a practical make-ahead lunch that portions easily for the week. For the best texture, bake the couscous base first, then add the shrimp near the end so they stay tender.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 small yellow onion, finely chopped
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1 can (14.5 ounces) diced tomatoes
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 1/2 cups low-sodium chicken broth
- 1 cup dry couscous
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 12 ounces peeled and deveined shrimp
- 1/2 cup crumbled feta
- 1 lemon, cut into wedges
- 2 tablespoons chopped fresh parsley
Instructions
- Heat the oven to 375°F. Warm the olive oil in a large oven-safe skillet over medium heat. Add the onion and cook for 4 to 5 minutes, stirring occasionally, until softened.
- Stir in the garlic, cumin, and smoked paprika. Cook for about 30 seconds, just until fragrant.
- Add the diced tomatoes, chickpeas, chicken broth, salt, and black pepper. Bring the mixture to a gentle simmer, then stir in the couscous.
- Cover the skillet tightly with a lid or foil and bake for 12 minutes, until the couscous has absorbed most of the liquid.
- Remove the cover and gently fluff the couscous with a fork. Arrange the shrimp in an even layer on top, then cover again and bake for 8 to 10 minutes, until the shrimp are opaque and cooked through.
- Sprinkle the feta and parsley over the casserole. Serve with lemon wedges for squeezing over each portion.
Extra Tips
For make-ahead lunches, bake the couscous and tomato mixture, then chill it before adding the shrimp. When ready to finish the casserole, bring the base back to room temperature, arrange the shrimp on top, and bake until cooked through. Add the feta, parsley, and lemon just before serving.Course: Main Course Cuisine: Mediterranean Equipment: Oven-Safe Skillet, Lid or Foil, Fork
Sausage, Egg, and Vegetable Breakfast Casserole
This breakfast casserole combines savory sausage, tender vegetables, and fluffy eggs in one easy-to-portion bake. A little cheddar melts through the center, adding a rich, cheesy finish.
Bake it ahead and portion it for weekday lunches or a simple brunch. The vegetables keep each serving colorful, while the sausage makes the casserole hearty and satisfying.
Serves 4 people.
Ingredients
- 8 ounces bulk breakfast sausage
- 1 teaspoon olive oil
- 1 cup diced red bell pepper
- 1 cup chopped baby spinach
- 6 large eggs
- 1/2 cup milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 3/4 cup shredded cheddar cheese
Instructions
- Heat the oven to 375°F. Lightly grease an 8-inch square baking dish.
- Cook the sausage in a large skillet over medium heat, breaking it into small pieces as it browns. Once fully cooked, transfer it to a plate. Drain off excess fat from the skillet.
- Add the olive oil and red bell pepper to the skillet. Cook for 3 to 4 minutes, stirring occasionally, until the pepper begins to soften. Add the spinach and stir until wilted. Remove the skillet from the heat.
- In a mixing bowl, whisk together the eggs, milk, salt, and black pepper.
- Spread the cooked sausage and vegetables evenly in the prepared baking dish. Pour the egg mixture over them, then sprinkle the cheddar on top.
- Bake for 25 to 30 minutes, until the center is set and a knife inserted near the middle comes out clean. Let the casserole rest for 5 minutes before slicing.
Extra Tips
For make-ahead lunches, bake the casserole, let it cool, and cut it into four portions before refrigerating in a covered container. Reheat a portion until hot, and avoid overcooking it so the eggs stay tender.Course: Breakfast Cuisine: American Equipment: 8-inch Square Baking Dish, Large Skillet, Mixing Bowl, Whisk
Chicken, Artichoke, and Farro Casserole with Lemon
This casserole combines tender chicken and chewy farro with artichoke hearts, lemon, and a little Parmesan. It is a hearty, bright-tasting option for make-ahead lunches.
Bake it in one dish, then portion it for the week. The farro stays pleasantly chewy, while lemon zest and juice keep the creamy, savory flavors feeling fresh.
Serves 4 people.
Ingredients
- 1 cup pearled farro, rinsed
- 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 tablespoon olive oil
- 1 small yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 (14-ounce) can artichoke hearts, drained and quartered
- 2 cups low-sodium chicken broth
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ½ cup plain Greek yogurt
- ½ cup grated Parmesan cheese, divided
- 2 tablespoons chopped fresh parsley
Instructions
- Heat the oven to 375°F. Lightly grease a 9-by-13-inch baking dish.
- Warm the olive oil in a large skillet over medium heat. Add the onion and cook for 4 to 5 minutes, stirring occasionally, until softened. Stir in the garlic and cook for 30 seconds.
- Add the chicken to the skillet. Cook for 3 to 4 minutes, turning the pieces, until the outsides are no longer pink. The chicken will finish cooking in the oven.
- Stir in the rinsed farro, artichoke hearts, chicken broth, lemon zest, lemon juice, oregano, salt, and pepper. Bring the mixture to a gentle simmer.
- Transfer everything to the prepared baking dish. Cover tightly with foil and bake for 35 minutes.
- Carefully remove the foil. Stir in the Greek yogurt and half of the Parmesan until evenly combined. Sprinkle the remaining Parmesan over the top.
- Bake uncovered for 10 to 15 minutes, until the farro is tender and the chicken is cooked through. Let the casserole rest for 5 minutes, then sprinkle with parsley before serving.
Extra Tips
For make-ahead lunches, portion the casserole into individual containers once it has cooled. When reheating, add a small splash of water or broth to keep the farro moist, and finish with a little extra lemon juice if you want a brighter flavor.Course: Main Course Cuisine: Mediterranean Equipment: Large Skillet, 9-by-13-inch Baking Dish, Aluminum Foil
Turkey Meatball and Zucchini Parmesan Casserole
This make-ahead casserole pairs tender turkey meatballs with zucchini, marinara, and a golden Parmesan topping. It brings the familiar flavors of chicken Parmesan to a hearty, protein-rich lunch.
The zucchini softens as it bakes, while the meatballs stay juicy in the sauce. Portion the casserole into containers for easy lunches throughout the week.
Serves 4 people.
Ingredients
- 1 pound lean ground turkey
- 1 large egg
- ⅓ cup plain breadcrumbs
- ⅓ cup finely grated Parmesan cheese, divided
- 2 tablespoons chopped fresh parsley
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 medium zucchini, cut into ½-inch half-moons
- 2 cups marinara sauce
- 1 cup shredded part-skim mozzarella
Instructions
- Heat the oven to 400°F. Lightly coat a 9-by-13-inch baking dish with cooking spray or a thin layer of oil.
- In a mixing bowl, combine the ground turkey, egg, breadcrumbs, ¼ cup of the Parmesan, parsley, Italian seasoning, garlic powder, salt, and black pepper. Mix gently until combined, then shape into about 16 meatballs.
- Arrange the zucchini half-moons in the baking dish. Spoon the marinara over the zucchini and spread it into an even layer.
- Nestle the meatballs among the zucchini. Cover the dish with foil and bake for 25 minutes.
- Remove the foil and sprinkle the mozzarella and remaining Parmesan over the casserole. Bake uncovered for 10 to 15 minutes, until the meatballs are cooked through and the cheese is melted and lightly browned.
- Let the casserole rest for 5 minutes before portioning. This gives the sauce a moment to settle around the meatballs and zucchini.
Extra Tips
For make-ahead lunches, divide the baked casserole into individual containers once it has cooled. Reheat portions until hot throughout, and keep the meatballs nestled in the sauce so they stay moist. For a firmer zucchini texture, cut the half-moons slightly thicker.Course: Main Course Cuisine: Italian-American Equipment: 9-by-13-inch Baking Dish, Mixing Bowl, Measuring Cups, Measuring Spoons
