Looking for a filling dinner that keeps calories in check? These 12 low calorie, high protein casseroles each come in under 400 calories per serving. They’re practical options for busy weeknights, meal prep, or whenever you want something warm and satisfying.
Helpful Tips Before You Start
A few simple steps can help keep these casseroles satisfying, protein-rich, and under 400 calories per serving.
Check Serving Sizes
Calories and protein depend on how many portions a casserole makes. Divide it evenly, and check the recipe’s serving size before adding extras.
Choose Lean Protein
Skinless chicken, lean ground turkey, tuna, and low-fat cottage cheese can add protein without a lot of extra calories. Cook meat thoroughly before adding it to the casserole if the recipe calls for it.
Measure Cheese and Toppings
Cheese, crunchy toppings, and creamy sauces can raise calories quickly. Measure them rather than sprinkling freely, and use reduced-fat options when they suit the recipe.
Add Vegetables for More Volume
Broccoli, spinach, zucchini, and mushrooms add color and satisfying portions for relatively few calories. If using frozen vegetables, thaw and drain them first to help prevent a watery casserole.
Turkey and Black Bean Enchilada Casserole
This casserole layers lean ground turkey, black beans, corn tortillas, and enchilada sauce for a filling meal with plenty of Mexican-inspired flavor. A measured amount of cheese adds a golden top while keeping the portions in line with a lighter dinner.
It works well for busy weeknights or a make-ahead meal. The tortillas soften as the casserole bakes, creating tender layers with a savory turkey and bean filling.
Serves 4 people.
Ingredients
- 1 teaspoon olive oil
- 1 pound lean ground turkey
- 1 small yellow onion, diced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/4 teaspoon salt
- 1 can (15 ounces) black beans, rinsed and drained
- 1 cup corn kernels, thawed if frozen
- 1 can (10 ounces) red enchilada sauce
- 6 small corn tortillas, cut into quarters
- 1/2 cup shredded reduced-fat Mexican cheese blend
- 2 tablespoons chopped fresh cilantro
Instructions
- Heat the oven to 375°F. Lightly coat an 8-inch square baking dish with nonstick cooking spray.
- Warm 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 cooked through and the onion is softened.
- Stir in the cumin, chili powder, and salt. Add the black beans, corn, and half of the enchilada sauce. Stir until the filling is evenly coated, then remove the skillet from the heat.
- Spread the remaining enchilada sauce over the bottom of the baking dish. Arrange half of the tortilla pieces over the sauce, then spoon half of the turkey mixture on top. Repeat with the remaining tortillas and turkey mixture.
- Sprinkle the shredded cheese evenly over the casserole. Bake uncovered until the sauce is bubbling and the cheese has melted, about 20 minutes.
- Let the casserole rest for 5 minutes, then scatter the chopped cilantro over the top before serving.
Extra Tips
For clean portions, let the casserole rest before cutting so the tortilla layers can settle. If using frozen corn, thaw it first and drain off any extra water to help keep the filling from becoming watery.Course: Main Course Cuisine: Mexican Equipment: 8-inch Square Baking Dish, Large Skillet, Measuring Cups, Measuring Spoons
Spinach, Mushroom, and Cottage Cheese Egg White Casserole
This casserole brings together tender spinach and savory mushrooms with cottage cheese for a creamy, satisfying texture. Egg whites keep it light while still making each slice filling.
Serve it for breakfast, brunch, or a simple weeknight meal. It bakes in one dish and reheats well, so it is a handy option for preparing ahead.
Serves 4 people.
Ingredients
- 8 large egg whites
- 1 cup low-fat cottage cheese
- 2 cups chopped fresh spinach
- 1 cup sliced cremini mushrooms
- ¼ cup finely chopped yellow onion
- 1 teaspoon olive oil
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
Instructions
- Preheat the oven to 375°F. Lightly coat an 8-inch square baking dish with olive oil.
- Heat the remaining olive oil in a skillet over medium heat. Add the onion and mushrooms, and cook for 5 to 7 minutes, stirring occasionally, until softened and most of the mushroom liquid has evaporated.
- Add the spinach to the skillet and stir until wilted, about 1 to 2 minutes. Remove the skillet from the heat and let the vegetables cool slightly.
- In a mixing bowl, whisk the egg whites with the cottage cheese, garlic powder, salt, and black pepper. Fold in the cooked vegetables.
- Pour the mixture into the prepared baking dish and spread it evenly. Bake for 30 to 35 minutes, until the center is set. Let the casserole rest for 5 minutes before slicing.
Extra Tips
Cook off as much liquid as possible from the mushrooms and spinach so the casserole sets well. For meal prep, refrigerate cooled slices in a covered container and reheat them gently until warm.Course: Main Course Cuisine: American Equipment: 8-inch Square Baking Dish, Skillet, Mixing Bowl
Chicken Parmesan Zucchini Casserole
This casserole pairs tender chicken and zucchini with marinara, Italian herbs, and a golden Parmesan and mozzarella topping. It brings the familiar flavors of chicken Parmesan to the table without breading or frying the chicken.
Serve it for a cozy weeknight dinner when you want a filling casserole that keeps each portion under 400 calories. The zucchini softens as it bakes, while a quick pre-bake helps prevent the dish from turning watery.
Serves 4 people.
Ingredients
- 1 pound boneless, skinless chicken breast, cut into bite-size pieces
- 2 medium zucchini, sliced into half-moons
- 1 teaspoon olive oil
- 1 cup marinara sauce
- 1 teaspoon Italian seasoning
- ¼ teaspoon garlic powder
- ¼ teaspoon black pepper
- ½ cup shredded part-skim mozzarella cheese
- ¼ cup finely grated Parmesan cheese
- 1 tablespoon chopped fresh parsley
Instructions
- Heat the oven to 400°F. Lightly grease a medium baking dish.
- Spread the zucchini in the baking dish and toss it with the olive oil. Bake for 10 minutes to release some moisture.
- Carefully drain any liquid from the dish. Add the chicken, marinara sauce, Italian seasoning, garlic powder, and black pepper. Stir to coat everything evenly, then spread it into an even layer.
- Cover the dish with foil and bake for 20 minutes. Check that the chicken is cooked through, with no pink in the center.
- Remove the foil. Sprinkle the mozzarella and Parmesan evenly over the casserole. Bake uncovered for 8 to 10 minutes, until the cheese is melted and lightly golden.
- Let the casserole rest for 5 minutes, then scatter the parsley over the top before serving.
Extra Tips
For a firmer texture, slice the zucchini evenly and avoid skipping its short pre-bake. If the marinara is especially thin, drain the zucchini thoroughly before adding the chicken and sauce. Leftovers can be refrigerated in a covered container and reheated until hot throughout.Course: Main Course Cuisine: Italian-American Equipment: Medium Baking Dish, Cutting Board, Knife, Measuring Cups, Measuring Spoons
Tuna, Pea, and Brown Rice Casserole
This casserole brings together flaky tuna, sweet peas, and hearty brown rice in a creamy, savory bake. It is a practical way to turn cooked rice and pantry staples into a filling meal.
A light sauce keeps the dish moist without weighing it down, while a crisp breadcrumb topping adds a little crunch. Serve it for an easy weeknight dinner or make it ahead for a simple family meal.
Serves 4 people.
Ingredients
- 2 cups cooked brown rice
- 2 cans (5 ounces each) tuna in water, drained and flaked
- 1 cup frozen peas
- 1 cup plain nonfat Greek yogurt
- ½ cup low-sodium chicken broth
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- ½ cup shredded reduced-fat cheddar cheese
- ¼ cup whole-wheat breadcrumbs
- 1 teaspoon olive oil
Instructions
- Preheat the oven to 375°F. Lightly coat an 8-inch square baking dish with cooking spray.
- In a large bowl, whisk together the Greek yogurt, chicken broth, Dijon mustard, garlic powder, and black pepper until smooth.
- Add the cooked brown rice, drained tuna, and frozen peas. Fold gently until everything is evenly coated.
- Spoon the mixture into the baking dish and spread it into an even layer. Sprinkle the shredded cheddar over the top.
- Toss the breadcrumbs with the olive oil, then scatter them over the cheese.
- Bake for 25 to 30 minutes, until the casserole is hot throughout and the topping is lightly golden. Let it rest for 5 minutes before serving.
Extra Tips
Use rice that has been cooked and cooled so the casserole keeps its shape. If the top browns before the center is hot, loosely cover the dish with foil for the rest of the baking time. Refrigerate leftovers promptly and reheat individual portions until steaming hot.Course: Main Course Cuisine: American Equipment: 8-inch Square Baking Dish, Large Bowl, Whisk, Measuring Cups, Measuring Spoons
Lean Beef and Cauliflower Shepherd’s Pie
This lighter shepherd’s pie pairs lean beef with tender vegetables and a creamy cauliflower topping. It bakes into a hearty casserole with savory filling and a golden, lightly browned top.
It works well for a cozy weeknight dinner or a make-ahead meal. A little cheddar adds flavor to the cauliflower without making the topping heavy.
Serves 4 people.
Ingredients
- 1 medium head cauliflower, cut into florets
- 1 teaspoon olive oil
- 1 pound 95% lean ground beef
- 1 small yellow onion, diced
- 1 medium carrot, diced
- 1 cup frozen peas
- 2 tablespoons tomato paste
- 1 cup low-sodium beef broth
- 1 teaspoon Worcestershire sauce
- 1 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt, divided
- 1/4 teaspoon black pepper
- 2 tablespoons plain nonfat Greek yogurt
- 1/4 cup shredded reduced-fat cheddar cheese
Instructions
- Heat the oven to 400°F. Steam the cauliflower florets until very tender, about 10 to 12 minutes. Drain them well, then mash or blend with the Greek yogurt and half of the salt until smooth. Set the topping aside.
- Heat the olive oil in a large skillet over medium heat. Add the ground beef, onion, and carrot. Cook, breaking up the beef, until it is browned and the vegetables begin to soften. Drain off any excess fat if needed.
- Stir in the tomato paste, beef broth, Worcestershire sauce, dried thyme, garlic powder, remaining salt, and black pepper. Simmer for 5 minutes, stirring occasionally, until the mixture thickens slightly. Stir in the peas.
- Transfer the beef mixture to a baking dish and spread it into an even layer. Spoon the cauliflower topping over the filling and gently spread it to the edges. Sprinkle the cheddar evenly over the top.
- Bake for 20 to 25 minutes, until the filling is bubbling and the topping is lightly browned. Let the casserole rest for 5 minutes before serving.
Extra Tips
Drain the cauliflower thoroughly before mashing so the topping stays thick rather than watery. For easy make-ahead prep, assemble the casserole and refrigerate it before baking, then bake until hot and bubbling.Course: Main Course Cuisine: American Equipment: Steamer Basket, Large Skillet, Baking Dish, Potato Masher or Food Processor
Buffalo Chicken and Spaghetti Squash Casserole
This casserole brings together tender chicken, spaghetti squash, and tangy buffalo sauce for a cozy meal with plenty of bold flavor. A little Greek yogurt keeps the filling creamy, while a modest amount of cheese melts over the top.
It works well for an easy weeknight dinner or meal prep. The squash gives each serving a light, tender texture, and the buffalo sauce adds a gentle kick you can adjust to taste.
Serves 4 people.
Ingredients
- 1 medium spaghetti squash, about 3 pounds
- 1 teaspoon olive oil
- 1 pound boneless, skinless chicken breast
- 1/2 cup plain nonfat Greek yogurt
- 1/3 cup buffalo sauce
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/2 cup shredded part-skim mozzarella
- 2 tablespoons sliced green onions
Instructions
- Heat the oven to 400°F. Carefully halve the spaghetti squash lengthwise and scoop out the seeds. Brush the cut sides with olive oil, then place the squash cut side down on a baking sheet. Roast until tender when pierced with a fork, about 35 to 45 minutes.
- While the squash roasts, place the chicken breast in a saucepan and cover it with water. Bring to a gentle simmer and cook until the chicken is cooked through. Transfer it to a plate, let it cool slightly, then shred it with two forks.
- When the squash is cool enough to handle, scrape the flesh into strands with a fork. Measure about 4 cups of squash strands for the casserole.
- In a large bowl, mix the Greek yogurt, buffalo sauce, garlic powder, and salt. Fold in the shredded chicken and spaghetti squash until evenly coated.
- Transfer the mixture to a baking dish and spread it out evenly. Sprinkle the mozzarella over the top. Bake at 400°F until hot throughout and the cheese is melted, about 15 to 20 minutes.
- Let the casserole rest for a few minutes, then scatter the sliced green onions over the top before serving.
Extra Tips
For a milder casserole, use a little less buffalo sauce and add more to the finished servings if desired. If your roasted squash seems watery, let the strands drain briefly before mixing them into the filling so the casserole stays creamy rather than soupy.Course: Main Course Cuisine: American Equipment: Baking Sheet, Saucepan, Large Bowl, Baking Dish
Greek Chicken, Orzo, and Tomato Casserole
This Greek-inspired casserole brings together tender chicken, orzo, and juicy tomatoes in one easy baked dish. Feta, oregano, and lemon give it a savory, bright flavor without making the meal feel heavy.
It works well for a weeknight dinner or a make-ahead meal for busy days. The orzo bakes right in the tomato broth, turning soft and tender while the top gets a little golden.
Serves 4 people.
Ingredients
- 1 pound boneless, skinless chicken breast, cut into bite-size pieces
- 1 teaspoon olive oil
- 1 small red onion, diced
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup dry orzo
- 1 can (14.5 ounces) diced tomatoes, with their juices
- 1 1/2 cups low-sodium chicken broth
- 1/2 cup crumbled feta cheese
- 1 tablespoon lemon juice
- 2 tablespoons chopped fresh parsley
Instructions
- Preheat the oven to 375°F. Lightly coat a medium oven-safe casserole dish with cooking spray.
- Heat the olive oil in a large skillet over medium heat. Add the chicken and cook for 3 to 4 minutes, stirring occasionally, until the outside is no longer pink. Transfer the chicken to the prepared casserole dish.
- Add the red onion to the skillet and cook for about 3 minutes, until softened. Stir in the garlic, oregano, salt, and black pepper, then cook for 30 seconds.
- Stir the dry orzo into the onion mixture. Add the diced tomatoes with their juices and the chicken broth. Bring the mixture to a gentle simmer, stirring so the orzo does not stick.
- Pour the orzo mixture over the chicken in the casserole dish and stir to combine. Cover tightly with foil and bake for 25 minutes, until the orzo is tender and the chicken is cooked through.
- Remove the foil and gently stir in the lemon juice and half of the feta. Sprinkle the remaining feta over the top and bake uncovered for 5 minutes.
- Let the casserole rest for 5 minutes, then scatter the parsley over the top before serving.
Extra Tips
Check that the orzo is tender before serving. If it still feels firm, cover the dish again and bake for a few more minutes. For a brighter finish, add a little extra lemon juice at the table, and keep any leftovers covered in the refrigerator.Course: Main Course Cuisine: Mediterranean Equipment: Large Skillet, Medium Casserole Dish, Aluminum Foil
Turkey Sausage and Lentil Casserole
This casserole combines lean turkey sausage with hearty lentils for a filling, protein-rich meal that keeps portions satisfying without feeling heavy. Tomatoes, vegetables, and herbs give it a savory, gently spiced flavor.
It works well for a cozy weeknight dinner or a batch-cooked lunch. The lentils turn tender while the casserole stays thick and spoonable, with browned sausage adding a little extra texture.
Serves 4 people.
Ingredients
- 12 ounces lean turkey sausage, casings removed
- 1 cup dry brown lentils, rinsed and drained
- 1 medium yellow onion, diced
- 1 medium carrot, diced
- 1 celery stalk, diced
- 2 garlic cloves, minced
- 1 can (14.5 ounces) no-salt-added diced tomatoes
- 3 cups low-sodium chicken broth
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- ¼ teaspoon black pepper
- 2 cups baby spinach
Instructions
- Preheat the oven to 375°F. Use a large oven-safe skillet or Dutch oven for the stovetop and oven steps.
- Set the skillet over medium heat. Add the turkey sausage and cook, breaking it into small crumbles, until browned and cooked through. Transfer the sausage to a plate, leaving any drippings in the skillet.
- Add the onion, carrot, and celery to the skillet. Cook for about 5 minutes, stirring occasionally, until the vegetables begin to soften. Stir in the garlic and cook for 30 seconds.
- Add the lentils, diced tomatoes with their juices, chicken broth, oregano, smoked paprika, and black pepper. Stir well, then return the cooked sausage to the skillet.
- Bring the mixture to a gentle simmer. Cover the skillet and transfer it to the oven. Bake for 45 to 55 minutes, until the lentils are tender and most of the liquid has been absorbed. Check near the end, and add a little water if the lentils need more time and the mixture looks dry.
- Stir in the spinach until wilted. Let the casserole rest for 5 minutes before serving.
Extra Tips
Use brown lentils so they hold their shape during baking. If your turkey sausage is already seasoned, taste the casserole after baking before adding any extra seasoning. Refrigerate leftovers promptly and reheat them gently with a splash of water or broth if the lentils have thickened.Course: Main Course Cuisine: American Equipment: Large Oven-Safe Skillet or Dutch Oven
Shrimp, Broccoli, and Quinoa Casserole
This casserole brings together tender shrimp, broccoli, and fluffy quinoa in a creamy, cheesy bake. Lemon and garlic add a bright, savory flavor without making the dish feel heavy.
It works well for a weeknight dinner when you want a filling one-dish meal. The broccoli stays tender, while a light layer of melted cheese adds a golden finish.
Serves 4 people.
Ingredients
- ¾ cup uncooked quinoa, rinsed
- 1½ cups low-sodium chicken broth
- 12 ounces raw shrimp, peeled and deveined
- 3 cups small broccoli florets
- ½ cup plain nonfat Greek yogurt
- ½ cup low-fat milk
- ½ cup shredded part-skim mozzarella
- ¼ cup grated Parmesan
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- ½ teaspoon paprika
- ¼ teaspoon black pepper
- ¼ teaspoon salt
Instructions
- Preheat the oven to 375°F. Lightly coat a 2-quart casserole dish with cooking spray.
- Combine the rinsed quinoa and chicken broth in a saucepan. Bring to a boil, then cover and simmer until the quinoa is tender and the liquid is absorbed, about 15 minutes.
- While the quinoa cooks, steam the broccoli until bright green and just tender, about 3 to 4 minutes. Avoid cooking it until soft, since it will bake in the casserole.
- In a large bowl, stir together the Greek yogurt, milk, garlic, lemon juice, paprika, black pepper, and salt. Mix in the cooked quinoa and broccoli.
- Fold in the raw shrimp, then spread the mixture evenly in the prepared casserole dish. Sprinkle the mozzarella and Parmesan over the top.
- Bake uncovered until the shrimp are opaque and cooked through and the cheese is melted, about 15 to 18 minutes. Let the casserole rest for 5 minutes before serving.
Extra Tips
Cut the broccoli into small, even florets so it mixes easily with the quinoa. Check the casserole as it bakes, since smaller shrimp may cook faster and can turn firm if left in the oven too long. For leftovers, refrigerate promptly and reheat gently until hot.Course: Main Course Cuisine: American Equipment: Saucepan, Steamer Basket, Large Mixing Bowl, 2-Quart Casserole Dish
Pork Tenderloin and Apple Cabbage Casserole
This casserole pairs lean pork tenderloin with tender cabbage and sweet-tart apple for a cozy meal that stays light. A mustard-and-thyme seasoning brings the savory flavors together without making the dish feel heavy.
It works well for a weeknight dinner or a make-ahead family meal. The pork stays juicy when cooked just until done, while the cabbage softens and the apple adds a little sweetness.
Serves 4 people.
Ingredients
- 1 pound pork tenderloin, trimmed and cut into 1-inch cubes
- 1 teaspoon olive oil
- 1 medium yellow onion, thinly sliced
- 1 small green cabbage, cored and thinly sliced, about 6 cups
- 1 large firm apple, cored and thinly sliced
- 1 cup low-sodium chicken broth
- 1 tablespoon Dijon mustard
- 1 teaspoon dried thyme
- ½ teaspoon caraway seeds
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Heat the oven to 375°F. Lightly coat a 9-by-13-inch baking dish with cooking spray or a thin film of oil.
- Heat the olive oil in a large skillet over medium-high heat. Add the pork cubes and brown them on all sides, about 4 minutes total. Transfer the pork to a plate. It does not need to be cooked through yet.
- Add the onion to the same skillet and cook for 2 minutes, stirring, until it starts to soften. Add the cabbage and cook for 4 to 5 minutes, stirring occasionally, until it begins to wilt.
- In a small bowl, whisk together the chicken broth, Dijon mustard, thyme, caraway seeds, salt, and black pepper.
- Spread the cabbage and onion mixture in the baking dish. Arrange the apple slices and browned pork over the cabbage, then pour the broth mixture evenly over everything.
- Cover the dish tightly with foil and bake for 25 minutes. Remove the foil and bake for another 10 to 15 minutes, until the pork reaches 145°F in the thickest pieces and the cabbage is tender. Let the casserole rest for 5 minutes before serving.
Extra Tips
Choose a firm apple so the slices hold their shape as the casserole bakes. If the cabbage is still too crisp when the pork is done, transfer the pork to a plate and return the covered cabbage and apple to the oven until tender, then serve them together.Course: Main Course Cuisine: American Equipment: Large Skillet, 9-by-13-inch Baking Dish, Mixing Bowl, Whisk, Aluminum Foil
Creamy Chicken and Wild Rice Casserole
This casserole pairs tender chicken and nutty wild rice with a creamy mushroom sauce, all baked together until warm and comforting. It makes a filling weeknight dinner without relying on heavy cream.
The rice cooks in the casserole with broth, so it absorbs the savory flavors as it softens. A little Parmesan adds a salty finish, while peas bring a touch of sweetness and color.
Serves 4 people.
Ingredients
- 1 teaspoon olive oil
- 1 small yellow onion, diced
- 8 ounces cremini mushrooms, sliced
- 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
- 1 cup uncooked wild rice blend, rinsed
- 2 cups low-sodium chicken broth
- 1 cup plain nonfat Greek yogurt
- 1 teaspoon dried thyme
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup frozen peas
- ¼ cup grated Parmesan cheese
Instructions
- Heat the oven to 375°F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
- Warm the olive oil in a large skillet over medium heat. Add the onion and mushrooms, then cook for 5 to 7 minutes, stirring occasionally, until softened and most of the mushroom liquid has evaporated.
- Add the chicken pieces and cook for 3 to 4 minutes, stirring, until the outsides are no longer pink. They do not need to be fully cooked yet.
- In a large bowl, whisk together the chicken broth, Greek yogurt, thyme, garlic powder, salt, and black pepper until smooth. Stir in the rinsed wild rice, peas, cooked mushroom mixture, and chicken.
- Transfer the mixture to the prepared baking dish and spread it evenly. Cover tightly with foil and bake for 60 minutes.
- Check that the rice is tender and the chicken is cooked through. If the rice is still firm, cover and bake for another 10 to 15 minutes, checking again.
- Remove the foil, sprinkle the Parmesan over the casserole, and bake uncovered for 5 minutes. Let it rest for 5 minutes before serving.
Extra Tips
Wild rice blends can vary, so check the package’s cooking time and allow extra covered baking time if needed. Keep the dish tightly covered while the rice cooks so the broth does not evaporate too quickly. Leftovers reheat well with a small splash of chicken broth to loosen the sauce.Course: Main Course Cuisine: American Equipment: Large Skillet, Large Bowl, 9-by-13-inch Baking Dish, Aluminum Foil
Mexican-Style Tofu and Sweet Potato Casserole
This casserole pairs tender sweet potato with seasoned tofu, black beans, and a bright tomato sauce. Chili powder, cumin, and smoked paprika bring warm Mexican-style flavor, while a little cheese melts over the top.
It makes a filling, meatless main for a weeknight dinner or meal prep. The tofu adds protein, and the sweet potato gives each serving a hearty texture without making the dish feel heavy.
Serves 4 people.
Ingredients
- 14 ounces extra-firm tofu, pressed and crumbled
- 1 large sweet potato, peeled and cut into ½-inch cubes
- 1 teaspoon olive oil
- 1 small red onion, diced
- 1 red bell pepper, diced
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- 1 can (15 ounces) black beans, drained and rinsed
- 1 cup no-salt-added diced tomatoes
- ½ cup low-sodium vegetable broth
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup shredded reduced-fat Mexican-style cheese
- 2 tablespoons chopped fresh cilantro
- 1 lime, cut into wedges
Instructions
- Heat the oven to 400°F. Lightly coat a 9-by-9-inch baking dish with cooking spray.
- Heat the olive oil in a large skillet over medium heat. Add the red onion and red bell pepper. Cook for 4 to 5 minutes, stirring occasionally, until they begin to soften.
- Stir in the crumbled tofu, chili powder, cumin, smoked paprika, salt, and black pepper. Cook for 3 minutes, stirring so the tofu is coated with the spices.
- Add the sweet potato, black beans, diced tomatoes, and vegetable broth. Stir to combine, then bring the mixture to a gentle simmer. Cook for 5 minutes.
- Transfer the mixture to the prepared baking dish and spread it into an even layer. Cover the dish with foil and bake for 25 minutes, until the sweet potato is nearly tender.
- Remove the foil and sprinkle the cheese evenly over the casserole. Bake uncovered for 8 to 10 minutes, until the sweet potato is tender and the cheese has melted.
- Let the casserole rest for 5 minutes. Sprinkle with cilantro and serve with lime wedges.
Extra Tips
Cut the sweet potato into evenly sized cubes so they cook at the same rate. For a brighter finish, squeeze lime over each serving just before eating, and add the cilantro after baking to keep its fresh flavor.Course: Main Course Cuisine: Mexican Equipment: Large Skillet, 9-by-9-inch Baking Dish, Foil
