These low carb, high protein casseroles make it easier to put a filling dinner on the table without a lot of fuss. They’re made with practical ingredients and are great for busy weeknights, meal prep, or feeding the family. Here are 13 easy casserole ideas to help you plan healthy meals you’ll actually look forward to.
Helpful Tips Before You Start
A few simple steps can help your low-carb, high-protein casseroles turn out well and make mealtime easier.
Check the Carb Counts
Ingredients like sauces, canned tomatoes, and seasoning blends can add unexpected carbs. Check labels and choose unsweetened, lower-carb options when possible.
Prep Vegetables to Avoid Extra Moisture
Vegetables such as zucchini, mushrooms, and spinach release water as they cook. Sauté or drain them first to help keep your casserole from turning watery.
Use Protein That’s Cooked Through
If a recipe calls for raw chicken or another uncooked protein, follow its baking instructions carefully and check that it reaches a safe internal temperature. For cooked meat, shred or chop it into bite-size pieces so it heats evenly.
Let the Casserole Rest
After baking, rest the casserole for about 5 to 10 minutes before serving. This gives it time to set, making portions easier to lift from the dish.
Plan for Easy Leftovers
Divide cooled portions into airtight containers and refrigerate them promptly. Reheat until steaming hot, adding a splash of broth or cream if the casserole seems dry.
Chicken, Broccoli, and Cheddar Cauliflower Rice Casserole
This casserole brings together tender chicken, broccoli, and cauliflower rice in a creamy cheddar sauce. It’s a hearty, low-carb meal that works well for busy weeknights or a relaxed family dinner.
The top bakes up golden and cheesy, while the inside stays soft and satisfying. Cauliflower rice keeps the dish lighter without taking away from its comforting, savory flavor.
Serves 4 people.
Ingredients
- 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
- 4 cups small broccoli florets
- 4 cups cauliflower rice
- 1 tablespoon olive oil
- 1 teaspoon salt, divided
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- 4 ounces cream cheese, softened
- ½ cup heavy cream
- 1½ cups shredded sharp cheddar cheese, divided
- ¼ teaspoon paprika
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 chicken, ½ teaspoon of the salt, the black pepper, and garlic powder. Cook, stirring occasionally, until the chicken is lightly browned on the outside. It does not need to be fully cooked yet.
- Add the broccoli and cauliflower rice to the skillet. Cook for 4 to 5 minutes, stirring often, until the broccoli starts to soften and excess moisture from the cauliflower rice has cooked off.
- Lower the heat. Stir in the cream cheese and heavy cream until the cream cheese melts into a smooth sauce. Mix in 1 cup of the cheddar and the remaining ½ teaspoon of salt.
- Transfer the mixture to the prepared baking dish and spread it into an even layer. Sprinkle the remaining ½ cup cheddar and the paprika over the top.
- Bake for 20 to 25 minutes, until the casserole is bubbling and the chicken is cooked through. Let it rest for 5 minutes before serving.
Extra Tips
Cook off as much cauliflower-rice moisture as you can in the skillet so the casserole stays creamy rather than watery. For a milder cheddar flavor, use medium cheddar in place of sharp, while keeping the same amount.Course: Main Course Cuisine: American Equipment: Large Skillet, 9-by-13-inch Baking Dish, Mixing Spoon
Turkey Taco Zucchini Casserole with Black Soybeans
This casserole brings taco-seasoned turkey, tender zucchini, and hearty black soybeans together in a cheesy, easy-to-serve bake. It makes a satisfying low-carb, high-protein dinner without needing a separate side dish.
The zucchini softens as it bakes, while the turkey and beans add savory, filling texture. Serve it for a weeknight meal, or portion it out for lunches the next day.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound ground turkey
- 1 small yellow onion, diced
- 2 tablespoons taco seasoning
- 1 (15-ounce) can black soybeans, drained and rinsed
- 2 medium zucchini, cut into half-moons
- 1 cup salsa, drained of excess liquid
- 1 cup shredded cheddar cheese, divided
- 2 tablespoons chopped fresh cilantro
Instructions
- Preheat the oven to 375°F. Lightly grease a medium baking dish.
- 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 browned and the onion is softened.
- Stir in the taco seasoning and drained black soybeans. Cook for 1 minute, stirring so the seasoning coats the turkey and beans.
- Add the zucchini and salsa to the skillet. Stir to combine, then cook for 3 to 4 minutes, just until the zucchini begins to soften.
- Transfer the mixture to the prepared baking dish. Sprinkle the top with the cheddar cheese.
- Bake until the cheese is melted and the casserole is bubbling around the edges, about 20 minutes. Sprinkle with chopped cilantro before serving.
Extra Tips
Drain the salsa well so the casserole does not turn watery, and avoid overcooking the zucchini in the skillet since it will soften more in the oven. For a milder taco flavor, use less taco seasoning and adjust to taste.Course: Main Course Cuisine: Mexican Equipment: Large Skillet, Medium Baking Dish, Oven
Spinach, Feta, and Chicken Sausage Egg Casserole
This casserole brings together tender spinach, savory chicken sausage, and tangy feta in a simple baked egg dish. It’s a satisfying low-carb, high-protein option for breakfast or brunch, and it works well for an easy weeknight meal, too.
The eggs bake up soft and fluffy, while browned sausage and salty feta add plenty of flavor. A little garlic and black pepper keep the dish savory without making the ingredient list complicated.
Serves 4 people.
Ingredients
- 8 large eggs
- ½ cup heavy cream
- 8 ounces chicken sausage, sliced into rounds
- 5 ounces fresh baby spinach
- ½ cup crumbled feta cheese
- 1 tablespoon olive oil
- 1 garlic clove, minced
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Preheat the oven to 375°F. Lightly grease an 8-inch square baking dish.
- Heat the olive oil in a skillet over medium heat. Add the sliced chicken sausage and cook for 4 to 5 minutes, turning occasionally, until browned.
- Add the garlic and spinach to the skillet. Cook for 1 to 2 minutes, stirring, until the spinach wilts. Remove the skillet from the heat.
- In a mixing bowl, whisk together the eggs, heavy cream, salt, and black pepper until combined.
- Spread the sausage and spinach mixture evenly in the prepared baking dish. Sprinkle the feta over it, then pour the egg mixture 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 the best texture, let the spinach mixture cool for a few minutes before adding it to the eggs. If your chicken sausage is already fully cooked, browning it briefly is still worthwhile for extra flavor. Leftover slices reheat well in the microwave.Course: Main Course Cuisine: American Equipment: 8-inch Square Baking Dish, Large Skillet, Mixing Bowl, Whisk
Creamy Tuscan Salmon and Spinach Casserole
This casserole brings tender salmon and spinach together in a creamy, garlicky sauce with sun-dried tomatoes and Parmesan. It is a low-carb, high-protein main dish that feels special but is simple enough for a weeknight meal.
The salmon stays moist beneath a lightly golden top, while the spinach and tomatoes add color and a savory Tuscan-inspired flavor. Serve it straight from the baking dish for an easy family dinner.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound skinless salmon fillets, cut into 1-inch pieces
- 5 ounces fresh baby spinach
- ⅓ cup chopped oil-packed sun-dried tomatoes, drained
- 2 garlic cloves, minced
- ¾ cup heavy cream
- 4 ounces cream cheese, softened
- ½ cup grated Parmesan cheese, divided
- ½ teaspoon Italian seasoning
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
Instructions
- Heat the oven to 375°F. Lightly grease a medium baking dish with the olive oil.
- Arrange the salmon pieces in an even layer in the baking dish. Scatter the spinach and sun-dried tomatoes over the salmon.
- In a bowl, whisk the heavy cream and softened cream cheese until mostly smooth. Stir in the garlic, Italian seasoning, salt, pepper, and ¼ cup of the Parmesan.
- Pour the cream mixture evenly over the salmon and spinach. Gently shift the spinach with a spoon so it is coated in the sauce, while keeping the salmon pieces spread out.
- Sprinkle the remaining ¼ cup Parmesan over the top. Bake for 20 to 25 minutes, until the salmon is opaque and flakes easily and the sauce is bubbling around the edges. Let the casserole rest for 5 minutes before serving.
Extra Tips
For the creamiest sauce, soften the cream cheese before mixing it with the heavy cream. Check the salmon near the 20-minute mark, since thinner pieces may cook sooner. Serve the casserole on its own or with a low-carb vegetable that can soak up some of the creamy sauce.Course: Main Course Cuisine: Italian Equipment: Medium Baking Dish, Mixing Bowl, Whisk
Beef and Eggplant Parmesan Casserole
This casserole layers browned beef and tender eggplant with tomato sauce, mozzarella, and Parmesan for a hearty low-carb meal. Baking it all together gives the top a golden, cheesy finish.
It works well for a simple family dinner or for meal prep when you want something filling without pasta. Salting and drying the eggplant first helps it soften in the oven without making the casserole watery.
Serves 4 people.
Ingredients
- 1 large eggplant, cut into ½-inch rounds
- 1 teaspoon salt, divided
- 1 tablespoon olive oil
- 1 pound lean ground beef
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- ½ teaspoon dried basil
- ¼ teaspoon black pepper
- 1 cup no-sugar-added marinara sauce
- 1 cup shredded mozzarella cheese
- ½ cup grated Parmesan cheese
Instructions
- Arrange the eggplant rounds on a baking sheet and sprinkle both sides with ½ teaspoon salt. Let them sit for 20 minutes, then pat them dry with paper towels.
- Preheat the oven to 400°F. Heat the olive oil in a large skillet over medium heat. Cook the eggplant in batches until lightly browned and softened, about 3 to 4 minutes per side. Set the rounds aside.
- In the same skillet, cook the ground beef until browned, breaking it into small pieces as it cooks. Drain excess fat if needed. Stir in the garlic, oregano, basil, remaining ½ teaspoon salt, and black pepper. Cook for 30 seconds, then stir in the marinara sauce.
- Spread a thin layer of the beef mixture in a baking dish. Add half of the eggplant rounds, half of the remaining beef mixture, and half of the mozzarella. Repeat with the remaining eggplant and beef, then finish with the rest of the mozzarella and the Parmesan.
- Bake uncovered for 20 to 25 minutes, until the casserole is bubbling and the cheese is golden in spots. Let it rest for 5 to 10 minutes before serving so the layers hold together.
Extra Tips
For the neatest slices, make sure the eggplant rounds are well dried after salting and let the casserole rest before cutting. Choose a thick, no-sugar-added marinara to keep the layers from becoming watery, and refrigerate leftovers once cooled.Course: Main Course Cuisine: Italian Equipment: Baking Sheet, Large Skillet, Baking Dish, Paper Towels
Buffalo Chicken Spaghetti Squash Casserole
This casserole combines tender spaghetti squash with shredded chicken, tangy buffalo sauce, and creamy cheese. It brings the familiar spicy, savory flavor of buffalo chicken to a hearty low-carb meal.
Serve it for a weeknight dinner or make it ahead for an easy meal to reheat. The squash strands soften in the oven, while the cheesy top turns golden and lightly browned.
Serves 4 people.
Ingredients
- 1 medium spaghetti squash, about 3 pounds
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breasts
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup buffalo sauce
- 4 ounces cream cheese, softened
- ½ cup plain Greek yogurt
- 1 cup shredded sharp cheddar cheese, divided
- 2 tablespoons sliced green onions
Instructions
- Heat the oven to 400°F. Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Brush the cut sides with the olive oil, then place the halves cut side down on a baking sheet. Roast until the flesh is tender and separates easily into strands, about 35 to 45 minutes.
- While the squash roasts, season the chicken breasts with the salt and black pepper. Place them in a baking dish and bake until cooked through, about 20 to 25 minutes. Let the chicken rest briefly, then shred it with two forks.
- Let the squash cool enough to handle. Use a fork to scrape the flesh into strands, then transfer them to a clean kitchen towel and gently squeeze out excess moisture. This helps keep the casserole from becoming watery.
- Lower the oven temperature to 375°F. In a large bowl, stir together the buffalo sauce, softened cream cheese, and Greek yogurt until smooth. Fold in the shredded chicken, spaghetti squash, and ¾ cup of the cheddar cheese.
- Spread the mixture in a baking dish and sprinkle the remaining ¼ cup of cheddar over the top. Bake for 20 to 25 minutes, until heated through and bubbling at the edges. Scatter the green onions over the casserole before serving.
Extra Tips
For a milder casserole, use a less spicy buffalo sauce, or add a little more Greek yogurt to soften the heat. Squeeze the cooked squash gently but thoroughly so the filling stays creamy rather than watery. Refrigerate leftovers in a covered container and reheat until hot.Course: Main Course Cuisine: American Equipment: Baking Sheet, Baking Dish, Large Bowl, Forks, Kitchen Towel
Pork Carnitas Cabbage Roll Casserole
This casserole brings together the savory, citrusy flavor of pork carnitas and the cozy layers of a cabbage roll, without the work of stuffing individual leaves. Tender cabbage, seasoned pork, and a tomato-based sauce bake into a hearty low-carb meal.
It works well for a weeknight dinner or a make-ahead meal. The cabbage softens as it bakes, while the pork stays juicy and the top gets a little browned.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless pork shoulder, cut into 1-inch pieces
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- ¾ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup low-sodium chicken broth
- 2 tablespoons fresh lime juice
- 1 medium green cabbage, cored and chopped into bite-size pieces
- 1 cup crushed tomatoes
- ½ cup shredded Monterey Jack cheese
- 2 tablespoons chopped fresh cilantro
Instructions
- Heat the olive oil in a large skillet over medium-high heat. Add the pork and cook, turning occasionally, until browned on several sides.
- Sprinkle the pork with the cumin, oregano, smoked paprika, salt, and black pepper. Pour in the chicken broth and lime juice. Reduce the heat to low, cover, and simmer until the pork is tender enough to shred, about 60 to 75 minutes. Check occasionally and add a little water if the skillet becomes dry.
- Transfer the pork to a plate and shred it with two forks. Return it to the skillet and stir it through the cooking juices.
- Heat the oven to 375°F. Spread half of the chopped cabbage in a 9-by-13-inch baking dish. Add half of the crushed tomatoes, then layer on the shredded pork. Top with the remaining cabbage and crushed tomatoes.
- Cover the dish with foil and bake until the cabbage is tender, about 35 to 40 minutes. Remove the foil, scatter the Monterey Jack cheese over the top, and bake uncovered until the cheese melts and begins to brown, about 8 to 10 minutes.
- Let the casserole rest for 5 minutes, then sprinkle with the chopped cilantro before serving.
Extra Tips
For a softer cabbage texture, chop the leaves into smaller pieces and check the casserole before uncovering it. The pork can be simmered and shredded a day ahead, then layered with the cabbage and tomatoes before baking.Course: Main Course Cuisine: Mexican Equipment: Large Skillet, 9-by-13-inch Baking Dish, Foil
Shrimp and Cauliflower Grits Casserole
This casserole pairs tender shrimp with creamy cauliflower grits for a comforting meal that keeps carbs low and protein high. A little cheddar, garlic, and paprika add savory flavor without weighing down the dish.
It works well for a weeknight dinner or a relaxed weekend meal. The top turns lightly golden in the oven, while the cauliflower stays soft and the shrimp remain juicy.
Serves 4 people.
Ingredients
- 1 large head cauliflower, cut into florets
- 1 tablespoon olive oil
- 1 pound raw shrimp, peeled and deveined
- 2 tablespoons unsalted butter, divided
- 2 garlic cloves, minced
- ½ teaspoon smoked paprika
- ½ teaspoon salt, divided
- ¼ teaspoon black pepper
- ½ cup chicken broth
- ½ cup heavy cream
- 1 cup shredded sharp cheddar cheese, divided
- 2 tablespoons chopped fresh parsley
Instructions
- Heat the oven to 400°F. Lightly grease a 2-quart baking dish with some of the olive oil.
- Put the cauliflower florets in a large pot and cover them with water. Bring to a boil and cook for 10 to 12 minutes, until very tender. Drain well.
- Return the cauliflower to the pot. Add the chicken broth, heavy cream, ½ cup of the cheddar, and ¼ teaspoon of the salt. Mash until creamy but still a little textured. Spread the mixture in the prepared baking dish.
- Pat the shrimp dry. In a large skillet, melt 1 tablespoon of the butter with the remaining olive oil over medium heat. Add the shrimp, garlic, smoked paprika, remaining ¼ teaspoon of salt, and black pepper. Cook for about 2 minutes, turning once, until the shrimp are just starting to turn pink.
- Arrange the shrimp over the cauliflower mixture. Spoon the garlic butter from the skillet over the shrimp, then sprinkle the remaining cheddar on top.
- Bake for 10 to 12 minutes, until the cheese has melted and the shrimp are cooked through. Let the casserole rest for 5 minutes, then sprinkle with parsley before serving.
Extra Tips
Drain the cauliflower thoroughly before mashing so the grits stay creamy rather than watery. Keep an eye on the casserole near the end of baking, since shrimp can become tough if overcooked. For the best texture, serve it soon after its short resting time.Course: Main Course Cuisine: American Equipment: Large Pot, Large Skillet, 2-Quart Baking Dish, Potato Masher
Greek-Style Lamb and Zucchini Casserole
This casserole pairs savory ground lamb with tender zucchini, tomatoes, and Greek-inspired herbs. A layer of feta adds a salty, creamy finish that balances the rich lamb.
It makes a satisfying low-carb, high-protein meal for a weeknight dinner or a relaxed weekend lunch. Serve it straight from the baking dish, with each portion offering a hearty mix of browned lamb and soft, roasted vegetables.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound ground lamb
- 1 small yellow onion, finely chopped
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- ½ teaspoon ground cinnamon
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon tomato paste
- 1 cup canned diced tomatoes, drained
- 2 medium zucchini, sliced into ¼-inch rounds
- ½ cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
Instructions
- Heat the oven to 400°F. Lightly oil a medium baking dish with a little of the measured olive oil.
- Heat the remaining olive oil in a large skillet over medium heat. Add the ground lamb and onion. Cook, breaking up the lamb, until it is browned and the onion has softened. Spoon off excess fat if needed.
- Stir in the garlic, oregano, cinnamon, salt, and black pepper. Cook for about 30 seconds, then mix in the tomato paste and drained diced tomatoes. Simmer for 2 to 3 minutes, stirring, until the mixture is thickened.
- Arrange half of the zucchini slices in the baking dish. Spread the lamb mixture over them, then arrange the remaining zucchini on top.
- Cover the dish with foil and bake for 20 minutes. Remove the foil, scatter the feta over the casserole, and bake uncovered for another 10 to 15 minutes, until the zucchini is tender and the feta is lightly golden.
- Let the casserole rest for 5 minutes, then sprinkle with parsley before serving.
Extra Tips
Drain the diced tomatoes well so the casserole stays hearty rather than watery. For zucchini that holds its shape, slice it evenly and check for tenderness near the end of baking. Letting the casserole rest before serving also helps the layers settle.
Course: Main Course Cuisine: Mediterranean Equipment: Large Skillet, Medium Baking Dish, FoilMushroom, Ham, and Swiss Crustless Quiche Casserole
This crustless quiche casserole pairs savory ham and earthy mushrooms with creamy eggs and melted Swiss cheese. With no crust to prepare, it is a simple low-carb, high-protein meal that still feels hearty.
Serve it for breakfast, brunch, or an easy weeknight dinner. The edges bake up lightly golden while the center stays tender and custardy.
Serves 4 people.
Ingredients
- 8 large eggs
- ½ cup heavy cream
- 1 cup diced cooked ham
- 8 ounces cremini mushrooms, sliced
- 1 cup shredded Swiss cheese
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon chopped fresh parsley
Instructions
- Heat the oven to 375°F. Grease an 8-inch square baking dish.
- Warm the olive oil in a large skillet over medium heat. Add the sliced mushrooms and cook for 6 to 8 minutes, stirring occasionally, until tender and their released liquid has evaporated.
- Add the diced ham to the skillet and cook for 1 minute, just until warmed through. Spread the mushroom and ham mixture evenly in the prepared baking dish.
- In a mixing bowl, whisk the eggs, heavy cream, salt, and black pepper until combined. Stir in the shredded Swiss cheese, then pour the mixture over the ham and mushrooms.
- Bake for 30 to 35 minutes, until the center is set and the top is lightly golden. Let the casserole rest for 5 minutes, then sprinkle with parsley and cut into portions.
Extra Tips
Cook the mushrooms until their moisture has evaporated so the quiche sets without becoming watery. For an easy make-ahead option, cook the mushrooms and ham in advance, then assemble and bake the casserole when you’re ready to serve.Course: Main Course Cuisine: American Equipment: 8-inch Square Baking Dish, Large Skillet, Mixing Bowl
Pesto Chicken and Roasted Pepper Casserole
This casserole brings together tender chicken, basil pesto, and sweet roasted peppers in a simple, filling meal. A creamy layer of ricotta and a golden mozzarella topping make each serving hearty without weighing it down.
It works well for a weeknight dinner or a make-ahead meal. Serve it straight from the baking dish for a comforting casserole with bright, savory pesto flavor and a little sweetness from the peppers.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup roasted red peppers, drained and sliced
- ½ cup basil pesto
- 1 cup ricotta cheese
- 1 cup shredded mozzarella cheese
- ¼ cup grated Parmesan cheese
Instructions
- Heat the oven to 375°F. Lightly grease a medium casserole dish with the olive oil.
- Add the chicken pieces to the dish. Season them evenly with the salt and black pepper.
- Spoon the ricotta over the chicken, then add the sliced roasted peppers. Dollop the pesto over the top and gently spread it across the ingredients.
- Sprinkle the mozzarella and Parmesan evenly over the casserole.
- Bake uncovered for 30 to 35 minutes, until the chicken is cooked through and the cheese is melted and lightly golden. Let it rest for 5 minutes before serving.
Extra Tips
Drain the roasted peppers well so their liquid does not make the casserole watery. For a more even bake, cut the chicken into similar-sized pieces and check that the largest piece is fully cooked before serving.Course: Main Course Cuisine: Italian Equipment: Casserole Dish, Measuring Cups, Measuring Spoons
Turkey Meatball and Ricotta Eggplant Casserole
This casserole layers tender roasted eggplant with herby turkey meatballs, marinara, and creamy ricotta. It brings the familiar comfort of an Italian-style baked dish while keeping eggplant at the center.
It works well for an easy family dinner or a make-ahead meal. The eggplant turns soft and silky, while the meatballs stay savory and the ricotta adds a mild, creamy contrast.
Serves 4 people.
Ingredients
- 1 large eggplant, cut into ½-inch cubes
- 2 tablespoons olive oil, divided
- ¾ teaspoon salt, divided
- ½ teaspoon black pepper, divided
- 1 pound ground turkey
- 1 large egg
- ⅓ cup finely grated Parmesan cheese
- 2 tablespoons almond flour
- 2 cloves garlic, minced
- 1 teaspoon dried Italian seasoning
- 1 cup whole-milk ricotta
- 1½ cups low-sugar marinara sauce
- ½ cup shredded mozzarella cheese
- 2 tablespoons chopped fresh basil
Instructions
- Heat the oven to 425°F. Spread the eggplant cubes on a large baking sheet. Toss with 1 tablespoon of the olive oil, ¼ teaspoon of the salt, and ¼ teaspoon of the black pepper. Roast for 20 minutes, turning once, until tender and lightly browned.
- While the eggplant roasts, combine the ground turkey, egg, Parmesan, almond flour, garlic, Italian seasoning, and the remaining ½ teaspoon salt and ¼ teaspoon black pepper in a bowl. Mix gently until just combined, then shape into about 12 small meatballs.
- Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat. Add the meatballs and brown them on several sides, turning gently. They do not need to cook through yet.
- Reduce the oven temperature to 375°F. Spread the roasted eggplant in a baking dish and spoon the marinara evenly over it. Nestle the browned meatballs into the sauce.
- Spoon small dollops of ricotta around the meatballs, then sprinkle the mozzarella over the top. Bake for 25 to 30 minutes, until the meatballs are cooked through and the casserole is bubbling.
- Let the casserole rest for 5 minutes, then scatter the chopped basil over the top before serving.
Extra Tips
Cut the eggplant into evenly sized cubes so it roasts at the same rate, and avoid overmixing the turkey mixture to keep the meatballs tender. For a more browned cheese topping, broil the casserole briefly at the end and watch it closely.Course: Main Course Cuisine: Italian Equipment: Baking Sheet, Mixing Bowl, Large Skillet, Baking Dish
Tempeh, Broccoli, and Peanut Curry Casserole
This casserole brings together hearty tempeh, tender broccoli, and a creamy peanut curry sauce for a filling low-carb meal. It bakes in one dish, making it a practical choice for a weeknight dinner or a make-ahead lunch.
The sauce is savory, gently spicy, and rich with peanut flavor. Broccoli keeps its shape in the oven, while the tempeh soaks up the curry sauce as it bakes.
Serves 4 people.
Ingredients
- 16 ounces tempeh, cut into ¾-inch cubes
- 4 cups broccoli florets
- ¾ cup unsweetened coconut milk
- ⅓ cup natural peanut butter
- 2 tablespoons soy sauce
- 1 tablespoon red curry paste
- 1 tablespoon lime juice
- 1 teaspoon grated fresh ginger
- ½ cup water
- ¼ cup chopped roasted peanuts
- 2 tablespoons chopped fresh cilantro
Instructions
- Heat the oven to 375°F. Lightly grease a 9-by-13-inch baking dish.
- In a bowl, whisk together the coconut milk, peanut butter, soy sauce, red curry paste, lime juice, ginger, and water until smooth.
- Add the tempeh cubes and broccoli florets to the baking dish. Pour the peanut curry sauce over them and toss gently to coat everything evenly.
- Cover the dish with foil and bake for 25 minutes, until the broccoli is beginning to soften and the tempeh is hot.
- Remove the foil, stir the casserole, and bake uncovered for 10 to 15 minutes, until the sauce is bubbling and slightly thickened.
- Scatter the chopped peanuts and cilantro over the casserole before serving.
Extra Tips
Cut the broccoli florets to a similar size so they cook evenly, and stir well after removing the foil so each piece gets coated in sauce. For a milder curry flavor, use 2 teaspoons of red curry paste instead of 1 tablespoon.Course: Main Course Cuisine: Asian Equipment: 9-by-13-inch Baking Dish, Mixing Bowl, Whisk
