20 High-Protein Casserole Recipes for the Mediterranean Diet

Enjoy a delicious and satisfying casserole for dinner tonight. Each dish contains at least 15 grams of protein from ingredients like poultry, seafood and beans to help you stay fuller longer. In addition, the range also includes other delicious foods such as dairy products, herbs, whole grains and unsaturated fats such as olive oil, which are also suitable for the Mediterranean diet, one of the most sustainable and nutritious eating patterns. Recipes like our Anti-Inflammatory Lemon Salmon and Orzo Casserole and Pesto Tuna Noodle Casserole are nutritious and delicious meal options any night of the week.

Chicken Quinoa Casserole

Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen

This aromatic and flavorful dish feels like a vegetarian pizza in casserole form, topped with fresh basil, herby diced tomatoes and gooey melted cheese. If you can’t find fresh mozzarella, buy a larger ball and tear it into shreds. Preheating the griddle will help promote caramelization of the roasted vegetables, adding depth to this delicious dinner.

Anti-Inflammatory Lemon Salmon and Orzo Casserole

Stacey K. Allen, Props: Julia Bayless, Food Stylist: Anna Kelly

This Lemony Salmon and Orzo Casserole is a one-dish dinner that’s packed with omega-3 fatty acids (the polyunsaturated fats found in salmon), which can help curb inflammation and may even help lower blood pressure. Here, the omega-3-rich salmon sits atop a orzo mixture that’s baked in the oven rather than cooked on the stovetop, absorbing all the bright and lemony flavor as it cooks.

Soy Sauce Ginger Meatballs and Eggplant Casserole

In this Asian-inspired casserole recipe, the eggplant absorbs the flavors of ginger, garlic, and soy sauce. The cayenne pepper in the topping adds a bit of heat, but you can go sweet if you prefer.

Our Pesto Tuna Noodle Casserole tastes better than your grandma’s

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

Creamy pesto paired with shallots and wilted spinach adds a light, bright flavor to classic tuna noodle casserole. Albacore tuna is an ideal choice because it retains its texture well once blended, although any watery tuna will do the trick. For best results, we recommend using refrigerated pesto as its fresh flavor enhances the overall dish.

Chicken Taco Casserole

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster

This delicious Chicken Taco Casserole is filled with veggies, chicken, cheese, and crispy tortilla chips, baked to perfection, then topped with fresh tomatoes, crispy iceberg lettuce, and creamy avocado, just like a classic Same as the tacos. Make it your own by swapping out the black beans for pinto beans, or adding pepper jack cheese for extra flavor. If you want to keep it mild, opt for mild taco seasoning and skip the jalapeños.

Shrimp and Cauliflower Bake

This quick and easy seafood casserole gets bright flavors from fresh dill and feta cheese.

Chicken Piccata Casserole

Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf

This protein-packed Chicken Piccata Casserole combines all the flavors of classic Chicken Piccata in one dish. This is the easiest piccata you’ll ever make, no dredging or sauce required! Cooking lemon slices in cream gives them a softer texture and helps bring out the lemony flavor of the dish, while also helping the cream brown a little to bring some nutty flavor to the dish.

Skillet Tuna Noodle Casserole

Photography/Fred Hardy, Styling/Ruth Blackburn/Audrey Davis

This family-friendly tuna noodle casserole, known to some as “tuna pea wobble,” tends to be made with canned soup and whole milk, which means it’s high in fat and sodium. We solved this problem by making our own creamy mushroom sauce with skim milk and a little flour to thicken it. Look for whole-wheat egg noodles—they have more fiber than regular egg noodles (but they work well together in this dish and taste great).

Lemon Garlic Chicken Casserole

Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf

This chicken and rice casserole is packed with protein and also provides plenty of fiber from the brown rice and broccoli, giving you a hearty meal in one pot. Chicken thighs are tender, but feel free to swap them out for chicken breasts if you prefer.

Quick Shrimp Enchilada Bake

Shrimp enchiladas offer the flavor of coastal Mexican cuisine, but some versions are loaded with cheese, cream and sour cream and can contain up to 50 grams of fat per serving. Our version is full of flavor, has half the calories and only 6 grams of fat per serving, and we use pre-cooked peeled shrimp so you can get this dish to the table quickly enough for a weeknight meal dinner. The addition of refried beans also helps make these enchiladas an excellent source of fiber.

Cheeseburger Casserole

Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

If you like a classic cheeseburger with all the toppings, you’ll love this family-friendly cheeseburger casserole. Rotini pasta soaks up all the flavors of this comforting dish, but any shape of pasta you have in your kitchen will work well. We love the crunch of fresh shredded lettuce, but feel free to mix it with other greens like spinach or kale, or top the casserole with Swiss cheese and sautéed mushrooms for a different flavor.

Spanish Style Chicken and White Bean Casserole

Photographer: Carson Downing, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek

This is a fun Spanish spinach with a creamy feta and spinach filling and a crispy phyllo topping. Chicken and white beans are rich in protein. Any white bean, such as cannellini beans, chickpeas, or navy beans, will work here. To prevent the phyllo dough from drying out while making the casserole, place unused dough under a clean, damp towel.

Stuffed Pepper Casserole

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

You won’t stuff any peppers into this stuffed pepper casserole, but you will enjoy a combination of sweet and smoky flavors from green peppers, fire-roasted tomatoes, smoked paprika, and ground beef. You can use precooked rice from the package or leftover brown rice if you have it. If using leftover rice, you will need about 1 1/2 cups.

Creamy Spinach Chicken Casserole

Fred Hardy, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster

Creamed spinach and chicken combine in this delightful, comforting casserole. Crushed red pepper contains some heat, so add less or none at all if you want a milder version. You can cook long-grain brown rice ahead of time, or look for packaged, microwaveable brown rice instead.

Salmon Noodle Casserole

Photographer: Brie Goldman, Food Stylist: Charlie Worthington

This salmon pasta casserole is filled with creamy pasta, salmon cubes, and plenty of veggies for a hearty meal. Dijon mustard adds flavor to the dish and complements the salmon and asparagus.

Chicken Fajita Casserole

Photographer: Rachel Marek, Food Stylist: Holly Dreesman

This Chicken Fajita Casserole combines classic fajita veggies, chicken thighs, tortillas, and spices in one skillet for an easy dinner. Chicken thighs are tender and flavorful, but chicken breasts or leftover chicken are also good. Top this easy casserole with your favorite toppings like sour cream, avocado, salsa, and/or chopped tomatoes.

Cheesy Black Bean Quinoa Skillet Casserole

Rachel Marek

This Southwestern-style one-pot casserole is stuffed with quinoa and plenty of fresh veggies. Sharp cheddar cheese flavors the filling and adds a gooey layer of melted cheese on top.

Slow Cooker Chicken and Pinto Bean Enchilada Casserole

Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely

This slow cooker meal is comfort food at its best: layers of tortillas, cheese, and sauce come together to form a comforting casserole inspired by the flavors of enchiladas. The top tortilla layer gets super crispy in the slow cooker. We used pinto beans, but you could easily substitute black beans.

Creamy Lemon Parmesan Chicken Casserole

Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Holly Raibikis

This creamy chicken casserole recipe is served with lemon and delicious Parmesan cheese. It’s also rich in vitamin C. Broccoli. Use whole grain orzo to boost the fiber content of this healthy and comforting dinner.

Nacho Cauliflower Casserole

Photographer: Victor Protasio, Food Stylist: Ruth Blackburn, Prop Stylist: Josh Hoggle

This cauliflower casserole is inspired by nachos and stuffed with tender roasted cauliflower, sweet red peppers and brown rice. The salsa helps bind the ingredients together with the melted cheese. Crushed tortilla chips on top add crunch. Serve with suggested garnishes, or add your own favorite toppings to complete the dish.

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Image Source : www.eatingwell.com

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