20 Lean Casserole Recipes for a Mediterranean Diet

For dinner tonight, try one of these savoury and filling casseroles. To help you feel fuller for longer, every dish contains at least 15 grammes of protein from sources including poultry, fish, and lentils. Furthermore, the Mediterranean diet is one of the healthiest and most sustainable eating styles available. This collection includes various delectable items that fit the Mediterranean diet, such as dairy, herbs, whole grains, and unsaturated fats like olive oil. For a healthy and delectable dinner any night of the week, try our Anti-Inflammatory Lemony Salmon & Orzo Casserole and Pesto Tuna Noodle Casserole recipes.

Chicken & Quinoa Casserole

With its layers of ooey-gooey melted cheese, chopped tomatoes infused with herbs, and fresh basil, this aromatic and savoury meal resembles veggie pizza in casserole form.If fresh mozzarella ciliegine is unavailable, purchase a larger ball and break it into pieces. This savoury dinner has layers of flavour that are enhanced by the roasted vegetables’ caramelization, which is encouraged by preheating your baking sheets.

Anti-Inflammatory Lemony Salmon & Orzo Casserole

One-dish dinner that’s loaded with omega-3 fatty acids is this lemony salmon and orzo casserole. Omega-3 fatty acids are polyunsaturated fats found in salmon that can help reduce inflammation and possibly even lower blood pressure. Here, the orzo combination bakes in the oven rather than boiling on the hob, soaking up all the bright, lemony flavours as the salmon, rich in omega-3 fatty acids, cooks.

Tamari-Ginger Meatball & Eggplant Casserole

This Asian-inspired casserole recipe lets the flavours of ginger, garlic and tamari infuse with aubergine. A little spice is added by the hot pepper in the topping, but if you’d like, go for sweet.

We Serve Better Pesto Tuna Noodle Casserole Than Your Granny

A classic tuna noodle casserole is given a light and colourful twist with a creamy pesto sauce that combines sweet shallots and wilted spinach. Any water-packed tuna will work, but albacore is the best option because it maintains its texture well after being blended in. We suggest using chilled pesto for optimal results, since its fresh flavour complements the dish well.

Chicken Taco Casserole

Similar to a traditional taco, this delectable chicken taco casserole is loaded with vegetables, chicken, cheese, and crunchy tortilla chips. It is then baked to perfection and topped with crisp iceberg lettuce, juicy tomatoes, and creamy avocado. Change it up by using pinto beans instead of black beans or adding some pepper Jack cheese for a little more oomph. Choose a tastier taco seasoning and omit the jalapeños if you want it mild.

Shrimp and Cauliflower Bake

Fresh dill and feta cheese provide vivid flavour to this simple and quick fish dish.

Chicken Piccata Casserole

All the flavours of the traditional chicken piccata are combined in this recipe of protein-rich chicken piccata casserole. This is the simplest piccata you’ve ever made—no sauce or dredging needed! Cooking the lemon slices in butter softens their acidity and intensifies the lemon flavour of the meal while assisting the butter in turning a light shade of brown, contributing a hint of nuttiness.

Tuna Noodle Casserole in a Skillet

referred to as tuna-pea This family-friendly tuna noodle casserole may seem healthy to some, but it’s usually made with full milk and canned soup, which means it’s heavy in fat and sodium. To fix this, we make our own rich, creamy mushroom sauce using nonfat milk that has been slightly thickened with flour. To enhance the taste and functionality of this dish, go for whole-wheat egg noodles instead of standard ones, as they include more fibre.

Lemon-Garlic Chicken Casserole

This one-pot dinner of chicken and rice casserole is high in protein and full of fibre from the brown rice and broccoli. Although chicken breasts are a great alternative if you’d rather, chicken thighs are juicy and meaty.

Quick Shrimp Enchilada Bake

A taste of coastal Mexican cuisine can be found in shrimp enchiladas, although some variations carry a whooping 50 grammes of fat per serving due to the excessive amount of cheese, butter and sour cream. In addition to having a bright flavour and being only half the calories and 6 grammes of fat per serving, our version uses precooked peeled prawns, making it quick to prepare for a midweek meal. The inclusion of refried beans contributes to the high fibre content of these enchiladas.

Cheeseburger Casserole

This cheeseburger casserole is perfect for the whole family if you enjoy a traditional cheeseburger with all the fixings. All the flavours of this hearty dish come through on rotini spaghetti, but whatever type of pasta you have in your cupboard will do. We adore the crispness that freshly shred lettuce provides, but you can switch it up by adding another green, such spinach or kale, or for a unique twist, top your casserole with Swiss cheese and sautéed mushrooms.

Spanakopita-Inspired Chicken & White Bean Casserole

With a crunchy phyllo crust and a creamy feta and spinach interior, this is a playful riff on spanakopita. White beans and chicken are high in protein. Any white bean will work nicely in this recipe, including navy, garbanzo, and cannellini beans. Store the unused phyllo dough sheets under a moist towel to prevent it from drying out while you assemble the dish.

Stuffed Pepper Casserole

For this stuffed pepper casserole, you won’t be stuffing any peppers; instead, you’ll get to savour the flavour combination of ground beef, smoked paprika, fire-roasted tomatoes, and bell peppers that is sweet and smokey. 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.

Creamed Spinach & Chicken Casserole

Creamed spinach and chicken combine in this crowd-pleasing, comforting casserole. Crushed red pepper packs some heat, so add less or leave it out completely if you want a milder version. You can use leftover brown rice, if you have any, or precooked rice straight from the bag. About 1 1/2 cups of leftover rice will be needed.

Salmon Noodle Casserole

For a well-balanced supper, this salmon noodle casserole has lots of veggies, bits of salmon, and creamy pasta. The recipe is flavoured with Dijon mustard, which goes well with the salmon and asparagus.

Chicken Fajita Casserole

For a simple dinner, try this chicken fajita casserole, which mixes traditional fajita vegetables and chicken thighs with corn tortillas and seasonings in a single skillet. Although chicken breast or leftover chicken would also work nicely, chicken thighs are particularly delicate and tasty. Top this simple dish with your preferred toppings, such as sliced tomato, avocado, salsa, or sour cream.

Cheesy Black Bean & Quinoa Skillet Casserole

This one-skillet casserole with a Southwestern flair is loaded with quinoa and loads of fresh veggies. Either a coating of melted cheese or a flavorful layer of sharp cheddar cheese tops the filling.

Pinto bean and chicken enchilada casserole cooked slowly

Comfort food at its finest, this slow-cooker dish combines layers of tortillas, cheese, and sauce to create a warm casserole reminiscent of enchiladas. In the slow cooker, the top layer of tortillas becomes exquisitely crispy. Although black beans would work just as well, we prefer pinto beans.

Creamy Chicken Casserole with Lemon and Parmesan

The savoury Parmesan cheese and lemon in this creamy chicken casserole recipe make it pop. It also has a lot of broccoli, which is high in vitamin C. This wholesome and cosy supper has more fibre because it uses whole-wheat orzo.

Nacho Curry with Cauliflower

Inspired by nachos, this casserole is made with brown rice, sweet red pepper, and delicate roasted cauliflower. Melted cheese and salsa work together to hold the components together. Crunch is added by crushed tortilla chips on top. To finish the dish, you can add your own preferred toppings or serve with the provided garnishes.