Cozy Casseroles

Whether you call them casseroles or hotdishes or something entirely different, these tasty one-dish meals are a staple of home menus. But you don’t need to rely on canned soups or processed carbs when creating your next casserole. Instead, the recipes here are full of good-for-you ingredients that not only nourish but also pack a family-friendly flavor punch. Bonus? Leftovers make for great lunches the next day!

 

Easy Overnight Breakfast Casserole

Serves 8

A little planning can help you enjoy a nourishing breakfast—even on the most hectic of days. Because you put this casserole together the night before, simply pop it in the oven when you wake up and you’ll have a hot and hearty meal waiting for you once you’re ready for the day. Plus, you’ll get a whopping 13 grams of protein to kick off your morning.

Ingredients:

• 2/3 pound nitrate-free Italian sausage, casing removed
• 2 tablespoons extra-virgin olive oil
• 2/3 pound sweet potatoes, peeled and cubed
• 1 cup broccoli florets
• 1 clove garlic, minced
• 2 tablespoons parsley, minced
• 6 pastured eggs
• Salt and pepper, to taste

Directions:

1. Lightly grease a 9×11 baking dish.
2. Heat 1 tablespoon of the oil in a large skillet over medium heat.
3. Add the sausage to the pan and cook until no longer pink, breaking up the meat until uniformly crumbled. Remove the sausage to a bowl and wipe the skillet clean.
4. Heat the remaining oil in the skillet. Once hot, add the sweet potato and cook for approximately 3 minutes.
5. Add the broccoli and garlic to the skillet and cook for an additional 2 to 3 minutes.
6. Return the sausage to the skillet and stir to combine.
7. Remove from the heat. Season with salt and pepper to taste.
8. Carefully transfer the sausage mix into the baking dish. Whisk the eggs with the parsley in a medium bowl. Season with salt and pepper and pour the egg mixture over the sausage mixture.
9. Allow to cool completely, cover, and then place in the refrigerator overnight.
10. The next morning, preheat the oven to 350° Remove the casserole from the fridge.
11. Bake the casserole for 35 to 40 minutes, or until a toothpick poked into the center of the dish comes out clean.
12. Sprinkle with extra parsley if desired. Slice and serve. Leftovers can be stored in the fridge for up to 3 days.

Per serving: 261 cal; 18.1g total fat; 11.7g carb; 13g protein; 343mg sodium; 0.7g sugar

 

Greek Moussaka

Serves 6

This delicious beef and eggplant casserole is a staple in Greece—and once you try it, it may become a staple in your recipe rotation, too. Not only is this casserole a good source of protein; eggplant is packed with polyphenols, as well as vitamins A and C, that help protect cells from damaging free radicals.

Ingredients:

• 2 tablespoons extra-virgin olive oil

• 1 pound grass-fed ground beef or lamb

• 1 onion, chopped
• 1 14.5 oz. can chopped tomatoes
• 1 tablespoon parsley, minced
• Salt and pepper to taste
• 2 pounds eggplant, cut into ½-inch rounds
• 2 eggs, lightly beaten
• 1 tablespoon milk or alternative milk of choice

Directions:

1. Preheat oven to 350° Grease a 9 x 11 baking dish. Line a rimmed baking sheet with parchment paper.
2. Heat the oil in a large skillet over medium-high heat. Add the beef and onion to the skillet and cook, breaking up any large chunks, until the beef has browned.
3. Add the tomatoes to the skillet and bring to a boil. Reduce the heat to low and simmer, covered, for 20 minutes, stirring occasionally.
4. Add the parsley, salt, and pepper. Simmer, uncovered, for an additional 10 minutes. Remove from heat.
5. While the meat sauce cooks, place the eggplant rounds on the baking sheet in a single layer. Sprinkle with 1 teaspoon of salt and bake for 15 minutes. Remove from the oven and set aside to cool slightly.
6. To assemble, place 1/3 of the eggplant on the bottom of the baking dish in a single layer. Spread half of the meat sauce over the eggplant. Follow with another layer of eggplant and meat sauce. Finish with a final layer of eggplant. Bake for 35 minutes.
7. Meanwhile, whisk the eggs and milk together in a small bowl. Pour over the casserole and bake for another 10 minutes or until the top is golden. Let rest for 5 minutes before serving.

Per serving: 260 cal; 11.3g total fat; 13.5g carb; 27.2g protein; 79mg sodium; 7.4g sugar

 

Buffalo Chicken Hotdish

Serves 4

All the flavor of buffalo chicken wings without any of the guilt. This nourishing spin on your favorite game-day snack boasts a full serving of veggies along with all the flavor of traditional chicken wings (minus the mess!). And in our book, that’s a touchdown!

Ingredients:

• 1 head of cauliflower, grated
• 6 large pastured eggs
• 1 pound cooked chicken, shredded
• ½ onion, diced
• 1 red bell pepper, diced
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1 teaspoon sea salt
• ½ cup ranch dressing, homemade, or a clean option like Primal Kitchen

Optional toppings:

• Crumbled nitrate- and sugar-free bacon
• Green onion, sliced
• Avocado, diced
• Tomato, diced
• Additional ranch dressing

Directions:

1. Preheat oven to 400° Grease a 2.5 quart baking dish.
2. In a large bowl, combine the cauliflower and eggs, mixing well. Add the remaining ingredients to the bowl and stir to combine.
3. Pour into the prepared baking dish and bake for 45 to 60 minutes.
4. Top with desired toppings and serve.

Per serving: 265 cal; 15g total fat; 11g carbs; 21g protein; 7mg sodium; 4g sugar

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