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
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.
- 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
- Lightly grease a 9×11 baking dish.
- Heat 1 tablespoon of the oil in a large skillet over medium heat.
- 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.
- Heat the remaining oil in the skillet. Once hot, add the sweet potato and cook for approximately 3 minutes.
- Add the broccoli and garlic to the skillet and cook for an additional 2 to 3 minutes.
- Return the sausage to the skillet and stir to combine.
- Remove from the heat. Season with salt and pepper to taste.
- 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.
- Allow to cool completely, cover, and then place in the refrigerator overnight.
- The next morning, preheat the oven to 350° Remove the casserole from the fridge.
- Bake the casserole for 35 to 40 minutes, or until a toothpick poked into the center of the dish comes out clean.
- 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
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.
- 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
- Preheat oven to 350° Grease a 9 x 11 baking dish. Line a rimmed baking sheet with parchment paper.
- 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.
- Add the tomatoes to the skillet and bring to a boil. Reduce the heat to low and simmer, covered, for 20 minutes, stirring occasionally.
- Add the parsley, salt, and pepper. Simmer, uncovered, for an additional 10 minutes. Remove from heat.
- 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.
- 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.
- 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
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!
- 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
- Crumbled nitrate- and sugar-free bacon
- Green onion, sliced
- Avocado, diced
- Tomato, diced
- Additional ranch dressing
- Preheat oven to 400° Grease a 2.5 quart baking dish.
- In a large bowl, combine the cauliflower and eggs, mixing well. Add the remaining ingredients to the bowl and stir to combine.
- Pour into the prepared baking dish and bake for 45 to 60 minutes.
- Top with desired toppings and serve.
Per serving: 265 cal; 15g total fat; 11g carbs; 21g protein; 7mg sodium; 4g sugar