Photo: Shutterstock/Timolina
Casseroles are a one-stop shop for feeding busy families, and there’s definitely a way to create a clean eating casserole that is more nutritious for the whole gang. Here’s how I do it.
Ditch condensed soups
Most condensed soups are high in sodium and fat, and loaded with unnecessary ingredients. If you’ve never made your own cream soup, now’s the time! Swap out cream of mushroom soup with this homemade version, or check out this excellent guide to making cream of chicken soup. If your homemade soup recipe is less thick than the canned version, use a little less broth or stock in the casserole recipe.
Add whole grains
White rice, flour tortillas and pasta all have their place at the table, but they lack fiber and the nutrients that come with using whole grain recipes. Switch out all or part of the grains with their whole grain counterparts like brown rice, whole grain pasta and whole grain corn tortillas to give the casserole a nutrient boost.
Beef up the veggies
As a dietitian, this is probably my biggest problem with casseroles–they really need a boost of vegetables. If a recipe calls for broccoli, double the amounts. If your casserole is beef-based (like this easy baked ziti recipe) add in mushrooms which have the same umami flavors. This meaty mushroom-beef blend is referred to as blenditarian dining. If a casserole is missing out on veggies, add them in. Zucchini, peppers and mushrooms blend in well with Italian-inspired casseroles, and if Mexican flavors are what you’re craving try adding in sweet potatoes, zucchini, peppers and corn.
Swap out meat for legumes
Beans are a great addition to any casserole, as they generally take on the flavors of whatever they’re being added to. Black beans and pinto beans are perfectly matched for Mexican dishes; whereas, garbanzo, kidney, and cannellini beans are suited for Italian flavors. My favorite trick is to swap out half the ground beef with cooked lentils or just add two cups cooked lentils to any ground beef casserole. Lentils are so tiny they’re be hard to spot, but will truly give your casserole a healthy boost.
Embrace yogurt over sour cream
Yogurt is packed with probiotics (healthy bacteria our gut needs more of), and is often packed with satiating protein and lower in saturated fat than sour cream. In recipes, plain yogurt can be swapped 1:1 with sour cream.
Skim the cheese
Some casseroles are so ooey-gooey that they can stand to lose a little cheese. I’m not saying opt out of cheese all together, because their flavors are important and cheese has some nutritional attributes, but let’s face it, cutting back from 2 cups to 1 cup won’t make a huge impact in flavor.
Make your own spice mix
Taco seasoning is one of the most common spice mixes being used in popular casserole recipes. Instead of the store-bought variety that is dense in sodium and unwanted filler ingredients try this homemade taco seasoning mix, and scale back the salt as needed.
Boost mashed potatoes with cauliflower
Cauliflower has become a popular swap for potatoes, but it’s not that one vegetable is more nutritious than the other. There’s no need to swap out all of the potatoes, instead sub out half of the potatoes for mashed cauliflower got variety in the vitamin and mineral profile of your dish. Try out the swap in this lighter version of shepherd’s pie.
Skip over the cream cheese
Cream cheese is a common ingredient in classic recipes, but really has little nutritional value. Swap out the cream cheese with pureed cottage cheese, ricotta cheese or kefir cheese for more protein that still adds in the creaminess you’re craving.
One more thing…
Now, before you go swapping out every ingredient in Grandma’s favorite casserole recipes, take caution and start off with only one or two substitutions per recipe, and then go up from there. For example, this classic enchilada casserole can get a make over by cutting the cheese in half, adding in beans with the ground beef, and switching whole grain corn tortillas for flour tortillas. It’s time we bring back the casserole, one makeover at a time. Don’t forget to balance the plate with a hearty portion of veggies either way!
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Southwestern Casserole
I’ve been making this mild family-pleasing southwest casserole recipe for years. It tastes wonderful, fits nicely into our budget and, best of all, makes a second one to freeze and enjoy later. —Joan Hallford, North Richland Hills, TexasGo to Recipe
Unstuffed Peppers
If you like stuffed peppers, you’ll love this speedy version. It offers all the comforting flavor of the original, but takes just half an hour. Instead of cooking the instant rice, you can use 2 cups leftover cooked rice if you have it on hand. —Beth Dewyer, Du Bois, PennsylvaniaGo to Recipe
Contest-Winning Broccoli Chicken Casserole
This delicious chicken and broccoli casserole recipe is a twist on chicken divan that came from an old boss. It’s quick, satisfying comfort food. —Jennifer Schlachter, Big Rock, IllinoisGo to Recipe
Spaghetti Squash Meatball Casserole
One of our favorite comfort-food dinners is spaghetti and meatballs. We’re crazy about this lighter, healthier version that features so many veggies. It has the same beloved flavors with more nutritious ingredients! —Courtney Stultz, Weir, KansasGo to RecipeTaste of Home
Creamy Skinny Pasta Casserole
Baked pasta is a favorite potluck dish, so I altered some of the ingredients in my traditional recipe to make it lower in calories. Try this healthy pasta recipe with ground beef, too! —Andrea Bolden, Unionville, TennesseeGo to RecipeTaste of Home
Mushroom Penne Bake
This is an easy, hearty and delicious meal for a chilly evening! Its cheesy goodness will have you going in for seconds. Serve with salad and garlic bread. —Sue Aschemeier, Defiance, OhioGo to Recipe
Chili Mac Casserole
This cheesy casserole uses several of my family’s favorite ingredients, including macaroni, kidney beans, tomatoes and cheese. Just add a leafy salad for a complete meal. —Marlene Wilson, Rolla, North DakotaGo to Recipe
Hamburger Casserole
This hamburger casserole recipe is such a hit it’s traveled all over the country! My mother originated the recipe in Pennsylvania, I brought it to Texas when I married, I’m still making it in California, and my daughter treats her friends to this oldie in Colorado. It’s hearty, yet simple to prepare. —Helen Carmichall, Santee, CaliforniaGo to Recipe
De-Lightful Tuna Casserole
This mild, homemade tuna casserole will truly satisfy your family’s craving for comfort food without all the fat! —Colleen Willey, Hamburg, New YorkGo to Recipe
Skillet Shepherd’s Pie
This is the best shepherd’s pie recipe I’ve ever tasted. It’s very quick to make, and I usually have most—if not all—of the ingredients already on hand. —Tirzah Sandt, San Diego, CaliforniaGo to Recipe
Chili Tortilla Bake
A homestyle Tex-Mex casserole is all it takes to gather the whole family around the dinner table. With its popular flavors and bubbly cheese topping, there is never a need to worry about leftovers. —Celine Weldy, Cave Creek, ArizonaGo to Recipe
Beef, Potato & Egg Bake
To keep my family going strong throughout the day, I start with lean ground beef and spices, then sneak some spinach into this protein-packed dish. —Jennifer Fisher, Austin, TexasGo to Recipe
Savory Turkey Potpies
This will perk you up on a cold, rainy day. You can use chicken in place of turkey, and I like to serve the potpies with a fresh green salad or cranberry sauce on the side. —Judy Wilson, Sun City West, ArizonaGo to Recipe
Mushroom Turkey Tetrazzini
This creamy, comforting casserole makes a fantastic way to use up that leftover Thanksgiving turkey. And it’s a real family-pleaser! —Linda Howe, Lisle, Illinois.Go to RecipeTaste of Home
Zucchini Mushroom Bake
Just a 10-minute prep dresses up my garden-fresh zucchini, adding mushrooms, onion, cheddar and a sprinkle of basil. —Jacquelyn Smith, Carmel, MaineGo to RecipeTaste of Home
Slow-Cooker Frittata Provencal
This recipe means that a delectable dinner is ready when I walk in the door from work. The meatless slow cooker meal also makes an elegant brunch for lazy weekend mornings. —Connie Eaton, Pittsburgh, PennsylvaniaGo to Recipe
Makeover Shrimp Rice Casserole
The cooks at Taste of Home made a lightened-up version of my shrimp casserole, and I love it. The makeover has only half the calories and sodium of my original recipe, and less fat, too. —Marie Roberts, Lake Charles, LouisianaGo to Recipe
Rich Baked Spaghetti
It takes a little longer to make baked spaghetti, but the difference in taste, texture and richness is well worth the time. I serve this lasagna-style dish with a tossed green salad and breadsticks for a hearty, healthy meal. —Betty Rabe, Mahtomedi, MinnesotaGo to Recipe
Black Bean Turkey Enchiladas
My best friend and I created this recipe together because we wanted a meal that’s easy to prepare, affordable and nutritious. We both have hectic schedules, so when we’re feeling crunched for time, it’s a relief to have these wholesome enchiladas waiting for us in the freezer. —Holly Baber, Seattle, WashingtonGo to RecipeTaste of Home
Chili Cottage Pie
This filling cottage pie is super simple and loaded with flavor. The kids love to help layer it up. —Jacob Miller, Ledyard, ConnecticutGo to Recipe
Roasted Vegetable Strata
With the abundance of zucchini my family has in the fall, this is the perfect dish to use some of what we have. Cheesy and rich, the warm, classic breakfast dish is sure to please! —Colleen Doucette, Truro, Nova ScotiaGo to RecipeTaste of Home
Tortilla Pie
My husband and I enjoy this southwestern take on lasagna because it’s not as dense or heavy as traditional layered dishes made with pasta. Our two daughters enjoy the mild flavor. —Lisa King, Caledonia, MichiganGo to Recipe
Mom’s Chicken Tetrazzini
Rotisserie chicken turns this baked spaghetti into a warm, cozy meal our family craves. If we have leftover turkey, we use that, too. —Jennifer Petrino, Newnan, GeorgiaGo to RecipeTaste of Home
Garden Veggie Egg Bake
Looking for a healthy day-starter? Children will actually enjoy eating their veggies when they’re baked into this cheesy, nutrition-packed egg dish. —JoAnne Wilson, Roselle Park, New JerseyGo to Recipe
Baked Orange Roughy and Rice
It might sound too good to be true, but we’re crossing our hearts when we tell you this delectable fish dinner will dirty just one dish. Your brood will be lining up to dig in once they see (and smell) the results! —Taste of Home Test KitchenGo to Recipe
Pastry-Topped Turkey Casserole
My friends tell me this is the best potpie. Hearty and full-flavored, this meal-in-one never lets on that it’s low fat and full of fiber. —Agnes Ward, Stratford, OntarioGo to RecipeTaste of Home
Spicy Enchilada Casserole
Chili powder, tortillas, cheese and ground beef combine for a winning Tex-Mex casserole. Choose a salsa that suits your family’s taste—mild, medium or hot.—Julie Huffman, New Lebanon, OhioGo to RecipeTaste of Home
Easy Ziti Bake
I enjoy making this baked ziti recipe for family and friends. It’s easy to prepare, and I like to get creative with the sauce. Sometimes I might add my home-canned tomatoes, mushrooms or vegetables. —Elaine Anderson
New Galilee, PennsylvaniaGo to Recipe
Chicken and Swiss Stuffing Bake
I love to cook but just don’t have much time. This casserole is both comforting and fast, which makes it my favorite kind of recipe. I serve it with a green salad. —Jena Coffey, Sunset Hills, MissouriGo to Recipe
Greek Breakfast Casserole
This is a great dish for a Sunday brunch, or you can cut it into six pieces and freeze it to have as a quick and easy breakfast any day of the week. I also like to make it with broccoli, carrots, green onions, Canadian bacon and sharp cheddar cheese; the variations are nearly endless! —Lauri Knox, Pine, ColoradoGo to RecipeTaste of Home
Fontina Chicken & Pasta Bake
Eat it tonight, or freeze it for later. This cheesy casserole is still awesome months after you make it. —Taste of Home Test KitchenGo to RecipeTaste of Home
Chicken Amandine
With colorful green beans and pimientos, this attractive casserole is terrific for the holidays. This is true comfort food at its finest. —Kat Woolbright, Wichita Falls, TexasGo to Recipe
Chicken Tamale Bake
When I serve this Mexican-style casserole, everyone scrapes the plate clean. Offer fresh toppings like green onions, tomatoes and avocado. —Jennifer Stowell, Smithville, MissouriGo to Recipe
Chicken Biscuit Bake
Golden biscuits cover this homespun dish laden with chicken, broccoli and cheese. It’s then topped with a celery seed mixture. My family requests this all-in-one dinner once a month. —Karen Weirick, Bourbon, IndianaGo to Recipe
Contest-Winning Cajun Cabbage
Looking for a different treatment for cabbage? Try this spicy cheese-topped dish that I adapted from a friend’s recipe. I added a little of this and that until it tasted the way I wanted. Not only do my husband and kids like it, I get rave reviews when I make it for company or church functions. —Bobbie Soileau, Opelousas, LouisianaGo to Recipe
Zucchini Lasagna
I plant zucchini every year, and we always seem to have more than we can use! This zucchini lasagna is a particularly delicious way I use our abundant crop. —Charlotte McDaniel, Williamsville, IllinoisGo to Recipe
Mexicali Casserole
If you like Mexican food but are watching your diet, try this tasty bake. It takes advantage of ground turkey and reduced-fat cheese without sacrificing flavor. —Gertrudis C. Miller, Evansville, IndianaGo to Recipe
Spaghetti Squash with Balsamic Vegetables and Toasted Pine Nuts
The veggies can be prepped while the squash is in the microwave, so I can have a satisfying low-carb and low-fat meal on the table in about half an hour. —Deanna McDonald, Grand Rapids, MichiganGo to Recipe
Southwest Vegetarian Bake
This veggie-packed casserole hits the spot on chilly nights. It’s a healthy canned vegetable recipe that’s great for any time I have a taste for Mexican food with all the fixings. —Patricia Gale, Monticello, IllinoisGo to Recipe
Contest-Winning Chicken Wild Rice Casserole
While this special chicken and wild rice casserole is perfect for a company dinner, it’s so good that I often make it for everyday family meals. We think it is very nice served with some crusty rolls or French bread. —Elizabeth Tokariuk, Lethbridge, AlbertaGo to Recipe
Short Rib Cobbler
This recipe was inspired by my family’s love of two things—beef stew and biscuits. After years of making the two separately, I put the biscuits on top of the stew like a cobbler. This supper’s as down-home as it gets. —Janine Talley, Orlando, FloridaGo to Recipe
Beans, Bacon & Tomato Bake
Bacon, tomatoes and lima beans combine for a nutrient-packed side dish that makes the perfect accompaniment to turkey. —Karen Kumpulainen, Forest City, North CarolinaGo to Recipe
Black Beans with Bell Peppers & Rice
My meat and potatoes husband goes for this cheesy, hearty black beans and rice recipe, and the kids gobble it up. For extra kick, add a splash of hot sauce. —Stephanie Lambert, Moseley, VirginaGo to Recipe
Stuffing & Turkey Casserole
This is a plate full of love, comfort and goodness. —Debbie Fabre, Ft Myers, FloridaGo to Recipe
Sauerkraut Casserole
Mom brewed her own sauerkraut and, of course, the cabbage was from our big farm garden! Blending the kraut with spicy sausage and apples was Mom’s favorite way to fix it, and I still love this country dish.
—Rosemary Pryor, Pasadena, MarylandGo to Recipe
Colorful Broccoli Cheddar Casserole
When we have houseguests, we make broccoli and cheese strata the night before so in the morning we can relax and visit while it bubbles in the oven. —Gale Lalmond, Deering, New HampshireGo to Recipe
Artichoke Ratatouille Chicken
I loaded all the fresh produce I could find into this speedy chicken dinner. Serve it on its own or over pasta. —Judy Armstrong, Prairieville, LouisianaGo to Recipe
Vegetable Noodle Casserole
If you’re looking for a filling side dish, this recipe fits the bill. It combines nutritious vegetables and hearty noodles in a delectable cream sauce. Whenever I serve this dish, it gets passed around until the pan is scraped clean. —Jeanette Hios, Brooklyn, New YorkGo to RecipeTaste of Home
Italian Pork and Potato Casserole
This recipe has been enjoyed by three generations of my family. My mother concocted it years ago using a few ingredients she said were handy at the time. The aroma from these ingredients brings back fond memories of home.Go to RecipeTaste of Home
Potato Chicken Casserole
Have leftover chicken? This recipe makes good use of it. The potatoes in this casserole also make it a dish that will appeal to any hearty “country” appetite. It’s simple to prepare and delicious served with a salad and rolls.—Frances Gleichmann, Baltimore, MarylandGo to Recipe
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