in

16 Vegetarian Casserole Recipes Full of Fiber and Protein

As a wholesome meals author, I spend a number of time asking docs, dietitians, and nutritionists for recommendations on the way to eat and so they at all times come again to me with the identical recommendation: Construct your meal so it is stuffed with fiber, protein, and wholesome fat. Hitting these three buckets, I am advised, is vital for good digestion, satiety, and correct, balanced diet. Casseroles have lengthy been a basic approach for combining all the above into one dish, however the overwhelming majority of the time, meat has been the central protein supply. (I can odor the Hamburger Helper cheeseburger casserole of my childhood if I shut my eyes arduous sufficient.)

This is a purpose why it is price going vegetarian even when you eat meat: Incorporating vegetarian protein sources akin to chickpeas, beans, or lentils into your casserole works as each a fiber and protein supply. It is the meals equal to a two-in-one shampoo-conditioner—however like, really useful and efficient.

In case you’re trying to find some meal time inspiration, look no additional than the 16 vegetarian casserole recipes rounded up right here. These aren’t the tuna noodle casseroles of your youth. The casseroles featured beneath are good takes you may not have considered—and so they’re well-rounded sufficient to work as an entire meal—no aspect salad essential.

16 vegetarian casserole recipes stuffed with protein, fiber, and wholesome fat

vegetarian casserole recipes
Picture: The Mediterranean Dish

1. Vegetarian Mediterranean-inspired casserole

Whereas this casserole is totally meat-free, it does include eggs and dairy, which makes it vegetarian however not vegan. In case you do eat eggs, it really works as both a breakfast or dinner casserole. This dish can also be made with artichoke hearts (canned works completely), kalamata olives, bell pepper, tomato, feta cheese, and some key spices.

Get the recipe: Vegetarian Mediterranean-inspired casserole

buffalo cauliflower casserole
Picture: From My Bowl

2. Buffalo cauliflower and chickpea casserole

This casserole turns cauliflower wings from an app into an all-out meal by combining them with chickpeas and rice. The sauce is made with vegetable broth, dietary yeast, and, in fact, buffalo sizzling sauce. There would not have to be a sport on for this dinner to be a complete (ahem) landing.

Get the recipe: Buffalo cauliflower and chickpea casserole

black bean quinoa casserole
Picture: Veggies Save The Day

3. Black bean quinoa casserole

Just like chickpeas, black beans are additionally stuffed with protein and fiber—and mixing them with quinoa ups the fiber issue much more. Professional tip: Add avocado on high to include extra creaminess (and wholesome fat) into it.

Get the recipe: Black bean quinoa casserole

broccoli cheese casserole
Picture: More healthy Steps

4. Gluten-free vegan broccoli cheese casserole

The identical key ingredient that makes this casserole stuffed with protein is identical one which makes it further creamy: cashews. When blended and mixed with dietary yeast, it makes the right cheese substitute. Tahini is one other star ingredient on this recipe, which makes the ultimate dish ooey-gooey whereas additionally including protein and fiber.

Get the recipe: Gluten-free vegan broccoli cheese casserole

seaweed casserole
Picture: Chocolate For Basil

5. Seaweed casserole

We could not share vegetarian casserole recipes with out together with a nod to the OG casserole. This plant-based twist on tuna noodle casserole makes use of dried seaweed as an alternative of fish for a vegetarian strategy to get the identical taste profile. Beneficiant quantities of lentils and peas add protein and fiber, whereas the egg noodles give the casserole the noodle-y base that makes it such a casserole basic.

Get the recipe: Seaweed casserole

vegetarian casserole recipes
Picture: Fountain Avenue Kitchen

6. Roasted lentil and veggie casserole 

This casserole does include eggs and dairy however is 100% meat-free. Veggies make up greater than 50 % of this dish due to the kale, mushrooms, onion, cauliflower, and tomato. Warmed and topped with cheese, it is the last word consolation meals.

Get the recipe: Roasted lentil and veggie casserole 

tofu casserole
Picture: Jennifer’s Kitchen

7. Scrambled tofu potato casserole 

This casserole works for breakfast or dinner—both approach it can have you ever reaching for seconds. It is a richer, denser model of a basic tofu scramble. The spinach within the filling ensures you are getting your fill of fiber, too.

Get the recipe: Scrambled tofu potato casserole 

tempeh casserole
Picture: Hummusapien

8. Tempeh and kale enchilada casserole

Like tofu, tempeh is one other soy-based vegetarian protein that lends itself very well to casseroles. Right here, it is mixed with kale, black beans, and purple bell pepper. The sauce is cashew-based, which provides yet one more protein supply to this nutrient-rich dish.

Get the recipe: Tempeh and kale enchilada casserole

spaghetti squash casserole
Picture: Walder Wellness

9. Spaghetti squash casserole

That is one other recipe that includes tempeh, utilizing the plant-based protein to make a vegetarian bolognese. It is mixed with spaghetti squash which provides a slight earthy sweetness to the dish whereas offering the identical nourishing consolation as conventional noodles.

Get the recipe: Spaghetti squash recipe 

vegetarian casserole recipes
Picture: Yummy Mummy Kitchen

10. Italian lentil casserole

Historically, beef tends to be the starring ingredient in tomato sauce-based casseroles, however this recipe proves it seems simply as scrumptious utilizing lentils as an alternative. The one different substances you want are zucchini, bell pepper, marinara sauce, and Parmesan cheese.

Get the recipe: Italian lentil casserole

11. Mexican breakfast casserole

For these days whenever you’re craving breakfast for dinner, this egg casserole bursting with Mexican taste will hit the spot. It options eggs, cheese, inexperienced bell pepper, zucchini, spinach, and jalapenos for some spice. Garnish it with cherry tomatoes, cilantro, purple onion, and avocado and also you’ve acquired your self a meal that isn’t solely stunning to take a look at but additionally downright scrumptious.

Get the recipe: Mexican breakfast casserole

12. Tomato and white bean casserole

In order for you a lightweight but nonetheless very flavorful dinner, flip to this tomato, white bean, and toasted bread casserole. You get a lot of protein from the white beans and many taste from the medley of different substances akin to cherry tomatoes, shallots, basil, garlic, contemporary thyme, capers, and cashew parm.

Get the recipe: Tomato and white bean casserole

13. Vegetarian black bean enchilada casserole 

Filled with tofu and black beans, this vegetarian enchilada casserole delivers when it comes to protein. The purple bell pepper, diced inexperienced chiles, and Mexican cheese mix take it to the subsequent degree. And naturally, enchiladas aren’t full with out contemporary cilantro, lime, and avocado on high.

Get the recipe: Vegetarian black bean enchilada casserole 

14. Creamy lentil and vegetable bake

With its caramelized veggies (cauliflower! candy potato! carrots!) and creamy lentils baked in a garlicky cashew cream, this vegan and gluten-free casserole will shortly develop into a go-to in your dinner rotation. Don’t say we didn’t warn you. It makes for an ideal social gathering or vacation dish, too.

Get the recipe: Creamy lentil and vegetable bake

15. Creamy cajun stuffed shells

This casserole has slightly little bit of every little thing. It’s acquired pasta, greens by way of a creamy vegan cauliflower sauce, tofu ricotta, candy sun-dried tomatoes, spinach, and kick due to cajun seasoning. It’s a crowd pleaser, for positive. Serve it by itself for a lightweight dinner or add a aspect of roasted veggies to make it heartier.

Get this recipe: Creamy cajun stuffed shells

16. Squash and asparagus casserole

For these days that you simply don’t actually really feel like cooking, this vegetarian casserole is an efficient possibility because it solely requires slightly little bit of prep time and then you definitely pop it within the oven to bake. High it with bread crumbs and a few vegan or common shredded mozzarella cheese and it’s able to eat.

Get this recipe: Squash and asparagus casserole

Spread the love

Leave a Reply

Your email address will not be published.