When I first started trying to eat healthier and get more protein into my meals, I honestly felt overwhelmed.
I would plan my day, buy fresh ingredients, and then somehow end up staring at the fridge wondering, “What can I even cook that is fast, filling, and actually tastes good?”
That is when I discovered the magic of high-protein casseroles, and honestly, they completely changed the way I meal prep.
Now, I can cook once and have several meals ready for the week without worrying about daily cooking.
The best part is that you can do the same. High-protein casseroles are not only satisfying—they keep you energized, full, and on track with your goals, whether you are working, studying, or just trying to eat better.
In this post, I am sharing 21 high-protein casserole recipes that you and I can prep ahead and eat all week. There is something for everyone: chicken, beef, turkey, vegetarian, and even some bold, flavor-packed options.
If you’ve ever felt like meal prep is too time-consuming or boring, these recipes will show you that it can be simple, delicious, and practical.
Before I dive into the recipes, let me show you how I personally meal prep casseroles so I can have tasty, protein-packed meals ready every day. I’ve refined this routine over time, and it really saves me from the “what’s for dinner?” panic in the middle of the week.
How I Meal Prep High-Protein Casseroles for the Week
Meal prepping casseroles has been a total lifesaver for me. Instead of stressing about what to cook each day, I make a few dishes ahead and enjoy them all week. Here’s how I do it:
Pick 2–3 casseroles
I usually choose two or three different casseroles each week for variety—maybe chicken and broccoli, turkey quinoa, and a vegetarian option. This keeps meals interesting without extra work.
Prep ingredients in advance
I chop veggies and cook proteins like chicken or turkey ahead of time. Having everything ready makes assembling casseroles quick and stress-free.
Cook in batches and store
I dedicate one afternoon to cook all casseroles at once. After baking, I portion them into meal prep containers. Most last 3–4 days in the fridge, and I freeze extras for later.
Reheat and enjoy
I usually reheat in the oven or air fryer for the best texture, but the microwave works too. Adding a splash of water or broth keeps casseroles moist.
Simple sides like a fresh salad or roasted veggies can make each meal feel fresh.
Meal prepping like this has made my week so much easier, and I know you can do the same. Once you get into the routine, you’ll always have filling, protein-packed meals ready to go.
1. High Protein Chicken and Broccoli Casserole
This casserole quickly became my go-to whenever I needed something creamy, comforting, and packed with protein. I remember the first time I made it, I was meal prepping for a busy week, and by Monday, I had lunches ready that lasted me through Friday without feeling repetitive.
Ingredients
- 3 cups cooked chicken breast, shredded
- 3 cups broccoli florets, steamed
- 1 cup Greek yogurt
- 1 cup shredded cheddar or mozzarella cheese
- 1 clove garlic, minced
- 1 small onion, diced
- Salt and pepper to taste
How To
- Preheat your oven to 375°F (190°C).
- In a large mixing bowl, combine shredded chicken, steamed broccoli, Greek yogurt, garlic, onion, salt, and pepper. Stir until everything is evenly coated.
- Transfer the mixture to a greased baking dish. Spread it out so it cooks evenly.
- Sprinkle the shredded cheese on top.
- Bake for 25 minutes, or until the cheese is melted and bubbly. If you like extra browning, switch to broil for the last 2-3 minutes.
Why You Will Love It
It is creamy, satisfying, and the protein from chicken and Greek yogurt keeps me full for hours. Sometimes I add a sprinkle of paprika or a few chili flakes for a subtle kick. I also double the recipe and freeze half in individual portions, which saves me from last-minute takeout temptations.
Pro tip:
If you want a lower-carb version, swap the broccoli for cauliflower, or mix in some sautéed mushrooms for extra flavor.
2. Turkey Quinoa Protein Casserole
This is my favorite casserole for a hearty, nutritious dinner that reheats beautifully. I discovered it during one of my early meal prep experiments, and it instantly became a staple because it is filling without being heavy.
Ingredients
- 1 lb ground turkey
- 2 cups cooked quinoa
- 1 cup diced tomatoes
- 2 cups fresh spinach, chopped
- 1 cup shredded mozzarella
- 1 small onion, diced
- Salt, pepper, and Italian seasoning to taste
How To
- Preheat oven to 375°F (190°C).
- In a skillet, cook the ground turkey with diced onion, salt, pepper, and Italian seasoning until fully browned.
- In a large bowl, combine the cooked turkey with quinoa, diced tomatoes, and spinach. Stir until evenly mixed.
- Transfer mixture to a greased baking dish and top with shredded mozzarella.
- Bake for 30 minutes, or until cheese melts and casserole is heated through.
Why You Will Love It
Quinoa adds an extra protein and fiber boost while giving the dish a slightly nutty texture. I often make this on Sundays for my weekday lunches because it holds up really well in the fridge.
By day three or four, it tastes even better as the flavors meld together.
Meal prep tip:
Add red bell pepper or zucchini for extra color and vitamins.
3. High Protein Egg and Veggie Breakfast Casserole
Breakfast is usually the hardest meal for me to prep, but this egg casserole changed everything.
I can make it on Sunday, and it gives me protein-packed breakfasts all week. It is filling, flavorful, and I never get bored.
Ingredients
- 6 whole eggs plus 6 egg whites
- 1 cup cooked turkey sausage, chopped
- 1 cup chopped spinach
- 1 cup diced bell peppers
- 1 cup shredded cheese
- Salt and pepper
How To
- Preheat oven to 350°F (175°C).
- Whisk eggs and egg whites in a large bowl until smooth.
- Stir in the cooked sausage, spinach, bell peppers, and half of the shredded cheese. Season with salt and pepper.
- Pour the mixture into a greased baking dish and smooth out the top.
- Sprinkle the remaining cheese on top and bake for 35 minutes, or until the eggs are set and the cheese is melted.
Why You Will Love It
Every slice is protein-packed and keeps me full until lunch. One of my favorite tricks is to switch up the veggies weekly. Sometimes I add mushrooms, tomatoes, or even a little shredded zucchini. It keeps breakfast exciting, even when eating it every day.
Pro tip:
Add feta or goat cheese for a tangy twist that melts beautifully.
4. Creamy Tuna Protein Casserole
This one takes me back to my childhood comfort food but with a healthy, high-protein twist. It is budget-friendly, quick to make, and the creamy Greek yogurt makes it satisfying without being heavy.
Ingredients
- 2 cups cooked whole wheat pasta
- 2 cans tuna in water, drained
- 1 cup Greek yogurt
- 1 cup peas
- 1 stalk celery, diced
- 1 cup shredded cheese
- Salt, pepper, and a squeeze of lemon juice
How To
- Preheat oven to 375°F (190°C).
- Mix the cooked pasta, tuna, Greek yogurt, peas, and celery in a large bowl. Add salt, pepper, and a squeeze of lemon juice for brightness.
- Transfer the mixture to a greased baking dish and spread evenly.
- Top with shredded cheese and bake for 20-25 minutes until bubbly and golden.
Why You Will Love It
It is creamy, comforting, and still high in protein. I usually make this when I want a quick, reheatable lunch for the week. A small side salad or a few cherry tomatoes add freshness without extra work.
Pro tip:
Try high-protein pasta or add smoked paprika for a subtle smoky flavor.
5. Buffalo Chicken Protein Casserole
This is for anyone who loves bold flavors. The first time I made this, I was craving buffalo wings without the hassle of frying or ordering takeout. It turned out amazing, and now it is a weekly favorite in my meal prep rotation.
Ingredients
- 3 cups shredded cooked chicken
- 1 cup Greek yogurt
- 1/2 cup buffalo sauce, adjust to taste
- 2 cups cauliflower rice or cooked brown rice
- 1 cup shredded cheddar cheese
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- Mix chicken, Greek yogurt, buffalo sauce, and cauliflower rice in a large bowl. Season with salt and pepper.
- Spread mixture evenly into a greased baking dish.
- Top with shredded cheese and bake for 25 minutes, until cheese is melted and bubbly.
Why You Will Love It
It is low-carb, high-protein, and packed with flavor. I sometimes add sliced green onions or a few celery sticks on the side to get that buffalo wing vibe without the guilt.
Pro tip:
For extra heat, add hot sauce or red pepper flakes. Mix in cream cheese for an ultra-creamy texture.
6. Cheesy Turkey and Spinach Casserole
This casserole is one of my favorite “comfort food meets healthy” dishes. I first made it on a hectic Sunday when I needed lunches ready for the week.
It was cheesy and satisfying, yet high in protein, which kept me full all afternoon.
Ingredients
- 1 lb ground turkey
- 2 cups fresh spinach, chopped
- 1 cup cooked brown rice
- 1 cup shredded mozzarella cheese
- 1/2 cup Greek yogurt
- 1 small onion, diced
- 2 cloves garlic, minced
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- In a skillet, cook ground turkey with onion, garlic, salt, and pepper until browned.
- Remove from heat and stir in chopped spinach, cooked rice, and Greek yogurt until evenly mixed.
- Transfer mixture to a greased baking dish. Spread evenly.
- Sprinkle shredded mozzarella on top and bake for 25 minutes, until cheese is melted and bubbly.
Why You Will Love It
It is hearty, cheesy, and still light enough to not feel heavy. The Greek yogurt adds creaminess without extra calories, and the turkey provides a protein punch. I like to portion it into meal prep containers for easy lunches that reheat beautifully.
Pro tip:
Add a pinch of red pepper flakes for a subtle kick or mix in mushrooms for extra depth of flavor.
7. Sweet Potato and Black Bean Protein Casserole
This is a vegetarian option I love, especially for lunch prep. I first tried it when I wanted something filling and high in protein without meat. The sweet potato and black beans are naturally sweet and hearty, and the cheese on top adds the comfort factor.
Ingredients
- 2 cups cooked sweet potatoes, diced
- 1 can black beans, drained and rinsed
- 1 cup corn kernels
- 1 cup shredded cheddar cheese
- 1/2 cup Greek yogurt
- 1 tsp cumin
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- In a large bowl, combine sweet potatoes, black beans, corn, Greek yogurt, cumin, salt, and pepper. Mix well.
- Transfer to a greased baking dish and spread evenly.
- Top with shredded cheddar cheese and bake for 20-25 minutes until golden and bubbly.
Why You Will Love It
It is naturally sweet, hearty, and loaded with plant-based protein. The combination of sweet potatoes and black beans keeps you full for hours, and the cheese on top makes it feel indulgent without being unhealthy.
Pro tip:
Top with avocado or a dollop of salsa when serving for extra flavor and freshness.
8. Chicken, Quinoa, and Veggie Protein Casserole
This is my go-to for when I want a colorful, nutritious, protein-packed dinner. I love the mix of chicken, quinoa, and vegetables because it is filling and reheats beautifully for meal prep.
Ingredients
- 2 cups cooked chicken, shredded
- 2 cups cooked quinoa
- 1 cup broccoli florets
- 1 cup diced bell peppers
- 1 cup shredded mozzarella cheese
- 1/2 cup Greek yogurt
- 1 tsp garlic powder
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- In a large bowl, combine chicken, quinoa, broccoli, bell peppers, Greek yogurt, garlic powder, salt, and pepper. Mix well.
- Pour mixture into a greased baking dish and spread evenly.
- Top with shredded mozzarella cheese and bake for 25-30 minutes until bubbly.
Why You Will Love It
It is a complete meal in one dish with protein, fiber, and vegetables. I love making this for Sunday meal prep because it keeps me full and energized throughout the week. The cheesy top always gives that comforting feel without extra guilt.
Pro tip:
Switch up vegetables based on what you have on hand, like zucchini, mushrooms, or spinach, for variety.
9. Buffalo Cauliflower Protein Casserole
This is my favorite low-carb, high-protein twist on a comfort food classic. I made this one night when I wanted buffalo wings without the mess or extra calories, and it instantly became a meal prep favorite.
Ingredients
- 3 cups cauliflower florets, roasted
- 1 cup shredded cooked chicken (optional)
- 1/2 cup buffalo sauce, adjust to taste
- 1/2 cup Greek yogurt
- 1 cup shredded cheddar cheese
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- Roast cauliflower florets for 15 minutes until slightly tender.
- In a large bowl, mix roasted cauliflower, chicken if using, buffalo sauce, Greek yogurt, salt, and pepper.
- Transfer mixture to a greased baking dish and top with shredded cheese.
- Bake for 20 minutes until cheese is melted and bubbly.
Why You Will Love It
It is spicy, creamy, and low-carb. The buffalo sauce gives it bold flavor, and the Greek yogurt adds creaminess while keeping it high in protein. I often pair it with a simple salad for a complete, satisfying meal.
Pro tip:
Add chopped green onions or celery on top before serving to mimic classic buffalo wing flavors.
10. Cheesy Broccoli and Chickpea Protein Casserole
This vegetarian casserole is full of plant-based protein and is a great option for anyone looking for a filling meatless meal.
I love the combination of chickpeas, broccoli, and melty cheese because it is both nutritious and comforting.
Ingredients
- 2 cups broccoli florets, steamed
- 1 can chickpeas, drained and rinsed
- 1 cup cooked quinoa
- 1 cup shredded mozzarella cheese
- 1/2 cup Greek yogurt
- 1 tsp garlic powder
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- In a large bowl, combine broccoli, chickpeas, quinoa, Greek yogurt, garlic powder, salt, and pepper. Mix until evenly coated.
- Pour mixture into a greased baking dish and smooth out the top.
- Sprinkle shredded mozzarella over the top and bake for 25 minutes until golden and bubbly.
Why You Will Love It
It is hearty, protein-packed, and perfect for meal prep. The chickpeas add texture and protein, while the cheese and Greek yogurt make it creamy and comforting. It keeps well in the fridge for 4-5 days.
Pro tip:
Top with paprika or nutritional yeast for added flavor and a pop of color.
11. Baked Salmon and Veggie Protein Casserole
This casserole is one of my favorites when I want a light but protein-packed dinner. The first time I made it, I was craving a healthy fish dinner but didn’t want to deal with multiple pans. Baking everything together in one dish saved me so much time.
Ingredients
- 2 cups cooked salmon, flaked
- 2 cups broccoli florets
- 1 cup cooked quinoa
- 1/2 cup Greek yogurt
- 1 cup shredded cheddar or mozzarella
- 1 tsp lemon zest
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- In a large bowl, mix flaked salmon, broccoli, quinoa, Greek yogurt, lemon zest, salt, and pepper.
- Transfer mixture to a greased baking dish and spread evenly.
- Top with shredded cheese and bake for 20-25 minutes until cheese is melted and casserole is heated through.
Why You Will Love It
It is creamy, light, and packed with protein and omega-3s. I love serving it with a side salad or roasted sweet potatoes for a full meal. It reheats beautifully for lunch the next day, which makes meal prep stress-free.
Pro tip:
Sprinkle fresh dill or parsley on top after baking for extra freshness and flavor.
12. Mexican Chicken and Black Bean Protein Casserole
I love this casserole for taco night without the taco mess. It is full of bold flavors, high in protein, and perfect for meal prep lunches or dinners. The first time I made it, my family devoured it in one sitting.
Ingredients
- 3 cups cooked chicken, shredded
- 1 can black beans, drained and rinsed
- 1 cup corn kernels
- 1 cup cooked brown rice
- 1 cup shredded cheddar cheese
- 1/2 cup Greek yogurt
- 1 tsp cumin
- 1 tsp chili powder
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- In a large bowl, mix shredded chicken, black beans, corn, brown rice, Greek yogurt, cumin, chili powder, salt, and pepper.
- Transfer mixture to a greased baking dish. Spread evenly.
- Sprinkle shredded cheddar cheese on top and bake for 25 minutes until melted and bubbly.
Why You Will Love It
It tastes like a healthy, baked version of Mexican comfort food. The combination of chicken, beans, and spices keeps it flavorful and satisfying.
It’s perfect for meal prep because it reheats well, and I love adding a squeeze of lime or a dollop of salsa when serving.
Pro tip:
Add sliced jalapeños or a handful of chopped cilantro for extra zing.
13. Spinach, Ricotta, and Chicken Protein Casserole
This is a creamy, comforting casserole that feels indulgent but is high in protein.
I made it during a particularly busy week when I needed dinners that were both quick and filling. It became an instant favorite.
Ingredients
- 3 cups cooked chicken, shredded
- 2 cups fresh spinach, chopped
- 1 cup ricotta cheese
- 1 cup cooked quinoa or brown rice
- 1 cup shredded mozzarella
- 1 clove garlic, minced
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- In a large bowl, mix chicken, spinach, ricotta, quinoa or rice, garlic, salt, and pepper until combined.
- Transfer mixture to a greased baking dish. Spread evenly.
- Top with shredded mozzarella and bake for 25-30 minutes until bubbly and golden.
Why You Will Love It
The ricotta makes it extra creamy, while the spinach adds freshness and nutrients.
It is rich in protein and keeps well for meal prep. I sometimes sprinkle a little nutmeg or Italian seasoning into the mixture for extra flavor.
Pro tip:
Serve with a simple marinara sauce or roasted vegetables for a complete meal.
14. Chicken, Zucchini, and Pesto Protein Casserole
This casserole is my favorite for a lighter, fresh-tasting dinner that is still high in protein.
I discovered it when I wanted something different from the usual cheesy casseroles, and the pesto adds incredible flavor.
Ingredients
- 3 cups cooked chicken, shredded
- 2 cups zucchini, sliced
- 1 cup cooked quinoa
- 1/2 cup Greek yogurt
- 1/2 cup pesto sauce
- 1 cup shredded mozzarella
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- In a large bowl, mix chicken, zucchini, quinoa, Greek yogurt, pesto, salt, and pepper.
- Transfer mixture to a greased baking dish and spread evenly.
- Sprinkle shredded mozzarella on top and bake for 25 minutes until melted and bubbly.
Why You Will Love It
The pesto gives this casserole a fresh, herbaceous flavor that pairs beautifully with zucchini and chicken.
It reheats well for lunches and is satisfying without being heavy. I love adding cherry tomatoes on top before baking for color and sweetness.
Pro tip:
Use homemade pesto or store-bought basil pesto. For a spicier version, add red pepper flakes.
15. Turkey, Sweet Potato, and Spinach Protein Casserole
This is a hearty, filling casserole that is perfect for meal prep or a cozy dinner. I first made it after a long workday and was amazed at how simple it was yet packed with flavor and protein.
Ingredients
- 1 lb ground turkey
- 2 cups diced sweet potatoes, cooked
- 2 cups fresh spinach, chopped
- 1/2 cup Greek yogurt
- 1 cup shredded cheddar cheese
- 1 small onion, diced
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- In a skillet, cook ground turkey with diced onion, salt, and pepper until fully browned.
- Remove from heat and stir in cooked sweet potatoes, chopped spinach, and Greek yogurt until combined.
- Transfer mixture to a greased baking dish and spread evenly.
- Sprinkle shredded cheddar on top and bake for 25 minutes until melted and bubbly.
Why You Will Love It
The sweet potatoes add natural sweetness and texture, while the turkey provides protein to keep you full. I love making this for Sunday meal prep because it reheats well and stays flavorful all week.
Pro tip:
Add a pinch of cinnamon or smoked paprika to enhance the sweet potato flavor.
16. Chicken, Broccoli, and Cauliflower Protein Casserole
This is one of my favorite low-carb casseroles for meal prep.
I first made it when I wanted something hearty without too many carbs, and it quickly became a weekly staple.
The mix of chicken, broccoli, and cauliflower is comforting but still keeps me energized.
Ingredients
- 3 cups cooked chicken, shredded
- 2 cups broccoli florets
- 2 cups cauliflower florets, steamed
- 1/2 cup Greek yogurt
- 1 cup shredded mozzarella
- 1 tsp garlic powder
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- In a large bowl, combine chicken, broccoli, cauliflower, Greek yogurt, garlic powder, salt, and pepper. Mix until evenly coated.
- Transfer mixture to a greased baking dish. Spread evenly.
- Sprinkle shredded mozzarella on top and bake for 25-30 minutes until bubbly and golden.
Why You Will Love It
It is creamy, protein-packed, and low-carb. I love that it reheats well for lunches and keeps me full for hours. The flavors meld beautifully in the fridge, making each meal even tastier as the week goes on.
Pro tip:
Add a sprinkle of paprika or chili flakes before baking for extra flavor.
17. Tuna, Spinach, and Sweet Potato Protein Casserole
This is a healthy, protein-packed casserole that feels indulgent but is super nutritious.
I started making it when I wanted a quick lunch option that would last all week, and it was a game-changer for my meal prep routine.
Ingredients
- 2 cans tuna, drained
- 2 cups cooked sweet potatoes, diced
- 2 cups fresh spinach, chopped
- 1/2 cup Greek yogurt
- 1 cup shredded cheddar cheese
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- In a large bowl, combine tuna, sweet potatoes, spinach, Greek yogurt, salt, and pepper. Stir until evenly mixed.
- Transfer mixture to a greased baking dish and spread evenly.
- Top with shredded cheddar and bake for 20-25 minutes until melted and bubbly.
Why You Will Love It
It is filling, creamy, and full of protein. I love that it reheats perfectly for lunches or quick dinners. The sweet potatoes add natural sweetness, while the tuna gives a strong protein boost.
Pro tip:
Add a squeeze of lemon or a sprinkle of dill for freshness and extra flavor.
18. Chicken, Zucchini, and Carrot Protein Casserole
This is a colorful, veggie-packed casserole I made when I wanted something healthy but comforting. The mix of zucchini and carrots gives it sweetness and texture, while the chicken and Greek yogurt pack protein.
Ingredients
- 3 cups cooked chicken, shredded
- 1 cup zucchini, diced
- 1 cup carrots, diced
- 1/2 cup Greek yogurt
- 1 cup shredded mozzarella
- Salt, pepper, and Italian seasoning
How To
- Preheat oven to 375°F (190°C).
- In a large bowl, mix chicken, zucchini, carrots, Greek yogurt, salt, pepper, and Italian seasoning.
- Transfer mixture to a greased baking dish. Spread evenly.
- Sprinkle mozzarella on top and bake for 25 minutes until bubbly and golden.
Why You Will Love It
It is fresh, colorful, and full of protein. I love that it is a one-dish meal and reheats well for meal prep. The combination of carrots and zucchini keeps it tender and slightly sweet, which my whole family loves.
Pro tip:
Sprinkle with parmesan cheese or fresh herbs before serving for an extra flavor boost.
19. Turkey, Spinach, and Cauliflower Rice Protein Casserole
This is a low-carb, protein-packed casserole I make whenever I want a lighter meal with tons of flavor. Using cauliflower rice keeps it filling without extra carbs, and the turkey and spinach make it hearty.
Ingredients
- 1 lb ground turkey
- 2 cups fresh spinach, chopped
- 2 cups cauliflower rice
- 1/2 cup Greek yogurt
- 1 cup shredded cheddar
- 1 tsp garlic powder
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- Cook ground turkey in a skillet with garlic powder, salt, and pepper until browned.
- Mix turkey with spinach, cauliflower rice, Greek yogurt, and half of the shredded cheese.
- Transfer mixture to a greased baking dish and top with remaining cheese.
- Bake for 25 minutes until bubbly and golden.
Why You Will Love It
It is low-carb, protein-packed, and reheats beautifully. I love this casserole for lunches because it keeps me full and satisfied. The cauliflower rice adds texture without extra calories.
Pro tip:
Add a few chili flakes or hot sauce for a subtle kick.
20. Cheesy Chickpea and Spinach Protein Casserole
This is one of my favorite vegetarian casseroles for meal prep. Chickpeas and spinach make it hearty and protein-rich, while the cheese adds comfort.
I discovered this recipe when I needed a filling lunch for work, and it lasted me all week.
Ingredients
- 2 cups chickpeas, drained and rinsed
- 2 cups fresh spinach, chopped
- 1 cup cooked quinoa
- 1/2 cup Greek yogurt
- 1 cup shredded mozzarella
- 1 tsp garlic powder
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- In a large bowl, mix chickpeas, spinach, quinoa, Greek yogurt, garlic powder, salt, and pepper.
- Transfer mixture to a greased baking dish and spread evenly.
- Sprinkle cheese on top and bake for 25 minutes until golden and bubbly.
Why You Will Love It
It is creamy, protein-packed, and full of plant-based goodness. I love that it keeps well for meal prep, and the combination of chickpeas and cheese makes it filling.
Pro tip:
Add sun-dried tomatoes or roasted red peppers for extra flavor.
21. Chicken, Mushroom, and Spinach Protein Casserole
This is a rich and comforting casserole that feels indulgent but is high in protein.
I first made it when I wanted a “restaurant-style” dinner at home, and it became a favorite for both family dinners and meal prep.
Ingredients
- 3 cups cooked chicken, shredded
- 2 cups mushrooms, sliced
- 2 cups fresh spinach, chopped
- 1/2 cup Greek yogurt
- 1 cup shredded mozzarella
- 1 clove garlic, minced
- Salt and pepper
How To
- Preheat oven to 375°F (190°C).
- Sauté mushrooms with garlic, salt, and pepper until tender.
- In a large bowl, mix mushrooms, chicken, spinach, Greek yogurt, and half of the shredded cheese.
- Transfer mixture to a greased baking dish and top with remaining cheese.
- Bake for 25 minutes until golden and bubbly.
Why You Will Love It
It is creamy, hearty, and packed with protein. The mushrooms add a savory depth, while the spinach keeps it fresh and nutritious. I love making this for Sunday meal prep; it reheats perfectly for lunches or quick dinners.
Pro tip:
Add a sprinkle of thyme or rosemary for an aromatic twist.
Tips for Making the Most of These Casseroles
This section will give your readers actionable advice to maximize their meal prep, save time, and make the casseroles even more delicious.
1. Batch Cook Smartly
Cook multiple casseroles on the same day so you have meals ready for the week. You can mix and match proteins and veggies to keep things exciting.
2. Portion for Convenience
Use airtight containers for individual portions. This makes grabbing lunch or dinner fast and helps with portion control.
3. Freeze for Later
Most casseroles freeze beautifully. Make a double batch and freeze half for busy weeks—just thaw overnight in the fridge and reheat.
4. Mix Up Ingredients
Don’t be afraid to swap vegetables, proteins, or cheeses based on what you have on hand. Each casserole is versatile and can be customized to your taste.
5. Add Flavor Boosters
Fresh herbs, spices, hot sauce, or citrus zest can elevate your casseroles without adding extra calories. I love finishing mine with fresh parsley or a squeeze of lemon for brightness.
6. Keep it Fun and Personal
Add your favorite touches—like a sprinkle of paprika, a dash of nutritional yeast, or extra cheese. This makes meal prep feel less like a chore and more like a creative process.
Conclusion
These high-protein casseroles make meal prep simple, healthy, and delicious. You can have ready-to-eat meals for the week that save time and keep you full.
Swap ingredients, add your favorite spices, and make them your own. With these 21 recipes, you have plenty of options to stay on track and enjoy tasty, satisfying meals every day.
Grab your baking dish and start cooking—you and I both know that homemade casseroles make life easier and more enjoyable.
