9 Ways to Make a Clean Eating Casserole

Intermission out the casserole dish and your favorite casserole recipes. Straight from a registered dietitian, here are nine ways to overhaul your favorite casseroles so yous tin can feel practiced almost serving these one-dish wonders to your family unit.

Photo: Shutterstock/Timolina

Casseroles are a i-stop shop for feeding decorated families, and there's definitely a way to create a make clean eating casserole that is more than nutritious for the whole gang. Here's how I exercise it.

Ditch condensed soups

Nigh condensed soups are high in sodium and fatty, and loaded with unnecessary ingredients. If y'all've never made your own cream soup, at present's the time! Swap out cream of mushroom soup with this homemade version, or bank check out this excellent guide to making foam of craven soup. If your bootleg soup recipe is less thick than the canned version, use a lilliputian less goop or stock in the casserole recipe.

Add whole grains

White rice, flour tortillas and pasta all accept their place at the tabular array, but they lack cobweb and the nutrients that come up 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 goulash a nutrient boost.

Beef up the veggies

As a dietitian, this is probably my biggest trouble with casseroles–they actually demand a heave of vegetables. If a recipe calls for broccoli, double the amounts. If your casserole is beef-based (like this easy broiled 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 alloy in well with Italian-inspired casseroles, and if Mexican flavors are what you lot're craving endeavour adding in sweet potatoes, zucchini, peppers and corn.

Swap out meat for legumes

Beans are a great addition to any goulash, equally they generally have on the flavors of any 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 play a trick on is to swap out one-half the ground beef with cooked lentils or simply add two cups cooked lentils to any ground beef casserole. Lentils are so tiny they're exist hard to spot, but will truly give your goulash a healthy heave.

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 foam. In recipes, plain yogurt tin be swapped ane:1 with sour cream.

Skim the cheese

Some casseroles are and so ooey-gooey that they can stand to lose a little cheese. I'one thousand not saying opt out of cheese all together, because their flavors are important and cheese has some nutritional attributes, merely let'southward face it, cut back from 2 cups to i cup won't brand a huge impact in flavor.

Make your own spice mix

Taco seasoning is one of the well-nigh common spice mixes being used in popular casserole recipes. Instead of the store-bought variety that is dumbo in sodium and unwanted filler ingredients try this bootleg taco seasoning mix, and scale back the salt as needed.

Boost mashed potatoes with cauliflower

Cauliflower has go a popular bandy for potatoes, merely it's non that ane vegetable is more than 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 diverseness in the vitamin and mineral profile of your dish. Try out the swap in this lighter version of shepherd'due south pie.

Skip over the cream cheese

Cream cheese is a common ingredient in archetype recipes, simply really has little nutritional value. Swap out the foam cheese with pureed cottage cheese, ricotta cheese or kefir cheese for more than poly peptide that all the same adds in the creaminess you're craving.

One more than thing…

Now, earlier yous go swapping out every ingredient in Grandma'south favorite casserole recipes, take circumspection and start off with only one or two substitutions per recipe, so get upwards from there. For case, this classic enchilada casserole tin get a make over by cut the cheese in one-half, adding in beans with the ground beef, and switching whole grain corn tortillas for flour tortillas. It's fourth dimension we bring back the casserole, one makeover at a time. Don't forget to remainder the plate with a hearty portion of veggies either style!

Healthy Casseroles Your Whole Family Will Love

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 savor afterward. —Joan Hallford, North Richland Hills, Texas

Unstuffed Peppers

If you like blimp peppers, you'll love this speedy version. It offers all the comforting flavor of the original, but takes but one-half an hr. Instead of cooking the instant rice, y'all can utilise ii cups leftover cooked rice if y'all accept it on hand. —Beth Dewyer, Du Bois, Pennsylvania

Contest-Winning Broccoli Chicken Goulash

This succulent craven and broccoli casserole recipe is a twist on chicken divan that came from an one-time boss. It'due south quick, satisfying comfort food. —Jennifer Schlachter, Big Rock, Illinois

Spaghetti Squash Meatball Goulash

One of our favorite comfort-food dinners is spaghetti and meatballs. We're crazy about this lighter, healthier version that features so many veggies. Information technology has the aforementioned dearest flavors with more than nutritious ingredients! —Courtney Stultz, Weir, Kansas

Creamy Skinny Pasta Casserole

Baked pasta is a favorite potluck dish, so I altered some of the ingredients in my traditional recipe to brand information technology lower in calories. Try this healthy pasta recipe with ground beef, too! —Andrea Bolden, Unionville, Tennessee

Mushroom Penne Broil

This is an easy, hearty and delicious meal for a chilly evening! Its cheesy goodness will have you lot going in for seconds. Serve with salad and garlic bread. —Sue Aschemeier, Defiance, Ohio

Chili Mac Goulash

This cheesy goulash 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, Northward Dakota

Hamburger Casserole

This hamburger casserole recipe is such a hit it's traveled all over the country! My female parent originated the recipe in Pennsylvania, I brought information technology 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, all the same unproblematic to set up. —Helen Carmichall, Santee, California

De-Lightful Tuna Casserole

This mild, homemade tuna goulash volition truly satisfy your family'south craving for comfort food without all the fat! —Colleen Willey, Hamburg, New York

Skillet Shepherd's Pie

This is the best shepherd'southward pie recipe I've ever tasted. It's very quick to brand, and I usually take most—if non all—of the ingredients already on mitt. —Tirzah Sandt, San Diego, California

Chili Tortilla Bake

A homestyle Tex-Mex casserole is all it takes to gather the whole family unit around the dinner table. With its popular flavors and bubbly cheese topping, there is never a demand to worry about leftovers. —Celine Weldy, Cave Creek, Arizona

Beefiness, Potato & Egg Bake

To keep my family unit going stiff throughout the 24-hour interval, I kickoff with lean ground beef and spices, and so sneak some spinach into this protein-packed dish. —Jennifer Fisher, Austin, Texas

Savory Turkey Potpies

This will perk you lot upward on a cold, rainy twenty-four hour period. Y'all can apply chicken in identify of turkey, and I like to serve the potpies with a fresh green salad or cranberry sauce on the side. —Judy Wilson, Sun City Due west, Arizona

Mushroom Turkey Tetrazzini

This creamy, comforting goulash makes a fantastic way to utilise upwardly that leftover Thanksgiving turkey. And it'southward a real family-pleaser! —Linda Howe, Lisle, Illinois.

Zucchini Mushroom Broil

Merely a 10-minute prep dresses upwardly my garden-fresh zucchini, adding mushrooms, onion, cheddar and a sprinkle of basil. —Jacquelyn Smith, Carmel, Maine

Irksome-Cooker Frittata Provencal

This recipe means that a delectable dinner is fix when I walk in the door from work. The meatless wearisome cooker meal also makes an elegant brunch for lazy weekend mornings. —Connie Eaton, Pittsburgh, Pennsylvania

Makeover Shrimp Rice Casserole

The cooks at Gustatory modality of Dwelling house made a lightened-upward version of my shrimp casserole, and I beloved it. The makeover has only one-half the calories and sodium of my original recipe, and less fatty, too. —Marie Roberts, Lake Charles, Louisiana

Rich Baked Spaghetti

It takes a lilliputian longer to make baked spaghetti, but the departure 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, Minnesota

Black Bean Turkey Enchiladas

My best friend and I created this recipe together because we wanted a meal that'south easy to gear up, affordable and nutritious. We both have hectic schedules, so when we're feeling crunched for time, it's a relief to take these wholesome enchiladas waiting for us in the freezer. —Holly Baber, Seattle, Washington

Chili Cottage Pie

This filling cottage pie is super unproblematic and loaded with flavor. The kids love to assist layer it up. —Jacob Miller, Ledyard, Connecticut

Roasted Vegetable Strata

With the affluence of zucchini my family has in the fall, this is the perfect dish to utilize some of what nosotros have. Cheesy and rich, the warm, archetype breakfast dish is sure to please! —Colleen Doucette, Truro, Nova Scotia

Tortilla Pie

My husband and I enjoy this southwestern have on lasagna because it's non as dense or heavy as traditional layered dishes made with pasta. Our 2 daughters enjoy the mild flavour. —Lisa Male monarch, Caledonia, Michigan

Mom's Chicken Tetrazzini

Rotisserie chicken turns this baked spaghetti into a warm, cozy meal our family unit craves. If nosotros have leftover turkey, nosotros apply that, also. —Jennifer Petrino, Newnan, Georgia

Garden Veggie Egg Bake

Looking for a healthy day-starter? Children will really enjoy eating their veggies when they're broiled into this cheesy, nutrition-packed egg dish. —JoAnne Wilson, Roselle Park, New Jersey

Broiled Orangish Roughy and Rice

Information technology might sound too skilful to be true, simply we're crossing our hearts when we tell you this delectable fish dinner will dirty merely 1 dish. Your brood will be lining up to dig in one time they encounter (and smell) the results! —Gustatory modality of Home Exam Kitchen

Pastry-Topped Turkey Casserole

My friends tell me this is the best potpie. Hearty and full-flavored, this meal-in-1 never lets on that information technology's low fat and full of fiber. —Agnes Ward, Stratford, Ontario

Spicy Enchilada Casserole

Chili powder, tortillas, cheese and ground beef combine for a winning Tex-Mex casserole. Choose a salsa that suits your family'southward sense of taste—mild, medium or hot.—Julie Huffman, New Lebanon, Ohio

Piece of cake Ziti Bake

I relish making this broiled ziti recipe for family and friends. It'southward easy to set, and I like to get creative with the sauce. Sometimes I might add my dwelling house-canned tomatoes, mushrooms or vegetables. —Elaine Anderson New Galilee, Pennsylvania

Chicken and Swiss Stuffing Bake

I love to cook only just don't have much fourth dimension. This casserole is both comforting and fast, which makes it my favorite kind of recipe. I serve it with a greenish salad. —Jena Coffey, Sunset Hills, Missouri

Greek Breakfast Casserole

This is a great dish for a Dominicus brunch, or yous tin can cut it into six pieces and freeze it to have as a quick and easy breakfast any day of the calendar week. I also like to get in with broccoli, carrots, dark-green onions, Canadian bacon and precipitous cheddar cheese; the variations are nearly endless! —Lauri Knox, Pino, Colorado

Fontina Chicken & Pasta Broil

Eat it tonight, or freeze it for later. This cheesy goulash is notwithstanding awesome months after you get in. —Gustation of Home Examination Kitchen

Chicken Amandine

With colorful dark-green beans and pimientos, this bonny casserole is terrific for the holidays. This is true comfort food at its finest. —Kat Woolbright, Wichita Falls, Texas

Chicken Tamale Bake

When I serve this Mexican-way goulash, everyone scrapes the plate clean. Offer fresh toppings like green onions, tomatoes and avocado. —Jennifer Stowell, Smithville, Missouri

Craven Biscuit Bake

Golden biscuits encompass this homespun dish laden with craven, broccoli and cheese. Information technology'south then topped with a celery seed mixture. My family requests this all-in-one dinner once a month. —Karen Weirick, Bourbon, Indiana

Contest-Winning Cajun Cabbage

Looking for a different handling 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 information technology tasted the way I wanted. Non only practise my married man and kids like it, I get rave reviews when I arrive for company or church functions. —Bobbie Soileau, Opelousas, Louisiana

Zucchini Lasagna

I institute zucchini every twelvemonth, and nosotros always seem to have more than we can use! This zucchini lasagna is a particularly delicious way I use our abundant ingather. —Charlotte McDaniel, Williamsville, Illinois

Mexicali Casserole

If you like Mexican food just are watching your diet, endeavor this tasty broil. It takes advantage of basis turkey and reduced-fatty cheese without sacrificing flavor. —Gertrudis C. Miller, Evansville, Indiana

Spaghetti Squash with Balsamic Vegetables and Toasted Pino Nuts

The veggies can be prepped while the squash is in the microwave, so I can take a satisfying low-carb and low-fat repast on the table in about half an hour. —Deanna McDonald, Thou Rapids, Michigan

Southwest Vegetarian Broil

This veggie-packed casserole hits the spot on dank nights. It'south a healthy canned vegetable recipe that'due south great for any time I have a taste for Mexican food with all the fixings. —Patricia Gale, Monticello, Illinois

Contest-Winning Chicken Wild Rice Casserole

While this special chicken and wild rice casserole is perfect for a visitor dinner, it's so proficient that I often make information technology for everyday family meals. We think it is very nice served with some crusty rolls or French bread. —Elizabeth Tokariuk, Lethbridge, Alberta

Short Rib Cobbler

This recipe was inspired past my family unit's love of 2 things—beefiness stew and biscuits. Later years of making the two separately, I put the biscuits on top of the stew like a cobbler. This supper's as down-dwelling equally information technology gets. —Janine Talley, Orlando, Florida

Beans, Bacon & Tomato Bake

Bacon, tomatoes and lima beans combine for a food-packed side dish that makes the perfect accompaniment to turkey. —Karen Kumpulainen, Forest Urban center, North Carolina

Black Beans with Bell Peppers & Rice

My meat and potatoes married man goes for this cheesy, hearty black beans and rice recipe, and the kids gobble it upwards. For extra kick, add a splash of hot sauce. —Stephanie Lambert, Moseley, Virgina

Stuffing & Turkey Goulash

This is a plate total of dear, condolement and goodness. —Debbie Fabre, Ft Myers, Florida

Sauerkraut Casserole

Mom brewed her ain sauerkraut and, of course, the cabbage was from our big subcontract garden! Blending the kraut with spicy sausage and apples was Mom'southward favorite manner to fix information technology, and I still beloved this state dish. —Rosemary Pryor, Pasadena, Maryland

Colorful Broccoli Cheddar Casserole

When we accept houseguests, we make broccoli and cheese strata the dark before and then in the morning nosotros can relax and visit while information technology bubbling in the oven. —Gale Lalmond, Deering, New Hampshire

Artichoke Ratatouille Craven

I loaded all the fresh produce I could find into this speedy chicken dinner. Serve it on its ain or over pasta. —Judy Armstrong, Prairieville, Louisiana

Vegetable Noodle Casserole

If y'all're looking for a filling side dish, this recipe fits the pecker. 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 York

Italian Pork and Potato Casserole

This recipe has been enjoyed by three generations of my family. My mother concocted it years agone using a few ingredients she said were handy at the fourth dimension. The aroma from these ingredients brings back fond memories of dwelling.

Potato Craven Goulash

Take leftover chicken? This recipe makes good use of it. The potatoes in this casserole also brand it a dish that will appeal to whatever hearty "country" appetite. It's simple to set and delicious served with a salad and rolls.—Frances Gleichmann, Baltimore, Maryland

wilsonhimern.blogspot.com

Source: https://www.tasteofhome.com/article/how-to-make-a-clean-eating-casserole/

Share this post