Sunday, February 16, 2025

10+ High-Protein Anti-Inflammatory Casserole Recipes

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Don’t know what to eat for dinner tonight? One of these filling, high-protein casseroles should do the trick. Each one is packed with at least 15 grams of protein per serving from ingredients like beans, tuna and chicken to help you stay full for longer. Plus, these meals feature other nutritious, anti-inflammatory foods like herbs, veggies, whole grains and healthy fat. They’re a great option to help you relieve the pesky symptoms of inflammation like digestive issues, mental fog and joint stiffness. Go ahead and preheat your oven for flavorful recipes like our Chicken & Zucchini Casserole and Cheesy Black Bean & Quinoa Skillet Casserole to keep you feeling satisfied and nourished through the night.

Pesto Tuna Noodle Casserole

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

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A creamy pesto sauce with sweet shallots and wilted spinach gives a light and bright spin to classic tuna noodle casserole. Albacore tuna is an ideal choice, as it holds its texture well once mixed in, although any water-packed tuna will do the job. For the best results, we recommend using refrigerated pesto for its fresh flavor which enhances the overall dish.

Anti-Inflammatory Lemony Salmon & Orzo Casserole

Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana Kelley

This lemony salmon and orzo casserole is a one-dish dinner that’s packed with omega-3 fatty acids—a polyunsaturated fat in salmon that can help tame inflammation and may even help lower blood pressure. Here, omega-3-rich salmon sits on top of an orzo mixture that bakes in the oven, instead of boiling on the stovetop, absorbing all the bright and lemony flavors while it cooks.

Spanakopita-Inspired Chicken & White Bean Casserole

Photographer: Carson Downing, Food stylist: Annie Probst, Prop Stylist: Joseph Wanek

This is a fun take on spanakopita, with a creamy feta-and-spinach filling and a crispy phyllo topping. Chicken and white beans pack in the protein. Any white beans, such as cannellini, garbanzo or navy beans, work well here. To keep the phyllo dough from drying out as you build the casserole, keep the unused sheets under a clean, damp towel.

Creamy Chicken, Mushroom & Spinach Skillet Casserole

Photographer: Rachel Marek, Food stylist: Annie Probst

This spinach-packed casserole cooks on the stovetop and bakes in the same skillet for a family-friendly dinner with an easy cleanup. You can use leftover chicken and cook the pasta ahead of time to speed up the prep.

Beef & Black Bean Nacho Casserole

Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Sue Mitchell


Hominy adds a chewy texture in this healthy casserole, which draws flavor inspiration from nachos. Crushed corn tortilla chips add a crunchy layer to complete the dish. Mild, medium and hot green chiles all work well, so choose what you like best depending on your heat preference.

Tuna Casserole with Orzo, Eggplant & Feta

Tuna casserole is a timeless comfort-food recipe; this one incorporates eggplant, artichoke hearts, oregano, olives and feta cheese for a Greek-inspired flair.

Skillet Tuna Noodle Casserole

Photography / Fred Hardy, Styling / Ruth Blackburn / Audrey Davis

Known as Tuna-Pea Wiggle to some, this family-friendly tuna noodle casserole tends to be made with canned soup and whole milk, which means high fat and sodium. We remedy this by making our own creamy mushroom sauce with nonfat milk thickened with a bit of flour. Look for whole-wheat egg noodles–they have more fiber than regular egg noodles (but this dish will work well and taste great with either).

Cheesy Black Bean & Quinoa Skillet Casserole

Rachel Marek

This Southwestern-inspired one-skillet casserole is stuffed with quinoa and plenty of fresh vegetables. Sharp Cheddar cheese flavors the filling and adds a layer of ooey-gooey melted cheese on top.

Salmon Noodle Casserole

Photographer: Brie Goldman, Food Stylist: Charlie Worthington

This salmon noodle casserole is filled with creamy pasta, chunks of salmon and plenty of vegetables for a well-rounded meal. Dijon mustard flavors the dish, complementing the salmon and asparagus.

Nacho Cauliflower Casserole

Photographer: Victor Protasio, Food Stylist: Ruth Blackburn, Prop Stylist: Josh Hoggle

This cauliflower casserole is inspired by nachos and stuffed with tender roasted cauliflower, sweet red pepper and brown rice. Salsa helps bind the ingredients together, along with melted cheese. Crushed tortilla chips on top add crunch. Serve with the suggested garnishes, or add your own favorite toppings to complete the dish.

Broccoli & Quinoa Casserole

Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee

This broccoli-quinoa casserole makes a hearty vegetarian main dish. As the quinoa absorbs water and cooks, it creates the perfect amount of steam for cooking the broccoli. The broccoli is crisp-tender and adds texture to contrast with the creamy, cheesy quinoa. Swap in tricolor quinoa, if you prefer.

Two-Bean Enchilada Casserole

This classic and comforting dish is easy to make on a busy weeknight. Serve this casserole with your favorite toppings, like shredded lettuce, olives or tomatoes.

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