Casserole Recipes

Casseroles are an easy-to-cook staple of American cuisine. This week, we're sharing 5 casserole recipes that infuse health with their robust flavors.

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Dump and Bake Sweet Potato Casserole

Make it a Full Plate Meal: Plate a generous serving of the casserole with a large salad for a fiber-rich meal.

75% water-fiber foods –  rosemary, thyme, garbanzo beans, sweet potato, onion, garlic, brown rice
25% foods – tahini dressing

Rustic Italian Vegetable Bake

Make it a Full Plate Meal: Since this dish is 100% fiber foods, serve it with your favorite 25% item. I'd pick a scoop of ice cream.

75%water-fiber foods – onions, bell peppers, potatoes, garlic, zucchini, diced tomatoes, beans
25% foods – ice cream

Mushroom Stroganoff

Make it a Full Plate Meal: For a filling meal, enjoy 1/4 of the stroganoff with steamed broccoli, cauliflower, and carrots.

75% water-fiber foods – onion, garlic, mushrooms, parsley, broccoli, cauliflower, carrots
25% foods – coconut milk, lentil pasta

Recipe Note: Use lite coconut milk to reduce the amount of saturated fat.

Southwest Lentil and Brown Rice Casserole

Make it a Full Plate Meal: Serve your casserole on a bed of spinach, topped with fresh tomatoes and avocado. Corn on the cob would make a great side dish.

75% water-fiber foods –onion, garlic, green chilis, lentils, brown rice, roasted tomatoes, fresh tomatoes, avocado, spinach, corn on the cob
25% foods – cheese

Mexican Stuffed Pepper Casserole

Make it a Full Plate Meal: This recipe has man 25% choices. I’d choose tortilla chips and skip the cheese and sour cream. Serve with a Southwest Chopped Salad from your local grocery store.

75% water-fiber foods – sweet potato, onion, bell peppers, black beans, corn, quinoa, salsa, diced tomatoes, cilantro, avocado, salad
25% foods –  cheese, sour cream, tortilla chips, dressing

Recipe Note: Skip the butter to reduce the amount of unnecessary fat in this recipe.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.