Fiber-Rich Casseroles

fullplateapprovedrecipes recipe
whole wheat pasta with mushrooms and peas

Casserole recipes can be challenging sometimes. Many are filled with only 25% plate foods. This week we're focusing on casserole recipes that feature fiber foods so they move closer to the 75% zone.

Want to receive more meal ideas like this in your email inbox? Sign up for the free Full Plate Living Membership now.

Crockpot Italian Zucchini Casserole

Make it a Full Plate Meal: Serve it with a tomato cucumber salad and an orange for dessert. There are some time saving tips you can do to make this recipe even quicker, so watch this week's video.

75% fiber foods – brown rice, green pepper, zucchini, tomatoes, cucumbers, onion
25% foods – beef, cheese

Recipe note: Choose ground turkey instead of the beef to reduce the amount of saturated fat in the recipe.

Butternut Squash Quinoa Casserole

Make it a Full Plate Meal: Serve this casserole with a side of Greek baked beans and roasted veggies.

75% fiber foods – butternut squash, quinoa, shallots, garlic, fresh sage
25% foods – eggs, milk, cheese

Recipe note: Double the amount of squash and quinoa to make the recipe proportion closer to 75% and to keep this recipe weight loss friendly.

Chickpea Noodle Casserole

Make it a Full Plate Meal: Noodles made from beans such as chickpeas are closer* to a 75% food, so choose them instead of traditional noodles. Serve this casserole with a side of steamed broccoli and a tossed salad for a delicious 75% meal.

75% fiber foods – peas, mushrooms, cauliflower, garlic, chickpeas, chickpea pasta*, broccoli, salad
25% foods – milk, olive oil, breadcrumbs

Recipe Note: Use only 1 tablespoon of olive oil to reduce the amount of calories and fat in the recipe.

Spicy Eggplant Casserole

Make it a Full Plate Meal: Add a bag of frozen butter beans to the sauce to boost up the fiber content of the casserole. Serve your casserole on top of whole grain polenta with a tossed salad for a finger-licking Italian feast.

75% fiber foods – eggplant, onion, tomatoes, garlic, fresh basil, butter beans, whole grain polenta
25% foods – cheese, olive oil

Recipe Note: Casseroles can be very challenging, so here’s how we would adjust it to reduce the amount of 25% foods that are fat sources. Sauté the onions in just 1 teaspoon of oil and water if needed. Use 1 tablespoon of olive oil for baking the eggplant, and skip the oil layers between the casserole. Use only 3 oz of mozzarella and ½ cup of Parmigiano Reggiano.

Chipotle Black Bean Enchilada Casserole

Make it a Full Plate Meal: Serve your casserole with a side of corn salad and fresh mango for dessert.

75% fiber foods – red, orange and yellow bell pepper, onion, mushrooms, zucchini, garlic, tomato sauce, black beans, avocado, cilantro, corn, tomato, mango
25% foods – tortillas, cheese

Recipe Note: Use only 1 cup of cheese to reduce the amount of saturated fat in this recipe.

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

Learn More