Fiber-Rich Casseroles
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.
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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.
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