10 Vegetarian Casserole Recipes Whole of Fiber and Protein

As a nutritious food items writer, I commit a whole lot of time asking medical practitioners, dietitians, and nutritionists for tips on how to take in and they constantly occur again to me with the similar guidance: Build your meal so it’s entire of fiber, protein, and balanced fat. Hitting these three buckets, I’m explained to, is vital for superior digestion, satiety, and suitable, balanced nutrition.

Casseroles have prolonged been a typical way for combining all of the earlier mentioned into just one dish, but the extensive the greater part of the time, meat has been the central protein resource. (I can odor the Hamburger Helper cheeseburger casserole of my childhood if I shut my eyes difficult enough.) Here’s a motive why it’s really worth going veg even if you consume meat: incorporating vegetarian protein resources these as chickpeas, beans, or lentils into your casserole works as equally a fiber and protein source. It is the food stuff equivalent to a two-in-1 shampoo-conditioner—but like, really advantageous and helpful.

Enjoy the video below to learn extra about the well being gains of chickpeas:

https://www.youtube.com/observe?v=-TCx91K8lNM

If you’re seeking for some dinnertime inspiration, seem no more than the 10 vegetarian casserole recipes rounded up listed here. These are not the tuna noodle casseroles of your youth. The casseroles highlighted down below are clever usually takes you might not have considered of—and they’re perfectly-rounded sufficient to get the job done as a total meal—no facet salad vital.

10 vegetarian casserole recipes complete of protein, fiber, and wholesome fats

Photograph: The Mediterranean Dish

Although this casserole is completely meat-absolutely free, it does include eggs and dairy, which can make it vegetarian but not vegan. If you do take in eggs, it operates as possibly a breakfast or evening meal casserole. This dish is also manufactured with artichoke hearts (canned is effective perfectly), kalamata olives, bell pepper, tomato, feta cheese, and a couple of critical spices.

Get the recipe: Vegetarian Mediterranean-motivated casserole

buffalo cauliflower casserole
Photo: From My Bowl

This casserole turns cauliflower wings from an app into an all-out meal by combining them with chickpeas and rice. The sauce is designed with vegetable broth, dietary yeast, and, of system, buffalo hot sauce. There doesn’t require to be a video game on for this evening meal to be a overall (ahem) landing.

Get the recipe: Buffalo cauliflower and chickpea casserole

black bean quinoa casserole
Image: Veggies Conserve The Day

Very similar to chickpeas, black beans are also whole of protein and fiber—and combining them with quinoa ups the fiber component even much more. Pro tip: Increase avocado on major to incorporate much more creaminess (and healthier fat) into it.

Get the recipe: Black bean quinoa casserole

broccoli cheese casserole
Image: Healthier Ways

The very same critical component that tends to make this casserole entire of protein is the exact 1 that will make it further creamy: cashews. When blended and blended with dietary yeast, it would make the perfect cheese alternative. Tahini is one more star ingredient in this recipe, which tends to make the closing dish ooey-gooey when also introducing protein and fiber.

Get the recipe: Gluten-free of charge vegan broccoli cheese casserole

seaweed casserole
Image: Chocolate For Basil

We couldn’t share vegetarian casserole recipes without the need of together with a nod to the OG casserole. This plant-based mostly twist on tuna noodle casserole uses dried seaweed in its place of fish for a vegetarian way to get the identical taste profile. Generous amounts of lentils and peas increase protein and fiber, while the egg noodles give the casserole the noodle-y foundation that tends to make it these kinds of a casserole basic.

Get the recipe: Seaweed casserole

vegetarian casserole recipes
Image: Fountain Avenue Kitchen area

This casserole does incorporate eggs and dairy but is 100 {7a25b0b16f7f5be26b5ab9c40e4ddfbc70051f6c4ee120d32b3a86d6498a4b9c} meat-free of charge. Veggies make up more than 50 percent of this dish many thanks to the kale, mushrooms, onion, cauliflower, and tomato. Warmed and topped with cheese, it is the final convenience food.

Get the recipe: Roasted lentil and veggie casserole 

tofu casserole
Picture: Jennifer’s Kitchen

This casserole will work for breakfast or dinner—either way it will have you reaching for seconds. It’s a richer, denser model of a common tofu scramble. The spinach in the filling makes certain you are getting your fill of fiber, also.

Get the recipe: Scrambled tofu potato casserole 

tempeh casserole
Image: Hummusapien

Like tofu, tempeh is a different soy-dependent vegetarian protein that lends itself definitely nicely to casseroles. Below, it’s mixed with kale, black beans, and pink bell pepper. The sauce is cashew-centered, which adds but another protein supply to this nutrient-wealthy dish.

Get the recipe: Tempeh and kale enchilada casserole

spaghetti squash casserole
Photo: Walder Wellness

This is an additional recipe that incorporates tempeh, making use of the plant-primarily based protein to make a vegetarian bolognese. It’s blended with spaghetti squash which provides a slight earthy sweetness to the dish whilst delivering the similar nourishing consolation as regular noodles.

Get the recipe: Spaghetti squash recipe 

vegetarian casserole recipes
Photograph: Yummy Mummy Kitchen area

Customarily, beef tends to be the starring ingredient in tomato sauce-based mostly casseroles, but this recipe proves it turns out just as delicious using lentils as a substitute. The only other substances you require are zucchini, bell pepper, marinara sauce, and Parmesan cheese.

Get the recipe: Italian lentil casserole

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