High-Protein Casseroles the Whole Family Will Love (& Shopping List!)

While I don’t have kids, I have plenty of friends who do, and I know they are all managing the return to school right now, from earlier wake-up times and busier mornings to after-school activities. The idea of all sitting down to dinner together is a nice one, but during these busy times, your family might be eating in shifts. Even my husband and I don’t always eat dinner together, such as when he goes out for a long marathon-training run after work and I’m ready to eat earlier. So when life gets busy, make one of these casseroles; they’re perfect for eating together or serving in portions as needed. And because they all have 15 grams of protein or more per serving, you can rest assured that you and your family will be well nourished and energized for everything from homework to hockey practice. You’ve got this!

Your Weekly Plan

Sunday: French Onion Dip Chicken & Rice Casserole
Monday: Cheesy Black Bean & Quinoa Skillet Casserole
Tuesday: Anti-Inflammatory Lemony Salmon & Orzo Casserole
Wednesday: Spinach & Artichoke Casserole with Chicken and Cauliflower Rice
Thursday: Zucchini Enchiladas
Friday: Cheesy Meatball Casserole

Sunday: French Onion Dip Chicken & Rice Casserole

Greg Dupree

If you’ve ever watched Only Murders in the Building, you know “dips for dinner” is a thing. And while I could definitely make a dinner out of just dips, a casserole inspired by a dip will certainly be more satisfying. This one starts with a cream cheese and yogurt base and then folds in rice, chicken and nicely browned onions. A topping of crushed potato chips makes it just as fun to eat as chips and dip.

Monday: Cheesy Black Bean & Quinoa Skillet Casserole

Photographer: Rachel Marek

Quinoa and black beans ensure that this easy vegetarian skillet casserole is packed with plenty of protein to keep the whole family energized and satisfied. Plus, it’s full of corn, which has lots of fiber, and tomatoes, which are rich in lycopene, an antioxidant that helps prevent heart disease. The casserole comes together easily on the stovetop before it goes into the oven to melt the cheese on top.

Tuesday: Lemony Salmon & Orzo Casserole

Stacy Allen

When I think of casseroles, fish doesn’t usually come to mind, which is why this bright, lemony salmon and orzo casserole is a refreshing addition to this week’s dinner plan. First, lemon slices, cherry tomatoes, leeks and garlic bake until softened and fragrant, and then the orzo and some broth go into the baking dish. The orzo absorbs the broth and lots of flavor while it cooks. The asparagus and omega-3-rich salmon go in last so there’s little risk of overcooking them. Serve it with some slices of whole-wheat baguette.

Wednesday: Spinach & Artichoke Casserole with Chicken and Cauliflower Rice

Photographer: Jen Causey, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer

Circling back to dips for dinner, spinach and artichoke dip is one of my favorites. This casserole takes the main components of the dip—spinach, artichokes and cream cheese—and combines them with chicken and cauliflower rice. A little dill havarti cheese in the mix plus fresh dill on top adds another layer of flavor. The casserole gets plenty of protein from the chicken plus lots of fiber from the vegetables, so it is incredibly filling without feeling heavy. Serve it with the rest of Tuesday’s baguette.

Thursday: Zucchini Enchiladas

These enchiladas are a fun twist on the usual dish. Instead of tortillas, you’ll roll up the filling—chicken, enchilada sauce, shredded cheese, onions and poblanos—inside long, thin slices of zucchini. The resulting enchiladas are just as flavorful as those made with tortillas, but because they’re made with zucchini, they’re also lower in carbs than traditional enchiladas. Plenty of protein plus extra vegetables means your family is getting a filling meal that will keep them satisfied, no matter where they’re headed next. Maybe a soccer game or a ballet class?

Friday: Cheesy Meatball Casserole

Jen Causey

The end of the week definitely calls for some comfort food. Enter this cheesy pasta casserole with herby meatballs. Starting with whole-wheat pasta ensures that this dish has plenty of nutrients, including fiber, which is great for gut health. To make sure everything in the casserole finishes cooking at the same time, you’ll partially cook the pasta and toss it with sauce, then nestle the uncooked meatballs right into the dish. The pasta will finish cooking in the oven while the meatballs cook through.

I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.

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