If you’re a busy home cook like me, meal prepping is a lifesaver. And when it comes to convenient, satisfying, and freezable meals, casseroles are the affordable and unsung heroes of the kitchen. Sure, lasagna and tuna noodle casserole are classics, but I’m here to show you some more creative and healthy casserole options that will make your meal prep routine a breeze.
Contents
1. Mediterranean Chicken & Orzo Bake
This vibrant dish is packed with Mediterranean flavors that will transport your tastebuds to sunnier shores. It’s also incredibly versatile – you can easily swap the chicken for shrimp or use goat cheese instead of feta.
Ingredients
- 1 pound boneless, skinless chicken breasts cut into bite-sized pieces
- 1 cup orzo pasta
- 1/2 cup sun-dried tomatoes, chopped
- 1/2 cup crumbled feta cheese
- 1 cup fresh spinach, chopped
- 1/4 cup kalamata olives, pitted and halved
- 2 tablespoons lemon juice
- 1/2 cup Greek yogurt
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Preheat oven to 375°F (190°C).
- Cook orzo according to package directions.
- While orzo cooks, season chicken with salt, pepper, oregano, and garlic powder. Sauté in a skillet until cooked through.
- In a large bowl, combine cooked orzo, chicken, sun-dried tomatoes, feta, spinach, olives, lemon juice, Greek yogurt, and remaining spices.
- Transfer mixture to a greased baking dish. Bake for 20-25 minutes or until bubbly and golden brown.
Meal Prep Tips
- Freezing: This casserole freezes beautifully for up to 3 months. Assemble it completely but don’t bake it. Freeze, then thaw overnight in the refrigerator before baking as directed.
- Portioning: Divide the unbaked casserole into individual containers for single servings. Freeze and take out as needed for a quick meal.
- Customization: Prep components ahead of time: cook the orzo and chicken in advance, then assemble and freeze individual portions for maximum convenience.
2. Sweet Potato & Black Bean Enchilada Bake
This vegetarian casserole is hearty, healthy, and bursting with Mexican-inspired flavors. The addition of quinoa or brown rice gives it an extra protein and fiber boost, making it a complete meal.
Ingredients
- 2 large sweet potatoes, peeled and diced
- 1 can (15 ounces) black beans, rinsed and drained
- 1 cup frozen corn, thawed
- 1 cup enchilada sauce
- 1 cup shredded cheese (pepper jack or cheddar)
- 1/2 cup cooked quinoa or brown rice (optional)
- 1 avocado, sliced
- 1/4 cup chopped cilantro
- 1 tablespoon lime juice
Instructions
- Preheat oven to 400°F (200°C).
- Toss sweet potatoes with a drizzle of olive oil, salt, and pepper. Roast on a baking sheet for 20-25 minutes, or until tender.
- In a large bowl, combine roasted sweet potatoes, black beans, corn, enchilada sauce, cheese, and quinoa (if using).
- Spread mixture into a greased baking dish. Bake for 15-20 minutes, or until heated through and cheese is melted.
- Top with avocado slices, cilantro, and a squeeze of lime juice.
Meal Prep Tip
- Individual Portions: Assemble individual servings in smaller baking dishes or oven-safe containers. Freeze and bake from frozen when needed.
- Topping Prep: Chop cilantro and slice avocado just before serving to maintain freshness.
- Freshness: Don’t add the lime juice until just before serving to prevent the avocado from browning.
3. Harvest Veggie & Sausage Bake with Crispy Parmesan Topping
This rustic casserole celebrates the flavors of fall, but it’s delicious any time of year. The combination of hearty sausage, sweet butternut squash, and earthy greens is pure comfort food. Plus, the crispy Parmesan topping adds a delightful crunch.
Ingredients
- 1 pound bulk Italian sausage (or plant-based alternative)
- 1 medium butternut squash, peeled, seeded, and cubed
- 1 pound Brussels sprouts, trimmed and halved
- 1 bunch kale or spinach, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon fresh thyme leaves (or 1 teaspoon dried thyme)
- 1/2 cup grated Parmesan cheese
- 1/4 cup breadcrumbs
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C).
- In a large skillet over medium heat, cook sausage until browned. Drain excess grease.
- Toss butternut squash with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender.
- While squash roasts, add Brussels sprouts, kale, onion, garlic, and thyme to the skillet with the sausage. Cook until vegetables are softened.
- In a small bowl, combine Parmesan cheese and breadcrumbs.
- In a greased baking dish, layer the sausage and vegetable mixture, then the roasted squash. Top with Parmesan mixture.
- Bake for 15-20 minutes, or until topping is golden brown and casserole is heated through.
Meal Prep Tips
- Double Batch: Prepare a double batch of this recipe. Bake half immediately and store the other half (assembled but unbaked) in the refrigerator for up to 4 days. When ready to eat, simply pop it in the oven.
- Freezing: This casserole freezes well for up to 3 months. Assemble the unbaked casserole and freeze. Thaw overnight in the refrigerator before baking as directed.
- Vegetable Prep: Chop and roast the butternut squash ahead of time to streamline assembly on busy days.
4. Spicy Thai Peanut Chicken & Noodle Casserole
This casserole is a flavor explosion – sweet, savory, spicy, and oh-so-satisfying. The peanut sauce adds richness, while the vegetables provide a refreshing crunch. If you’re feeling adventurous, try swapping the peanut sauce for a spicy almond butter sauce.
Ingredients
- 1 pound ground chicken
- 8 ounces rice noodles
- 1 cup peanut sauce (store-bought or homemade)
- 1 cup shredded carrots
- 1 cup broccoli florets
- 1 red bell pepper, diced
- 1/2 cup bean sprouts
- 1/4 cup chopped peanuts
- 1 tablespoon lime juice
- 1/4 cup chopped cilantro
Instructions
- Preheat oven to 375°F (190°C).
- Cook rice noodles according to package directions.
- While noodles cook, brown ground chicken in a skillet. Drain excess grease.
- In a large bowl, combine cooked noodles, chicken, peanut sauce, carrots, broccoli, bell pepper, and bean sprouts.
- Transfer mixture to a greased baking dish. Bake for 15-20 minutes, or until heated through.
- Top with chopped peanuts, lime juice, and cilantro.
Meal Prep Tips
- Noodle Prep: Undercook the noodles slightly if you plan to freeze the casserole, as they will continue to cook during reheating.
- Individual Portions: Freeze individual servings in smaller containers for convenient grab-and-go lunches or dinners.
- Freshness: Add the chopped peanuts, lime juice, and cilantro just before serving to maintain their flavor and texture.
5. Deconstructed Eggplant Parmesan Casserole
This lightened-up version of eggplant Parmesan is just as delicious as the original but with fewer calories and less fat. The eggplant is baked or grilled instead of fried, and the layers are assembled in individual jars for a portable lunch option.
Ingredients
- 1 large eggplant, sliced into 1/2-inch thick rounds
- 1 jar (24 ounces) marinara sauce
- 1 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1/2 cup breadcrumbs
- 1/4 cup chopped fresh basil
- 2 cloves garlic, minced
Instructions
- Preheat oven to 400°F (200°C).
- Brush eggplant slices with olive oil and season with salt and pepper. Bake or grill until tender and slightly browned.
- In a small bowl, combine breadcrumbs, Parmesan cheese, basil, and garlic.
- Layer eggplant, marinara sauce, mozzarella cheese, and breadcrumb mixture in individual mason jars.
- Bake for 15-20 minutes or until cheese is melted and bubbly.
Meal Prep Tips
- Eggplant Prep: To reduce bitterness, salt the eggplant slices and let them sit for 30 minutes before baking or grilling. Rinse and pat dry before using.
- Jar Assembly: Layer the ingredients in the jars neatly to ensure even cooking and prevent spillage.
- Freezing: These individual jars can be frozen for up to 3 months. Thaw in the refrigerator overnight before reheating.
- Reheating: Reheat the jars in the oven or microwave until the cheese is melted and bubbly.
Final Thoughts
These five casserole creations offer a delicious and convenient way to meal prep for the week ahead. With a little planning and these ultimate meal prep tips, you can enjoy flavorful and satisfying meals without spending hours in the kitchen. Remember, the key to successful meal prepping is finding recipes you love that fit your lifestyle. Get creative, experiment with different flavors and ingredients, and, most importantly, have fun!
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.