The Best 50 High-Protein/Low-Carb/Sugar Free Southern Casserole Recipes

Southern casseroles are comfort food you can count on, creamy, cheesy, hearty, and made to feed a crowd. This list of 50 High-Protein/Low-Carb/Sugar Free Southern Casserole Recipes keeps that same family-style feel, but updates it for high-protein, low-carb eating with no added sugar. You’ll still get the flavors you grew up with, just with smarter building blocks.

Here, “Southern-style” means rich sauces, baked cheese tops, savory seasonings, and fillings that stick to your ribs. Think chicken and broccoli bakes, taco-style casseroles, BBQ-inspired skillets, and breakfast casseroles that work for dinner too. The goal isn’t to make them taste like diet food, it’s to make them taste like the real thing.

You’ll see a few reliable swaps show up again and again. Riced cauliflower stands in for rice, almond flour and pork rind crumbs replace breading, and low-carb thickeners help keep sauces creamy without extra carbs. For more protein, some recipes use high-protein pasta, Greek yogurt, and reduced-fat cheese. For the classic sweet and tangy notes without the sugar hit, look for sugar-free ketchup and BBQ sauce (check labels, brands vary).

A quick heads-up on nutrition: macros are estimates, and they can change based on the brands you use and how you portion each dish. If you track closely, plug your exact ingredients into your app.

How to use this post: pick a category that fits your week, choose one or two casseroles, then cook once and meal prep. Most of these reheat well, so you can stock the fridge and stop guessing what’s for dinner.

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Before you bake, the simple rules that keep casseroles low-carb and high-protein

A good Southern casserole has two jobs: it has to eat like comfort food, and it has to hold together on the plate. The low-carb, high-protein version follows the same logic, you just swap the “flour and crumbs” parts for smarter thickeners, bolder seasonings, and protein-first fillers.

Before you start mixing, keep these simple guardrails in mind: build your base around meat, eggs, and dairy (or a dairy swap you trust), use veggies for bulk, and thicken with ingredients that add body without adding starch. The result is the same creamy, bubbly bake you want, without the carb load.

Low-carb thickening and crunchy toppings that still taste Southern

Most casseroles need a sauce that clings, not one that runs. In classic recipes, flour and canned soup do that work. Here are low-carb thickeners and toppings that keep the texture right while still tasting like something you’d bring to a potluck.

For thick, creamy casseroles, these options work well:

Xanthan gum (use tiny amounts): This is powerful stuff. Start with a pinch (think 1/16 to 1/8 teaspoon for a whole casserole sauce), whisk hard, then wait a minute before adding more. Add it slowly, because too much can turn a sauce slick or slimy fast. It thickens best when blended into warm liquid while whisking.
Cream cheese: Melts into a smooth, tangy sauce that feels very “Southern casserole.” It also adds fat and a little protein, which helps the dish feel satisfying. Let it soften first so it mixes evenly.
Reduced broth: If your sauce starts thin, simmer broth down on the stove before adding it. Reduction concentrates flavor and naturally thickens without any starch. This is great for chicken casseroles where you want that savory, roasted taste.
Egg-based custards: Eggs + cream (or half-and-half) create that set, sliceable texture you get in breakfast bakes and many chicken casseroles. Whisk well, pour over fillings, and bake until just set so it stays tender.
Cauliflower purée: Blended cooked cauliflower adds body and a mild sweetness that works with cheese. It’s an easy way to get “cream of something” vibes without the carbs.
Shredded cheese: Cheese thickens as it melts and cools, and it helps bind casseroles that use extra veggies. Add it in stages so it melts smoothly instead of clumping.
Unflavored gelatin or collagen: A small amount can improve body and give a richer mouthfeel, especially in broth-based sauces. Bloom it first (sprinkle into cool liquid, then heat) so it dissolves cleanly.

For crunchy toppings that still feel like Sunday supper, you’ve got options beyond breadcrumbs:

Crushed pork rinds: Salty, crisp, and very Southern. They brown fast, so add them mid-bake or keep an eye on the last 10 minutes.
Almond flour “crumbs”: Mix almond flour with butter, garlic powder, and a pinch of salt, then sprinkle on top. It bakes up like a simple crumb topping.
Parmesan: A generous layer turns golden and crisp, especially if you finish uncovered.
Toasted nuts (pecans are a natural fit): Chop fine and use a light hand. Toast first for deeper flavor, then add near the end so they stay crisp.

If you remember one thing, it’s this: low-carb casseroles win on texture when you thicken on purpose, not by accident. Pick one main thickener, then use cheese and reduction as backup.

Casserole goal	Keep it low-carb and high-protein	Good picks	Use-notes (so it sets and slices)
Start with a protein-first base	Make protein the main bulk, not the add-on	Ground beef, shredded chicken, turkey, sausage, eggs, Greek yogurt, cottage cheese, cream cheese	Aim for a thick mix before baking, loose mixes bake up watery
Add volume without starch	Use low-carb veggies for body and bite	Cauliflower rice, broccoli, zucchini, spinach, cabbage, mushrooms, peppers	Salt and drain wet veggies (zucchini, spinach, mushrooms) to avoid puddles
Thicken on purpose	Skip flour, cornstarch, and canned soup	Xanthan gum, cream cheese, reduced broth, egg custard (eggs + cream), cauliflower purée, shredded cheese, unflavored gelatin or collagen	Pick one main thickener, then use cheese or reduction as backup
Get a sauce that clings	Build a creamy binder that coats the filling	Cream cheese sauce, egg-and-cream custard, reduced broth + cheese	Warm liquids help binders blend smooth, don’t rush the set time in the oven
Keep the “Southern” crunch	Swap crumbs for low-carb toppers that brown well	Crushed pork rinds, almond flour + butter crumb, Parmesan, toasted pecans	Pork rinds brown fast, add mid-bake or watch the last 10 minutes
Keep it sliceable	Set the structure so it holds on the plate	Eggs, cheese, thick sauces, drained fillings	Bake until just set, rest 10 to 15 minutes before cutting

Ingredient swaps that cut carbs without killing flavor

The easiest way to keep casseroles low-carb is to swap the starchy “base” ingredient and then punch up flavor with strong, familiar Southern notes. The goal is to avoid bland trade-offs. You want the same comfort, just built differently.

Start with the big swaps people notice first:

Riced cauliflower vs rice: Squeeze out extra moisture (paper towels work) or sauté it for a few minutes before mixing. Cauliflower that goes in wet will make the whole pan watery.
Hearts of palm or high-protein pasta vs noodles: Hearts of palm works well in creamy chicken casseroles and anything “Alfredo-ish.” High-protein pasta can fit too, just cook it al dente so it doesn’t turn soft after baking.
Low-carb tortillas: These are perfect for taco casseroles, chicken enchilada bakes, and breakfast strata-style dishes. Lightly toast or warm them first if you want a firmer bite.
Diced turnips or rutabaga vs potatoes: Turnips cook faster and stay a bit sharper, rutabaga is slightly sweeter and feels closer to potato. Either one gives you that hearty “chunk” without the starch bomb.

Then handle the flavor traps, because a lot of carbs sneak in through sauces:

Sugar-free ketchup and BBQ sauce: These keep that sweet-tangy Southern profile without the sugar rush. Check labels because brands vary a lot, and some “no sugar added” sauces still have more carbs than you’d expect.
Pickles and mustard for tang: A spoon of pickle juice, chopped dill pickles, or yellow mustard can wake up a creamy casserole fast. It’s the same trick as adding vinegar to greens, it makes rich food taste brighter.
Rotel and canned chiles for big flavor: Rotel (tomatoes with green chiles) brings heat, acid, and that Tex-Mex comfort taste without needing sugary salsa or sauce. It’s especially good in beef taco bakes, chicken casseroles, and queso-style skillets.

One more “quiet” swap that helps: use seasoned meat (taco seasoning, Cajun blends, smoked paprika, onion powder) as the flavor base, not sweet sauces. You’ll need less bottled stuff, and the whole dish tastes more like home cooking.

What you’re swapping out	Low-carb swap	Best for	Quick prep tip (keeps texture and flavor)	Flavor booster that fits the swap
Rice	Riced cauliflower	Chicken-and-rice bakes, cheesy casseroles, stir-in bases	Squeeze dry with paper towels, or sauté 3 to 5 minutes before mixing so the pan doesn’t turn watery	Cajun seasoning, onion powder, smoked paprika
Noodles	Hearts of palm “noodles”	Creamy chicken casseroles, Alfredo-style bakes	Rinse and drain well, then pat dry so the sauce stays thick	Garlic, black pepper, Parmesan, a splash of pickle juice for tang
Noodles	High-protein pasta	Baked pasta-style casseroles	Boil to al dente, it softens more in the oven	Italian seasoning, crushed red pepper, extra herbs
Tortillas	Low-carb tortillas	Taco casseroles, chicken enchilada bakes, breakfast strata	Warm or lightly toast first for a firmer bite	Rotel, canned green chiles, cumin, chili powder
Potatoes	Diced turnips	“Potato” bakes, roast-style casserole chunks	Simmer until just tender, don’t overcook or they go mushy	Bacon, cheddar, garlic, mustard
Potatoes	Diced rutabaga	Hearty casseroles where you want a closer potato feel	Cut into small cubes so they cook evenly	Smoked paprika, thyme, sharp cheddar
Sugary ketchup	Sugar-free ketchup	Meatloaf casseroles, sloppy-joe bakes	Check the label, carb counts vary by brand	Yellow mustard, Worcestershire, onion powder
Sugary BBQ sauce	Sugar-free BBQ sauce	Pulled chicken bakes, BBQ beef casseroles	Add a little at a time, then build smoke with spices instead of more sauce	Smoked paprika, black pepper, a dash of hot sauce
Sweet, heavy sauces	Pickles, pickle juice, yellow mustard	Creamy casseroles that taste flat	Stir in 1 to 2 teaspoons at the end to brighten	Dill, garlic, black pepper
Sugary salsa or sauce	Rotel, canned green chiles	Tex-Mex casseroles, queso-style bakes	Drain if you want it thicker, keep the juices for a looser bake	Cumin, chili powder, extra cheese
Bottled sauces as the main flavor	Seasoned meat (taco seasoning, Cajun blends, smoked paprika, onion powder)	Any low-carb casserole base	Season early and brown well, then you need less bottled sauce	Cayenne, garlic powder, a squeeze of lemon or pickle juice for lift

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Meal prep, freezing, and reheating so the texture stays right

Casseroles are meal prep heroes, but low-carb versions can act a little different in the fridge and freezer. Extra veggies release water, cheese sauces can separate if overheated, and egg-heavy bakes can “weep” (that watery layer that shows up after reheating). A few habits fix most of it.

What freezes best:

Meat-based casseroles (ground beef, shredded chicken, pulled pork) freeze very well, especially if the sauce is cheese-based or broth reduced.
Cheese-based casseroles (think chicken broccoli bakes, taco casseroles with a creamy base) tend to thaw and reheat with the best texture.

What’s trickier:

Egg-heavy custard casseroles can release liquid after freezing and reheating. They still taste good, but the texture can turn softer. If you plan to freeze, slightly underbake so reheating finishes the set without drying it out.
Veg-heavy casseroles can get watery. Pre-cook and drain vegetables (spinach, zucchini, mushrooms, cauliflower rice) before mixing.

For freezing, a simple process keeps freezer burn out and flavor in:

Cool fast: Let the casserole sit 15 to 20 minutes, then portion it. Shallow containers cool quicker than one deep pan.
Wrap tight: Press a layer of parchment or plastic wrap against the surface (this helps prevent ice crystals), then seal with a lid or foil.
Label clearly: Write the name, date, and reheating temp. You’ll thank yourself later.
Thaw smart: Thaw overnight in the fridge when you can. If reheating from frozen, plan extra time and keep it covered longer.

Reheating without wrecking the top:

Reheat most casseroles at 350°F until hot in the center. As a rough guide, 20 to 30 minutes from the fridge, or 45 to 70 minutes from frozen, depending on thickness and pan size.
Keep it covered for the first two-thirds of reheating to prevent drying.
Uncover for the last 10 to 15 minutes to crisp the topping and brown the cheese.

For chicken casseroles, moisture is the line between “creamy” and “stringy.” Two rules help every time: add a splash of broth (even 2 to 4 tablespoons around the edges) before reheating, and don’t overbake. Pull it as soon as the center is hot, then let it rest a few minutes so the sauce thickens back up.

Topic	What to do	Why it works	Quick specifics
Best casseroles to freeze	Choose meat-based casseroles (ground beef, shredded chicken, pulled pork), especially with reduced broth sauces or cheese sauces	They hold structure, sauces stay stable	Portion before freezing for faster thaw and even reheating
Best texture after thawing	Pick cheese-based casseroles (chicken broccoli bakes, taco casseroles with a creamy base)	Creamy bases tend to reheat smoothly	Reheat covered first, uncover to brown at the end
Trickier: egg-heavy bakes	Slightly underbake before freezing, then finish setting during reheat	Helps prevent “weeping” and rubbery edges	Cool, portion, freeze, then reheat gently at 350°F
Trickier: veggie-heavy casseroles	Pre-cook and drain high-water veggies (spinach, zucchini, mushrooms, cauliflower rice)	Cuts excess water that turns the bake soggy	Sauté or roast, then blot or drain well before mixing
Cool fast (before freezing)	Rest 15 to 20 minutes, then portion into shallow containers	Faster cooling helps protect texture	Shallow containers beat one deep pan
Wrap tight (prevent freezer burn)	Press parchment or plastic wrap onto the surface, then seal with lid, foil, or both	Reduces ice crystals and keeps flavor in	Keep air out, especially on creamy or cheesy tops
Label clearly	Add name, date, and reheat temp	Saves guesswork and overbaking	Include “350°F” and whether it’s fridge or frozen
Thaw smart	Thaw overnight in the fridge when possible	More even reheat, fewer texture problems	If reheating from frozen, plan extra time and keep covered longer
Reheat without drying the top	Reheat at 350°F until hot in the center	Gentle heat protects sauces and keeps cheese from splitting	From fridge: 20 to 30 minutes; from frozen: 45 to 70 minutes (varies by thickness and pan size)
Cover, then crisp	Cover for the first two-thirds, uncover for the last 10 to 15 minutes	Covered heat keeps moisture in, uncovered time browns the top	Works well for cheese and crumb toppings
Chicken casseroles (avoid stringy texture)	Add a splash of broth around the edges, then stop cooking once the center is hot	Moisture keeps chicken tender and sauce creamy	Add 2 to 4 tablespoons broth, rest a few minutes after reheating to thicken the sauce

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Classic chicken casseroles made lighter, with full ingredients, directions, and macros

These are the cozy, church-supper-style chicken casseroles you already know, just rebuilt with more protein, fewer carbs, and no added sugar. Each one keeps the “creamy, bubbly, crunchy-top” feel, but uses smart swaps like Greek yogurt, cauliflower rice, pork rind crumbs, and low-carb tortillas.

Poppy Seed Chicken (high-protein, low-carb, sugar free)

This one hits that classic creamy-and-crunchy combo without canned soup or crackers. The pork rind topping bakes up golden and salty, like a crispy lid.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

4 cups cooked shredded chicken breast (about 1 1/2 lb)
1 cup plain nonfat Greek yogurt
1/2 cup light sour cream
4 oz cream cheese, softened
1/2 cup chicken broth
1 1/2 tsp garlic powder
1 tsp onion powder
1/2 tsp fine salt
1/2 tsp black pepper
2 tbsp poppy seeds (divided)
1 1/2 cups crushed pork rinds
3 tbsp butter, melted

Directions

Heat oven to 375°F. Lightly grease a 9×9-inch baking dish.
In a saucepan over medium-low heat, whisk cream cheese and broth until smooth, 2 to 3 minutes.
Off heat, whisk in Greek yogurt, sour cream, garlic powder, onion powder, salt, pepper, and 1 tbsp poppy seeds.
Stir chicken into the sauce, then spread mixture in the baking dish.
Mix crushed pork rinds with melted butter and remaining 1 tbsp poppy seeds.
Sprinkle topping evenly over the casserole.
Bake 25 to 30 minutes, until hot and bubbly and the top is browned.
Rest 10 minutes before serving so it sets and scoops clean.

Estimated macros per serving: 360 to 430 calories, 45 to 55g protein, 3 to 6g net carbs, 16 to 22g fat.

King Ranch Chicken Casserole (high-protein, low-carb, sugar free)

King Ranch is all about layers and that creamy chile kick. Low-carb tortillas keep it classic, zucchini sheets work great if you want it extra light.

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

5 cups cooked shredded chicken breast (about 2 lb)
1 tbsp olive oil
1 medium yellow onion, diced
1 green bell pepper, diced
1 red bell pepper, diced
2 tsp chili powder
1 tsp ground cumin
1/2 tsp smoked paprika
1 tsp fine salt
1 (10 oz) can Rotel, drained (no sugar added)
3/4 cup chicken broth
4 oz cream cheese, softened
1 cup plain nonfat Greek yogurt
2 cups shredded cheddar (reduced-fat if you like)
8 low-carb tortillas (8-inch), or 2 medium zucchini (thin-sliced lengthwise)

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
Sauté onion and peppers in olive oil until soft, 6 to 8 minutes.
Stir in chili powder, cumin, paprika, salt, Rotel, broth, and cream cheese. Cook until smooth.
Off heat, stir in Greek yogurt.
Warm tortillas 15 to 20 seconds in the microwave (wrapped in a damp paper towel) so they don’t crack.
Layer: tortillas (or zucchini), half the chicken, half the sauce, and 1 cup cheddar. Repeat layers.
Bake 25 to 30 minutes until bubbly and the center is hot.
Rest 10 minutes before slicing.

Estimated macros per serving: 380 to 480 calories, 40 to 52g protein, 6 to 10g net carbs (tortilla brands vary), 16 to 24g fat.

Chicken-And-Biscuit Casserole (high-protein, low-carb, sugar free)

You still get a tender “biscuit” top, but it’s built from almond flour and Greek yogurt instead of white flour. Keep the veggies modest so carbs stay in check.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

4 cups cooked shredded chicken breast
2 tbsp butter
2 stalks celery, diced
1/2 cup diced onion
1 cup chicken broth
4 oz cream cheese, softened
1/2 tsp fine salt
1/2 tsp black pepper
1 tsp poultry seasoning
1/2 cup frozen peas (optional)
1/3 cup finely diced carrots (optional)
1 1/4 cups almond flour
2 tsp baking powder
2 large eggs
3/4 cup plain nonfat Greek yogurt
2 tbsp melted butter (for brushing, optional)

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
In a skillet, sauté celery and onion in butter until soft, 5 to 6 minutes.
Add broth and cream cheese, whisk until smooth. Stir in salt, pepper, and poultry seasoning.
Stir in chicken (and peas/carrots if using). Spread filling in the pan.
In a bowl, mix almond flour and baking powder. Stir in eggs and Greek yogurt to make a thick batter.
Spoon batter over the filling in rustic mounds (it will spread as it bakes).
Bake 25 to 30 minutes until the topping is golden and the center is bubbling.
Brush with melted butter for a more “biscuit” finish, then rest 10 minutes.

Estimated macros per serving: 420 to 520 calories, 45 to 58g protein, 6 to 10g net carbs (higher if you add peas/carrots), 20 to 30g fat.

Million Dollar Chicken And Rice (with cauliflower rice)

This one is rich and creamy like the original, but cauliflower rice keeps it low-carb. Squeezing out moisture is the difference between thick and soupy.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

4 1/2 cups cooked shredded chicken breast
24 oz cauliflower rice (fresh or frozen, thawed)
3/4 cup cottage cheese (2% or 4%)
3/4 cup plain nonfat Greek yogurt
4 oz cream cheese, softened
1/2 cup chicken broth
1 1/2 cups shredded mozzarella
1/2 cup shredded cheddar
1 tsp garlic powder
1 tsp onion powder
1 tsp fine salt
1/2 tsp black pepper
2 tbsp chopped parsley (optional)

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
If using frozen cauliflower rice, thaw fully, then squeeze dry in a clean kitchen towel until very little liquid comes out.
In a saucepan over low heat, whisk cream cheese and broth until smooth.
Off heat, stir in cottage cheese, Greek yogurt, garlic powder, onion powder, salt, and pepper.
In a bowl, combine chicken, cauliflower rice, sauce, and half the mozzarella.
Spread into the pan, top with remaining mozzarella and cheddar.
Bake 25 to 30 minutes until bubbly and lightly browned.
Rest 10 minutes, then finish with parsley.

Estimated macros per serving: 430 to 520 calories, 50 to 65g protein, 6 to 10g net carbs, 18 to 28g fat.

Chicken Spaghetti Casserole (low-carb noodle swap)

You can keep the “chicken spaghetti” vibe without the carb-heavy pasta. Hearts of palm works great here, just rinse and dry it so the sauce tastes clean and creamy.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

4 cups cooked shredded chicken breast
2 (14 oz) cans hearts of palm “pasta” (or Palmini), drained
1 (10 oz) can Rotel, drained (no sugar added)
4 oz cream cheese, softened
3/4 cup chicken broth
1 cup plain nonfat Greek yogurt
2 cups shredded cheddar
1 tsp garlic powder
1 tsp onion powder
1/2 tsp fine salt
1/2 tsp black pepper

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Rinse hearts of palm well, then pat very dry with paper towels. For less tang, soak 5 minutes in cold water, drain, then dry again.
In a saucepan over low heat, whisk cream cheese and broth until smooth.
Off heat, stir in Greek yogurt, garlic powder, onion powder, salt, pepper, and Rotel.
Toss chicken and hearts of palm with the sauce, then fold in 1 1/2 cups cheddar.
Spread into the pan and top with remaining cheddar.
Bake 20 to 25 minutes until bubbly and browned.
Rest 10 minutes so the sauce thickens.

Estimated macros per serving: 420 to 520 calories, 45 to 60g protein, 7 to 11g net carbs, 18 to 28g fat.

Chicken Divan (broccoli and chicken)

Chicken Divan should taste like broccoli wrapped in a warm cheese blanket. The key is keeping broccoli bright-tender, not soft and watery.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

4 1/2 cups cooked shredded chicken breast
5 cups broccoli florets (fresh or frozen)
1/2 cup chicken broth
4 oz cream cheese, softened
1 cup plain nonfat Greek yogurt
1 1/2 cups shredded cheddar (or a cheddar-Jack blend)
1/2 cup grated parmesan (divided)
1 tsp garlic powder
1/2 tsp fine salt
1/2 tsp black pepper
3/4 cup crushed pork rinds

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
If using fresh broccoli, steam 3 to 4 minutes until crisp-tender. If using frozen, thaw and pat dry well.
Spread broccoli in the dish, then top with chicken.
In a saucepan over low heat, whisk cream cheese and broth until smooth.
Off heat, stir in Greek yogurt, cheddar, 1/4 cup parmesan, garlic powder, salt, and pepper.
Pour sauce over the chicken and broccoli, then gently spread.
Combine pork rinds with remaining parmesan, sprinkle on top.
Bake 20 to 25 minutes until bubbly and golden, then rest 10 minutes.

Estimated macros per serving: 390 to 480 calories, 48 to 62g protein, 6 to 10g net carbs, 16 to 24g fat.

Chicken Tortilla Casserole (low-carb tortillas)

This is enchilada-style comfort baked into scoops. The sauce is quick, bold, and sugar-free, and it soaks into the layers the way you want.

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

5 cups cooked shredded chicken breast
10 low-carb tortillas (8-inch), warmed
2 cups shredded Mexican-blend cheese
1 (4 oz) can diced green chiles
1 (15 oz) can tomato sauce (no added sugar)
1/2 cup chicken broth
2 tbsp chili powder
2 tsp ground cumin
1 tsp garlic powder
1 tsp onion powder
1 tsp fine salt
1/2 tsp black pepper

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
Whisk tomato sauce, broth, chili powder, cumin, garlic powder, onion powder, salt, and pepper.
Warm tortillas so they bend easily.
Spread 1/2 cup sauce in the bottom of the dish.
Layer: tortillas, half the chicken, half the green chiles, 2/3 cup cheese, and 1 cup sauce. Repeat once.
Top with remaining tortillas, sauce, and cheese.
Bake 25 to 30 minutes until bubbling around the edges.
Rest 10 minutes before slicing.

Optional toppings (at serving): avocado, cilantro, jalapeño, sour cream, lime.

Estimated macros per serving: 360 to 460 calories, 35 to 48g protein, 7 to 12g net carbs (tortillas vary), 14 to 22g fat.

Chicken-And-Wild Rice Casserole (wild rice style, low-carb)

You’re chasing that “wild rice” chew, not the carbs. Chopped mushrooms bring a meaty bite that feels like grains, especially when sautéed until they give up their moisture.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

5 cups cooked shredded chicken breast
20 oz cauliflower rice (fresh or frozen, thawed and squeezed dry)
12 oz mushrooms, finely chopped
2 tbsp butter
1/2 cup diced onion
3/4 cup chicken broth
4 oz cream cheese, softened
1 cup plain nonfat Greek yogurt
1/2 cup liquid egg whites
1 tsp thyme (dried)
1 tsp fine salt
1/2 tsp black pepper
1 cup shredded mozzarella
2 tbsp chopped parsley (optional)
1/3 cup cooked wild rice (optional, only if it fits your carb budget)

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Sauté mushrooms and onion in butter until browned and dry, 8 to 10 minutes (this builds that “wild rice” chew).
Stir in cauliflower rice (and wild rice if using) and cook 2 minutes.
In a saucepan, whisk cream cheese and broth until smooth.
Off heat, whisk in Greek yogurt, egg whites, thyme, salt, pepper, and half the mozzarella.
Combine chicken, mushroom mixture, and sauce. Spread in the pan.
Top with remaining mozzarella. Bake 25 to 30 minutes until set and bubbly.
Rest 10 minutes, top with parsley.

Estimated macros per serving: 410 to 510 calories, 55 to 70g protein, 6 to 11g net carbs (higher if wild rice is used), 14 to 24g fat.

Chicken Cordon Bleu Casserole (chicken, ham, Swiss)

All the Cordon Bleu flavor, no pounding, rolling, or breading. Check labels, because deli ham and Dijon can hide sugar.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 1/2 lb chicken breast, diced (raw)
8 oz lean deli ham, chopped (check for added sugar)
1 1/2 cups shredded Swiss cheese
4 oz cream cheese, softened
3/4 cup chicken broth
1/2 cup plain nonfat Greek yogurt
1 1/2 tbsp sugar-free Dijon mustard
1 tsp garlic powder
1/2 tsp fine salt
1/2 tsp black pepper
1/2 cup almond flour
1/3 cup grated parmesan
2 tbsp butter, melted

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Spread diced chicken and ham evenly in the dish. Sprinkle Swiss over top.
In a saucepan over low heat, whisk cream cheese and broth until smooth.
Off heat, stir in Greek yogurt, Dijon, garlic powder, salt, and pepper. Pour over the casserole.
Mix almond flour, parmesan, and melted butter. Sprinkle evenly on top.
Bake 30 to 35 minutes until bubbling and chicken reaches 165°F in the center.
If you want more browning, bake 3 to 5 minutes longer uncovered.
Rest 10 minutes before serving.

Estimated macros per serving: 460 to 580 calories, 55 to 70g protein, 4 to 7g net carbs, 22 to 34g fat.

Chicken & Stuffing Casserole (low-carb “stuffing” crumble)

You still get that herby stuffing taste, just in a buttery crumble. Sage and poultry seasoning do the heavy lifting, so don’t skip them.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

4 1/2 cups cooked shredded chicken breast
1 cup plain nonfat Greek yogurt
1/2 cup light sour cream
1/2 cup chicken broth
4 oz cream cheese, softened
1 tsp poultry seasoning
1/2 tsp rubbed sage
1/2 tsp fine salt
1/2 tsp black pepper
1/2 cup diced celery
1/3 cup diced onion
2 tbsp butter (for sautéing)
3/4 cup crushed pork rinds
1/2 cup almond flour
1/2 cup butter, melted (for crumble)

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Sauté celery and onion in 2 tbsp butter until soft, 5 to 6 minutes.
In a saucepan over low heat, whisk cream cheese and broth until smooth.
Off heat, stir in Greek yogurt, sour cream, poultry seasoning, sage, salt, and pepper.
Mix chicken and sautéed veggies with the sauce, spread in the pan.
Stir pork rinds, almond flour, and melted butter to make a crumble. Sprinkle on top.
Bake 25 to 30 minutes until browned and bubbling.
Rest 10 minutes so the creamy base thickens.

Estimated macros per serving: 470 to 590 calories, 50 to 65g protein, 5 to 9g net carbs, 26 to 38g fat.

Chicken Pot Pie Casserole (no crust, or low-carb biscuit top)

This is the cozy filling you want, thick and savory, without the flour crust. You can keep it crustless or add a simple low-carb biscuit topping.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

4 1/2 cups cooked shredded chicken breast
2 tbsp butter
1/2 cup diced onion
2 stalks celery, diced
1 1/2 cups cut green beans (fresh or frozen)
1/3 cup finely diced carrots
1 cup chicken broth
4 oz cream cheese, softened
1 tsp garlic powder
1 tsp poultry seasoning
1 tsp fine salt
1/2 tsp black pepper
1 cup plain nonfat Greek yogurt
Optional biscuit top: 1 cup almond flour
Optional biscuit top: 2 tsp baking powder
Optional biscuit top: 2 large eggs
Optional biscuit top: 1/2 cup Greek yogurt

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Sauté onion and celery in butter until soft, 5 minutes.
Add green beans, carrots, broth, and cream cheese. Simmer 3 to 4 minutes, stirring until smooth.
Off heat, stir in seasonings and Greek yogurt, then fold in chicken.
Spread filling in the pan (crustless option is ready to bake).
For biscuit top, stir almond flour and baking powder, then mix in eggs and Greek yogurt. Spoon over filling.
Bake 25 to 35 minutes until bubbly and the top is golden. Filling should be 165°F in the center.
For extra color, bake uncovered for the last 5 minutes. Rest 10 minutes.

Estimated macros per serving: 360 to 520 calories, 45 to 60g protein, 7 to 12g net carbs, 14 to 30g fat (higher with biscuit top).

Chicken Fajita Casserole (Tex-Mex)

This one is loud, cheesy, and filling, like fajitas turned into a scoopable bake. You control the heat, so it works for both spice lovers and mild-only eaters.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 1/2 lb chicken breast, sliced thin (raw)
1 tbsp olive oil
1 green bell pepper, sliced
1 red bell pepper, sliced
1 medium onion, sliced
2 tsp chili powder
1 tsp ground cumin
1 tsp smoked paprika
1 tsp garlic powder
1 tsp fine salt
1/2 tsp black pepper
4 oz cream cheese, softened
1/2 cup plain nonfat Greek yogurt
1/2 cup sugar-free salsa
2 cups shredded cheddar

Directions

Heat oven to 400°F. Grease a 9×9-inch dish.
Toss chicken, peppers, onion, olive oil, and seasonings. Spread in the dish.
Bake 18 to 20 minutes until chicken is nearly cooked.
Stir cream cheese, Greek yogurt, and salsa until smooth.
Pull the pan from the oven, stir in the creamy sauce, then top with cheddar.
Bake 10 to 12 minutes until bubbly and melted, chicken should be 165°F.
Rest 5 to 10 minutes before serving.
Serve over shredded lettuce or cauliflower rice.

Spice options: add 1 diced jalapeño for hot, or use mild salsa and reduce chili powder for mild.

Estimated macros per serving: 430 to 560 calories, 50 to 65g protein, 7 to 12g net carbs, 18 to 32g fat.

Marry Me Chicken Casserole (creamy sun-dried tomato vibe, low-carb)

Creamy, tangy, and cheesy, with that sun-dried tomato punch. Keep portions of spaghetti squash modest if you use it, the flavor goes a long way.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 1/2 lb chicken breast, diced (raw)
1 tbsp olive oil
3/4 cup chicken broth
4 oz cream cheese, softened
3/4 cup plain nonfat Greek yogurt
1/2 cup grated parmesan (plus 2 tbsp for topping)
1/3 cup sun-dried tomatoes in oil, drained and chopped (check for added sugar)
3 cloves garlic, minced
1 tsp Italian seasoning
1 tsp fine salt
1/2 tsp black pepper
2 cups hearts of palm “pasta,” rinsed and dried (or 2 cups roasted spaghetti squash, portion-controlled)

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Toss chicken with olive oil, salt, pepper, and Italian seasoning. Spread in the dish.
Bake 15 minutes to par-cook the chicken.
In a saucepan over low heat, whisk cream cheese and broth until smooth.
Off heat, stir in Greek yogurt, parmesan, garlic, and sun-dried tomatoes.
Stir hearts of palm (or spaghetti squash) into the sauce.
Pour sauce mixture over chicken, sprinkle with the extra parmesan.
Bake 15 to 20 minutes until bubbly and chicken reaches 165°F, then rest 10 minutes.

Estimated macros per serving: 420 to 540 calories, 52 to 70g protein, 6 to 10g net carbs, 16 to 28g fat.

Easy Chicken Parmesan Casserole (no breading, big flavor)

You don’t need breading to get that Chicken Parm payoff. A broil at the end gives you the bubbly, browned cheese top that makes it feel like a treat.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 1/2 lb cooked chicken breast, chopped (or cooked cutlets, cubed)
2 cups marinara sauce (no added sugar)
1 1/2 cups shredded mozzarella
1/2 cup grated parmesan (divided)
1 tsp garlic powder
1 tsp Italian seasoning
1/2 tsp fine salt
1/2 tsp black pepper
Optional top crust: 1/3 cup almond flour
Optional top crust: 2 tbsp olive oil

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Mix marinara with garlic powder, Italian seasoning, salt, and pepper.
Spread half the sauce in the dish, add chicken, then top with remaining sauce.
Sprinkle mozzarella over top, then add 1/4 cup parmesan.
For an optional crunchy top, mix almond flour with olive oil and remaining parmesan, sprinkle lightly over the cheese.
Bake 20 to 25 minutes until hot and bubbling.
Broil 1 to 2 minutes to brown the top (watch closely).
Rest 10 minutes before slicing.

Estimated macros per serving: 360 to 500 calories, 45 to 65g protein, 6 to 12g net carbs (depends on marinara), 12 to 26g fat.

Buffalo Chicken Casserole (spicy and filling)

Buffalo chicken belongs in casserole form, creamy, tangy, and satisfying. Cauliflower rice soaks up the sauce, and extra chicken keeps it high-protein.

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

5 cups cooked shredded chicken breast
20 oz cauliflower rice, thawed and squeezed dry
3/4 cup plain nonfat Greek yogurt
4 oz cream cheese, softened
1/2 cup buffalo sauce (no sugar added)
1/4 cup chicken broth
1 1/2 cups shredded cheddar
1 tsp garlic powder
1/2 tsp fine salt
1/2 tsp black pepper
1/2 cup diced celery (optional)
1/3 cup blue cheese crumbles (optional)

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Mix Greek yogurt, cream cheese, buffalo sauce, broth, garlic powder, salt, and pepper until smooth.
Stir in chicken, cauliflower rice, celery (if using), and 1 cup cheddar.
Spread into the pan, top with remaining cheddar.
Bake 25 to 30 minutes until bubbly and browned.
Rest 10 minutes, then top with blue cheese if using.
For a milder version, use 1/4 cup buffalo sauce and add 2 tbsp more broth.
Serve with extra celery on the side for crunch.

Estimated macros per serving: 420 to 540 calories, 55 to 70g protein, 6 to 10g net carbs, 16 to 30g fat.

Ground beef and sausage casseroles that hit your protein goals

When you want classic Southern comfort but you’re watching carbs, ground beef and sausage are your best friends. They bring big flavor, they’re easy to season, and they help you hit protein targets without relying on rice, pasta, or sugary sauces. The trick is simple: control moisture (cauliflower loves to “weep”), build a thick sauce on purpose, then bake until the top turns bubbly and browned.

Below are beefy, sausage-packed casseroles with exact measurements, clear steps, and sugar-free sauces so you can cook once and eat well all week.

Homestyle Ground Beef Casserole (creamy, cheesy, low-carb)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 1/2 lb ground beef (90% lean)
1 tbsp olive oil (if needed)
1 small yellow onion, diced
2 cloves garlic, minced
1 tbsp tomato paste (no added sugar)
1 (14.5 oz) can diced tomatoes, drained
1/2 cup tomato sauce (no added sugar)
1 tsp Italian seasoning
1 tsp fine salt
1/2 tsp black pepper
1 1/2 cups cottage cheese (2% or 4%)
1/2 cup liquid egg whites
1 1/2 cups shredded cheddar
1 (12 oz) bag frozen cauliflower rice, thawed and squeezed dry (or 3 cups cauliflower mash)

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Brown beef in a skillet over medium-high heat, 6 to 8 minutes. Drain excess fat.
Add onion and cook 3 minutes. Add garlic and cook 30 seconds.
Stir in tomato paste, diced tomatoes, tomato sauce, Italian seasoning, salt, and pepper. Simmer 3 minutes.
In a bowl, whisk cottage cheese and egg whites. Stir into the warm beef mixture (off heat).
Spread cauliflower rice (or mash) in the baking dish.
Spoon beef mixture over the cauliflower, then top with cheddar.
Bake 20 to 25 minutes until bubbly. Rest 10 minutes before serving.

Estimated macros per serving: 430 to 540 calories, 42 to 55g protein, 7 to 11g net carbs, 22 to 32g fat.

John Wayne Casserole (beef, peppers, and a low-carb crust)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

Crust: 4 large eggs
Crust: 1 cup almond flour
Crust: 1 tsp baking powder
Crust: 1/2 tsp fine salt
1 1/2 lb ground beef
1 tbsp taco seasoning (sugar free)
1/3 cup water
1 green bell pepper, diced
1 red bell pepper, diced
1/2 cup diced onion
1 (10 oz) can Rotel, drained (no sugar added)
1/2 cup sliced pickled jalapeños (optional)
1/2 cup sour cream
4 oz cream cheese, softened
2 cups shredded cheddar (or cheddar-Jack)

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
Whisk crust ingredients until smooth. Pour into dish and bake 12 minutes to set.
Brown beef in a skillet, 6 to 8 minutes. Drain.
Stir in taco seasoning and water. Simmer 2 minutes.
Add peppers and onion. Cook 4 minutes until slightly softened.
Stir in Rotel and jalapeños (if using). Turn off heat.
Mix sour cream and cream cheese until smooth, then spread over the crust.
Top with beef mixture, sprinkle with cheddar, then bake 18 to 22 minutes. Rest 10 minutes.

Estimated macros per serving: 420 to 520 calories, 32 to 42g protein, 6 to 9g net carbs, 28 to 36g fat.

Hamburger Rice Casserole (with cauliflower rice)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 1/2 lb ground beef (90% lean)
1 small onion, diced
2 cloves garlic, minced
24 oz cauliflower rice (fresh or frozen)
1 tbsp butter
4 oz cream cheese, softened
3/4 cup beef broth
1/2 cup cottage cheese
1 tsp paprika
1 tsp fine salt
1/2 tsp black pepper
1 1/2 cups shredded mozzarella
1/2 cup shredded cheddar

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Cook cauliflower rice in a large skillet over medium-high heat with butter, 8 to 10 minutes, stirring often. Keep cooking until it looks dry (this prevents a watery casserole).
In a separate skillet, brown beef with onion, 6 to 8 minutes. Add garlic for 30 seconds. Drain fat.
Add broth and cream cheese to the beef skillet. Stir until smooth.
Turn off heat. Stir in cottage cheese, paprika, salt, pepper, and 1 cup mozzarella.
Fold in the dried cauliflower rice.
Spread into the dish. Top with remaining mozzarella and cheddar.
Bake 20 to 25 minutes until bubbly. Rest 10 minutes.

Estimated macros per serving: 450 to 560 calories, 45 to 58g protein, 7 to 12g net carbs, 24 to 34g fat.

Tater Tot Casserole (low-carb tot swap)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 1/2 lb ground beef
8 oz mushrooms, chopped (or 1 1/2 cups green beans, cut)
1/2 cup diced onion
1 tsp garlic powder
1 tsp fine salt
1/2 tsp black pepper
1/2 cup beef broth
4 oz cream cheese, softened
1/2 cup sour cream
1 1/2 cups shredded cheddar
Tot option 1: 16 oz store-bought cauliflower tots (check labels for carbs and sugar)
Tot option 2 (homemade): 3 cups riced cauliflower, squeezed dry + 1 egg + 1 cup shredded cheddar + 2 tbsp grated parmesan

Directions

Heat oven to 400°F. Grease a 9×9-inch dish.
Brown beef with onion and mushrooms, 8 to 10 minutes. Drain fat.
Stir in broth and cream cheese until smooth. Turn off heat, then mix in sour cream and 1 cup cheddar.
Spread filling in the dish.
If using store-bought tots, arrange on top in one layer.
If making homemade tots, mix the homemade ingredients, shape into small tots, and arrange on top.
Sprinkle remaining cheddar over the tots.
Bake 25 to 30 minutes until browned and hot. Rest 10 minutes.

Estimated macros per serving: 480 to 620 calories, 40 to 52g protein, 8 to 14g net carbs (varies by tot option), 30 to 42g fat.

Cowboy Casserole (hearty, smoky, no added sugar)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

1 1/2 lb ground beef
4 slices bacon, chopped
1 red bell pepper, diced
1/2 cup diced onion
2 cloves garlic, minced
1 cup tomato sauce (no added sugar)
1/2 cup sugar-free BBQ sauce
1 tsp smoked paprika
1 tsp fine salt
1/2 tsp black pepper
4 cups roasted cauliflower florets (or 3 cups diced turnips, roasted)
2 cups shredded cheddar

Directions

Heat oven to 425°F. Toss cauliflower florets (or diced turnips) with oil and salt, roast on a sheet pan 20 to 25 minutes until browned.
Reduce oven to 375°F. Grease a 9×13-inch dish.
In a skillet, cook bacon until crisp. Remove bacon, leave 1 tbsp drippings.
Brown beef in the skillet, then add pepper, onion, and garlic. Cook 4 minutes. Drain fat if needed.
Stir in tomato sauce, BBQ sauce, smoked paprika, salt, and pepper. Simmer 3 minutes.
Fold in roasted cauliflower (or turnips) and bacon.
Spread in the dish, top with cheddar.
Bake 15 to 18 minutes until cheese melts and bubbles. Rest 10 minutes.

Estimated macros per serving: 420 to 520 calories, 30 to 40g protein, 8 to 12g net carbs, 28 to 36g fat.

Chili Cheese Dog Casserole (low-carb, kid-friendly)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

8 all-beef hot dogs, sliced (check for added sugar)
1 lb ground beef
1/2 cup diced onion
2 tbsp chili powder
1 tsp ground cumin
1 tsp fine salt
1/2 tsp black pepper
1 (15 oz) can tomato sauce (no added sugar)
1/2 cup beef broth
Optional small-bean version: 1/2 cup drained black beans
2 cups shredded cheddar
Topping: 4 large eggs
Topping: 1/2 cup heavy cream (or half-and-half)
Topping: 1/2 cup shredded cheddar

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Brown beef with onion, 6 to 8 minutes. Drain.
Stir in chili powder, cumin, salt, pepper, tomato sauce, and broth. Simmer 5 minutes to thicken. Add beans if using.
Stir in sliced hot dogs. Pour into dish.
Sprinkle 2 cups cheddar over the chili mixture.
Whisk eggs and cream, then stir in 1/2 cup cheddar. Pour evenly on top.
Bake 22 to 28 minutes until the egg topping is set and lightly browned.
Rest 10 minutes.

Serving ideas: top with diced onions and dill pickle relish (sugar free), serve with a side salad, or spoon over steamed broccoli.

Estimated macros per serving: 520 to 680 calories, 35 to 48g protein, 7 to 14g net carbs (higher with beans), 38 to 50g fat.

Meatball Sub Casserole (melty mozzarella, low-carb)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 1/2 lb ground beef (or turkey)
1 large egg
1/3 cup grated parmesan
1 tsp Italian seasoning
1 tsp garlic powder
1 tsp fine salt
1/2 tsp black pepper
2 cups marinara sauce (no added sugar)
6 slices provolone
1 1/2 cups shredded mozzarella
Optional for serving: roasted zucchini planks or spaghetti squash

Directions

Heat oven to 425°F. Line a sheet pan with parchment.
Mix meat, egg, parmesan, seasonings, salt, and pepper. Shape into 18 to 20 meatballs.
Bake meatballs 12 to 14 minutes until browned.
Reduce oven to 375°F. Grease a 9×9-inch dish.
Spread 1/2 cup marinara in the bottom. Add meatballs, then pour remaining marinara over top.
Lay provolone slices across the top, then sprinkle mozzarella.
Bake 15 to 18 minutes until cheese melts and sauce bubbles.
Rest 10 minutes. Serve over roasted zucchini or spaghetti squash to keep it low-carb.

Estimated macros per serving: 470 to 620 calories, 42 to 55g protein, 7 to 12g net carbs, 28 to 40g fat.

Sausage & Crescent Breakfast Bake (egg-based crust)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

1 lb breakfast sausage
2 cups shredded cheddar
2 cups baby spinach (optional)
Egg crust: 8 large eggs
Egg crust: 1/2 cup almond flour
Egg crust: 1/2 cup cottage cheese
Egg crust: 1 tsp baking powder
Egg crust: 1/2 tsp fine salt
Egg crust: 1/4 tsp black pepper

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
Brown sausage in a skillet, 6 to 8 minutes. Drain.
If using spinach, stir it into the hot sausage to wilt, about 1 minute.
Spread sausage mixture in the dish. Sprinkle with 1 1/2 cups cheddar.
Whisk eggs, almond flour, cottage cheese, baking powder, salt, and pepper until smooth.
Pour egg mixture evenly over the filling. Top with remaining 1/2 cup cheddar.
Bake 25 to 32 minutes until set in the center.
Rest 10 minutes before slicing.

Make-ahead: bake, cool, and refrigerate up to 4 days. Reheat slices at 350°F for 10 to 12 minutes or microwave gently.

Estimated macros per serving: 340 to 430 calories, 24 to 32g protein, 3 to 5g net carbs, 24 to 32g fat.

Creamy Spinach Sausage Pasta (low-carb pasta swap)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 lb sausage (chicken or pork), casings removed if needed
3 cloves garlic, minced
6 oz baby spinach
8 oz hearts of palm pasta, drained and patted dry (or 8 oz high-protein pasta, cooked al dente)
4 oz cream cheese, softened
3/4 cup chicken broth
1/2 cup grated parmesan
1 1/2 cups shredded mozzarella
1/2 tsp fine salt
1/2 tsp black pepper

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Brown sausage in a skillet, 6 to 8 minutes. Add garlic for 30 seconds.
Add spinach and cook until wilted, 1 to 2 minutes.
Stir in broth and cream cheese until smooth, then add parmesan, salt, and pepper.
Add hearts of palm pasta (or cooked pasta). Simmer 3 to 5 minutes so the sauce reduces and thickens. This keeps the bake creamy, not runny.
Pour into the dish, top with mozzarella.
Bake 15 to 18 minutes until bubbly.
Rest 10 minutes before serving.

Estimated macros per serving: 480 to 640 calories, 32 to 45g protein, 6 to 12g net carbs (higher with pasta), 34 to 46g fat.

Tamale Pie (cornbread-style, low-carb)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 1/2 lb ground beef
1/2 cup diced onion
1 green bell pepper, diced
1 (10 oz) can Rotel, drained
1 cup sugar-free enchilada sauce
1 tsp ground cumin
1 tsp chili powder
1 tsp fine salt
Topping: 4 large eggs
Topping: 1 cup shredded cheddar
Topping: 1/3 cup almond flour
Optional: 1/4 tsp corn extract flavor (optional, use sparingly)

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Brown beef with onion and pepper, 8 to 10 minutes. Drain.
Stir in Rotel, enchilada sauce, cumin, chili powder, and salt. Simmer 3 minutes.
Pour beef mixture into the dish.
Whisk eggs with cheddar and almond flour (and corn extract if using).
Spoon topping over the beef and gently spread.
Bake 22 to 28 minutes until the top is set and lightly browned.
Rest 10 minutes, then slice.

Estimated macros per serving: 430 to 560 calories, 35 to 48g protein, 7 to 11g net carbs, 28 to 38g fat.

Beefy Nacho Casserole (cheesy, crunchy, low-carb)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 1/2 lb ground beef
2 tbsp taco seasoning (sugar free)
1/3 cup water
4 oz cream cheese, softened
1/2 cup heavy cream (or half-and-half)
2 cups shredded cheddar
2 cups crushed pork rinds (add right before baking)
Fresh toppings (at serving): diced tomatoes, shredded lettuce, sliced jalapeños, sour cream, avocado, cilantro

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Brown beef, 6 to 8 minutes. Drain.
Stir in taco seasoning and water. Simmer 2 minutes.
Reduce heat to low. Stir in cream cheese and heavy cream until smooth.
Turn off heat. Stir in 1 1/2 cups cheddar.
Spread mixture into the dish, top with remaining cheddar.
Sprinkle crushed pork rinds over the top (for best crunch, don’t mix them into the sauce).
Bake 15 to 18 minutes until bubbly. Rest 5 to 10 minutes and add fresh toppings.

Crunch tip: if you love extra crunch, add half the pork rinds after baking, right before serving.

Estimated macros per serving: 520 to 690 calories, 40 to 52g protein, 4 to 7g net carbs, 38 to 52g fat.

Lasagna Pot Pie (low-carb, high-protein)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

2 medium zucchini, thin-sliced lengthwise
1 1/2 tsp fine salt (for zucchini)
1 1/2 lb ground beef
1/2 cup diced onion
2 cups marinara (no added sugar)
1 tsp Italian seasoning
1/2 tsp black pepper
2 cups cottage cheese (or ricotta)
1 large egg
2 1/2 cups shredded mozzarella
Optional top: 1/2 cup shredded mozzarella (extra)

Directions

Lay zucchini slices on paper towels, sprinkle with salt, and rest 15 minutes. Blot very dry (this keeps layers firm).
Heat oven to 375°F. Grease a 9×13-inch dish.
Brown beef with onion, 8 to 10 minutes. Drain.
Stir in marinara, Italian seasoning, and pepper. Simmer 3 minutes.
Mix cottage cheese and egg.
Layer: a thin meat sauce layer, zucchini, cottage cheese mix, mozzarella. Repeat, ending with sauce and mozzarella.
Bake 30 to 35 minutes until bubbly and browned.
Rest 15 minutes before slicing (it sets like lasagna).

Estimated macros per serving: 380 to 500 calories, 35 to 48g protein, 8 to 12g net carbs, 20 to 32g fat.

Sausage-Hash Brown Breakfast Casserole (turnip or cauliflower hash browns)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

1 lb breakfast sausage
6 cups shredded turnips (about 1 1/2 lb) or 24 oz frozen cauliflower hash browns, thawed
1 tsp fine salt (plus more to taste)
1/2 tsp black pepper
1 tsp garlic powder
10 large eggs
1/2 cup liquid egg whites
1 cup cottage cheese
2 cups shredded cheddar

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
If using shredded turnips, wrap in a clean towel and squeeze hard to remove water. If using cauliflower hash browns, thaw and squeeze dry.
Brown sausage, 6 to 8 minutes. Drain.
Spread squeezed turnips (or cauliflower) in the dish. Season with salt, pepper, and garlic powder.
Top with sausage and 1 1/2 cups cheddar.
Whisk eggs, egg whites, and cottage cheese until smooth. Pour over the pan.
Top with remaining cheddar.
Bake 30 to 35 minutes until set. Rest 10 minutes.

Estimated macros per serving: 360 to 460 calories, 30 to 40g protein, 5 to 8g net carbs, 24 to 34g fat.

Baked Beans and Sausage (Southern-style, sugar free)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients (bean-forward, sugar-free)

12 oz smoked sausage, sliced (check for added sugar)
1 tbsp oil
1/2 cup diced onion
1 (15 oz) can navy beans, drained and rinsed
2 tbsp tomato paste (no added sugar)
1/2 cup tomato sauce (no added sugar)
1 tbsp yellow mustard
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp fine salt
Optional: 1 to 2 tsp zero-cal sweetener (only if you like it sweeter)

Ingredients (lower-carb, fewer beans)

Use 1/2 can navy beans (about 3/4 cup drained)
Add 12 oz mushrooms, chopped and sautéed dry

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Sear sausage slices in a skillet, 3 to 4 minutes. Remove to a bowl.
Sauté onion in the same skillet, 3 minutes. If doing the lower-carb option, add mushrooms and cook 8 to 10 minutes until browned and dry.
Stir in beans (full or half), tomato paste, tomato sauce, mustard, smoked paprika, garlic powder, salt, and sweetener if using.
Fold sausage back in, then pour into the dish.
Bake 20 to 25 minutes until thick and bubbling. Rest 10 minutes.

Estimated macros per serving: 380 to 520 calories, 20 to 30g protein, 12 to 28g net carbs (depends on bean option), 22 to 34g fat.

Easy Taco Casserole (weeknight favorite)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 1/2 lb ground beef
2 tbsp taco seasoning (sugar free)
1/3 cup water
20 oz cauliflower rice, thawed and squeezed dry
1 cup sugar-free salsa (mild or medium)
1 (4 oz) can diced green chiles (optional)
1 large egg (binder)
2 cups shredded Mexican-blend cheese
Optional topping: 1 cup chopped low-carb tortillas (lightly toasted)

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Brown beef, 6 to 8 minutes. Drain.
Stir in taco seasoning and water. Simmer 2 minutes.
Turn off heat. Stir in cauliflower rice, salsa, green chiles (if using), and 1 1/2 cups cheese.
Beat egg in a small bowl, then stir it into the mixture (this helps it slice clean).
Spread in the dish. Top with remaining cheese.
If using tortilla strips, sprinkle them on during the last 8 minutes so they stay crisp.
Bake 22 to 28 minutes until bubbly. Rest 10 minutes.

Mild for kids: use mild salsa, skip green chiles, serve with sour cream.
Spicy for adults: add jalapeños, hot sauce, and extra chili powder.

Estimated macros per serving: 430 to 560 calories, 38 to 50g protein, 7 to 12g net carbs, 26 to 38g fat.

Veggie and side casseroles with smart carbs, plus seafood and brunch bakes that still feel Southern

Southern sides are where casseroles shine, because they’re built for buttery vegetables, bubbly cheese, and that golden top everyone fights over. The trick for keeping them low-carb and sugar-free is controlling moisture (most “watery casserole” problems are just undrained veggies) and using protein-friendly binders like eggs, Greek yogurt, and cottage cheese. You’ll still get the familiar flavors, just with smarter “carb anchors” like cauliflower, turnips, and almond flour.

Old-School Squash Casserole (lighter, crunchy top)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

2 1/2 lb yellow squash, sliced
1 medium yellow onion, diced
1 tbsp butter
1 tsp fine salt (plus more to taste)
1/2 tsp black pepper
1 1/2 cups shredded cheddar
3/4 cup plain Greek yogurt
3 large eggs
1 tsp garlic powder
Topping: 3/4 cup pork rind crumbs (or almond flour crumbs)
Topping: 2 tbsp butter, melted
Topping: 2 tbsp grated parmesan (optional)

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
Boil or steam squash until just tender, 6 to 8 minutes, then drain.
Drain well: spread squash on a clean towel, sprinkle lightly with salt, rest 10 minutes, then squeeze out liquid. This prevents a watery casserole.
Sauté onion in 1 tbsp butter until soft, 5 minutes.
Whisk Greek yogurt, eggs, garlic powder, pepper, and a pinch of salt. Stir in squash, onion, and cheddar.
Spread into the dish.
Mix pork rind crumbs with melted butter (and parmesan if using), sprinkle on top.
Bake 25 to 30 minutes until set and browned. Rest 10 minutes.

Estimated macros per serving: 210 to 280 calories, 12 to 16g protein, 4 to 7g net carbs, 14 to 20g fat.

Corn Pudding Casserole (low-carb take)

Yield: 8 servings
Pan size: 9×9-inch

Ingredients (low-carb “corn vibe”)

1 cup corn kernels, drained (canned or thawed frozen, no added sugar)
3 cups cauliflower florets, steamed and chopped
3 large eggs
1 cup cottage cheese
3 tbsp butter, melted
1/2 cup shredded cheddar
1/2 tsp fine salt
1/4 tsp black pepper

Ingredients (fully low-carb option, no whole corn)

Replace corn with 1 more cup chopped cauliflower (total 4 cups)
Optional: 1/8 to 1/4 tsp corn extract flavor (use lightly)

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Steam cauliflower until tender, then pat dry so the pudding sets.
Blend cottage cheese, eggs, butter, salt, and pepper until smooth.
Stir in cauliflower, cheddar, and corn (or the fully low-carb swaps).
Pour into the dish and smooth the top.
Bake 30 to 35 minutes until the center is set and the edges puff.
Rest 10 minutes before scooping.

Estimated macros per serving (corn vibe): 160 to 220 calories, 11 to 15g protein, 6 to 10g net carbs, 10 to 15g fat.
Estimated macros per serving (no corn): 150 to 210 calories, 11 to 15g protein, 4 to 7g net carbs, 10 to 15g fat.

Sweet Potato Casserole with Pecans (lower carb, sugar free)

Yield: 10 servings
Pan size: 9×13-inch

Ingredients

1 lb sweet potato, peeled and cubed
1 1/2 lb cauliflower florets
4 tbsp butter
4 oz cream cheese, softened
2 large eggs
1/2 cup Greek yogurt
1 tsp vanilla extract
1 1/2 tsp cinnamon
1/2 tsp fine salt
Optional: 2 to 4 tbsp zero-cal sweetener (to taste)

Pecan topping

3/4 cup chopped pecans
2 tbsp butter, melted
1 tsp cinnamon

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
Boil sweet potato and cauliflower together until very soft, 12 to 15 minutes.
Drain extremely well, then return to the hot pot 2 minutes to steam off water.
Mash with butter and cream cheese until thick.
Whisk in eggs, Greek yogurt, vanilla, cinnamon, salt, and sweetener if using.
Spread in the dish.
Mix topping ingredients and sprinkle evenly.
Bake 25 to 30 minutes until set.

Net carb note: This tastes classic, but uses less sweet potato. Expect much lower net carbs than traditional versions that are mostly sweet potato and brown sugar.

Estimated macros per serving: 170 to 240 calories, 6 to 10g protein, 7 to 12g net carbs, 12 to 18g fat.

Pineapple Casserole (Southern inspired, sugar free and lower carb)

Yield: 10 servings
Pan size: 9×13-inch

Ingredients (special-occasion, small-serving version)

1 (20 oz) can unsweetened crushed pineapple in juice, drained very well
2 cups shredded sharp cheddar
3 large eggs
3/4 cup cottage cheese
2 tbsp butter, melted
1/2 tsp fine salt
Topping: 3/4 cup pork rind crumbs (or almond flour crumbs)
Topping: 2 tbsp butter, melted

Ingredients (low-carb “pineapple aroma” version)

Replace pineapple with 3 cups chopped zucchini, salted and squeezed dry
Optional: 1/8 tsp pineapple extract (for aroma)

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
If using pineapple, press it in a strainer, then blot dry. Less liquid means better texture.
Blend eggs, cottage cheese, 2 tbsp melted butter, and salt until smooth.
Stir in pineapple (or prepared zucchini) and cheddar.
Spread into the dish.
Mix topping crumbs with melted butter, sprinkle on top.
Bake 25 to 30 minutes until set and browned.
Serve in small scoops if using pineapple, it’s higher carb.

Estimated macros per serving (pineapple): 220 to 300 calories, 12 to 16g protein, 8 to 14g net carbs, 15 to 22g fat.
Estimated macros per serving (zucchini): 200 to 280 calories, 12 to 16g protein, 4 to 7g net carbs, 15 to 22g fat.

Cheesy Broccoli-And-Rice Casserole (with cauliflower rice)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

6 cups broccoli florets
24 oz cauliflower rice, thawed and squeezed dry
2 tbsp butter
3/4 cup chicken broth
4 oz cream cheese, softened
1 cup Greek yogurt
1 cup liquid egg whites
2 1/2 cups shredded cheddar
1 tsp garlic powder
1 tsp onion powder
1 tsp fine salt
1/2 tsp black pepper

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
Steam broccoli just until bright green, 3 to 4 minutes, then pat dry.
In a saucepan, whisk butter, broth, and cream cheese until smooth.
Off heat, stir in Greek yogurt, egg whites, seasonings, and 2 cups cheddar.
Combine broccoli, cauliflower rice, and sauce. Spread in the dish.
Top with remaining cheddar.
Bake 25 to 30 minutes until set and bubbling.
Rest 10 minutes so it slices clean.

Estimated macros per serving: 260 to 340 calories, 20 to 28g protein, 6 to 10g net carbs, 15 to 22g fat.

Hashbrown Casserole (low-carb hash browns)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

6 cups shredded turnips (or 24 oz frozen cauliflower hash browns, thawed)
1 1/2 tsp fine salt (for sweating)
1/2 tsp black pepper
1 tsp garlic powder
1 cup sour cream
1 cup Greek yogurt
3 cups shredded cheddar
4 scallions, sliced
2 tbsp butter, melted
Optional protein add-in: 1 cup diced ham

Directions

Heat oven to 400°F. Grease a 9×13-inch dish.
Toss shredded turnips with salt, rest 10 minutes, then squeeze very dry in a towel. If using cauliflower hash browns, thaw and squeeze dry.
Mix sour cream, Greek yogurt, pepper, garlic powder, scallions, and 2 1/2 cups cheddar.
Stir in the squeezed “hash browns” (and ham if using), then spread in the dish.
Top with remaining cheddar and drizzle with melted butter.
Bake 30 to 35 minutes.
For crispy edges, bake on the middle rack and don’t cover.
Rest 10 minutes before scooping.

Estimated macros per serving: 280 to 380 calories, 14 to 20g protein, 6 to 10g net carbs, 20 to 28g fat.

Twice-Baked Potato Casserole (cauliflower mash plus bacon)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

2 lb cauliflower florets
4 oz cream cheese, softened
1/2 cup Greek yogurt
4 tbsp butter
2 cups shredded cheddar
6 slices bacon, cooked and crumbled
1/2 cup liquid egg whites
2 tbsp chives (or green onion), chopped
1 tsp garlic powder
1 tsp fine salt
1/2 tsp black pepper

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
Steam cauliflower until very tender, 10 to 12 minutes.
Drain well: press in a strainer, then return to the hot pot 2 minutes to dry.
Mash with cream cheese and butter until thick. Cream cheese helps it stay scoopable, not watery.
Stir in Greek yogurt, egg whites, garlic powder, salt, pepper, 1 1/2 cups cheddar, half the bacon, and chives.
Spread in the dish and top with remaining cheddar and bacon.
Bake 20 to 25 minutes until hot and lightly browned.
Rest 10 minutes.

Estimated macros per serving: 290 to 390 calories, 18 to 26g protein, 5 to 8g net carbs, 20 to 28g fat.

Scalloped Corn Casserole (lighter, sugar free)

Yield: 8 servings
Pan size: 9×9-inch

Ingredients

1 cup corn kernels, drained (no added sugar)
2 cups chopped cauliflower, steamed and patted dry
3 large eggs
1 cup cottage cheese
1 1/2 cups shredded cheddar
3 tbsp butter, melted
1 tsp fine salt
1/2 tsp black pepper
1/2 tsp paprika
1/2 cup crushed pork rinds (or 1/3 cup almond flour) for structure

Very low-carb option

Use 1/2 cup corn, add 1 extra cup cauliflower

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Blend cottage cheese, eggs, butter, salt, pepper, and paprika until smooth.
Stir in cheddar, pork rinds (or almond flour), cauliflower, and corn (or the very low-carb amounts).
Pour into the dish and smooth the top.
Bake 30 to 35 minutes until set.
Rest 10 minutes before cutting.

Estimated macros per serving (standard): 220 to 300 calories, 16 to 22g protein, 7 to 11g net carbs, 14 to 20g fat.
Estimated macros per serving (very low-carb): 210 to 290 calories, 16 to 22g protein, 5 to 8g net carbs, 14 to 20g fat.

Tennessee Onions (baked onions and cheese)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

3 large sweet onions, sliced into 1/4-inch rings
3 tbsp butter, melted
1 tsp fine salt
1/2 tsp black pepper
1 tsp dried thyme (or 1 tbsp fresh)
2 cups shredded cheddar
1/2 cup grated parmesan
Optional protein add-in: 1 cup chopped ham (or 1 1/2 cups shredded chicken)

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
Separate onion rings and spread them evenly. If adding ham or chicken, scatter it between layers.
Drizzle melted butter over onions, then season with salt, pepper, and thyme.
Sprinkle cheddar, then parmesan over the top.
Cover loosely with foil for 20 minutes. This softens onions without burning cheese.
Uncover and bake 15 to 20 minutes more until onions are tender and the top is golden.
If the cheese browns too fast, tent with foil.
Rest 10 minutes before serving.

Estimated macros per serving (no meat): 190 to 260 calories, 9 to 13g protein, 6 to 10g net carbs, 14 to 20g fat.
With ham or chicken: add 6 to 12g protein per serving, depending on amount.

Reunion Pea Casserole (lower carb)

Yield: 8 servings
Pan size: 9×9-inch

Ingredients

1 cup peas (thawed frozen), drained
2 cups cut green beans (fresh or thawed frozen), patted dry
1 tbsp butter
1/2 cup diced onion
1 1/2 cups shredded cheddar
3 large eggs
3/4 cup cottage cheese
1/2 cup Greek yogurt
1/2 tsp fine salt
1/2 tsp black pepper

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Sauté onion in butter until soft, 4 to 5 minutes.
Blend cottage cheese, Greek yogurt, eggs, salt, and pepper until smooth.
Stir in cheddar, onion, peas, and green beans.
Pour into the dish and smooth the top.
Bake 28 to 32 minutes until set.
Rest 10 minutes before slicing.

Portion note: Peas are higher carb than many veggies. Keeping peas to 1 cup across the whole pan gives you the flavor and color without turning this into a starch-heavy side.

Estimated macros per serving: 210 to 290 calories, 15 to 20g protein, 7 to 11g net carbs, 13 to 20g fat.

Creamy Whipped Potato Casserole (cauliflower-based)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

2 lb cauliflower florets
4 tbsp butter
4 oz cream cheese, softened
2 cloves garlic, minced (or 1/2 tsp garlic powder)
1/2 cup Greek yogurt
1/2 cup liquid egg whites
1 tsp fine salt
1/2 tsp black pepper
Optional topping: 1 cup shredded cheddar

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
Steam cauliflower until very tender, 10 to 12 minutes.
Drain well, then blend while hot for the smoothest texture. A blender or food processor works best.
Blend cauliflower with butter, cream cheese, garlic, salt, and pepper until fluffy.
Stir in Greek yogurt and egg whites.
Spread into the dish and top with cheddar if using.
Bake 20 to 25 minutes until the edges bubble.
Rest 10 minutes.

Estimated macros per serving: 150 to 230 calories, 10 to 16g protein, 4 to 7g net carbs, 9 to 16g fat.

Asparagus Casserole (creamy and crisp)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1 1/2 lb asparagus
8 oz mushrooms, sliced
1 tbsp butter
1 tsp fine salt
1/2 tsp black pepper
1/2 cup chicken broth
4 oz cream cheese, softened
3/4 cup Greek yogurt
1/2 cup liquid egg whites
3/4 cup grated parmesan

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Trim asparagus by snapping off the woody ends. For thick stalks, peel the lower inch so it doesn’t turn stringy.
Sauté mushrooms in butter until browned and dry, 6 to 8 minutes.
Cut asparagus into 2-inch pieces. Blanch 2 minutes, then pat dry.
Whisk broth and cream cheese over low heat until smooth. Off heat, stir in Greek yogurt, egg whites, salt, and pepper.
Combine asparagus, mushrooms, and sauce. Spread in the dish.
Top with parmesan.
Bake 18 to 22 minutes until set and lightly browned.

Estimated macros per serving: 190 to 260 calories, 16 to 22g protein, 5 to 8g net carbs, 11 to 16g fat.

Cauliflower Casserole (classic cheesy bake)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

2 lb cauliflower florets
4 oz cream cheese, softened
3/4 cup chicken broth
1 cup Greek yogurt
2 cups shredded cheddar
1/2 cup liquid egg whites
1 tsp fine salt
1/2 tsp black pepper
Optional: 1 cup diced ham or 6 slices bacon, cooked and crumbled
Topping: 1/2 cup grated parmesan
Topping: 3/4 cup pork rind crumbs

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
Steam cauliflower until tender, 8 to 10 minutes.
Dry it out: spread on a towel and blot well. This keeps the sauce thick.
In a saucepan, whisk broth and cream cheese until smooth. Off heat, stir in Greek yogurt, egg whites, salt, pepper, and cheddar.
Fold in cauliflower and ham or bacon if using.
Spread into the dish.
Mix parmesan and pork rind crumbs, sprinkle over top.
Bake 22 to 28 minutes until bubbly and browned. Rest 10 minutes.

Estimated macros per serving: 240 to 340 calories, 18 to 26g protein, 5 to 8g net carbs, 16 to 24g fat.

Scalloped Potatoes and Ham (turnip and ham)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

2 lb turnips (or rutabaga), peeled
2 cups diced cooked ham (check labels for added sugar)
1 1/2 cups heavy cream (or half-and-half)
1/2 cup chicken broth
2 cups shredded cheddar
2 cloves garlic, minced
1 tsp fine salt
1/2 tsp black pepper
1/2 tsp smoked paprika (optional)

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
Slice turnips very thin for even cooking. A mandoline makes this fast, but watch your fingers.
Warm cream, broth, garlic, salt, pepper, and paprika in a saucepan, 2 minutes.
Stir in 1 1/2 cups cheddar until melted.
Layer half the turnips, half the ham, then half the sauce. Repeat.
Top with remaining cheddar.
Cover with foil and bake 45 minutes.
Uncover and bake 15 to 20 minutes more until tender and browned. Rest 15 minutes.

Estimated macros per serving: 330 to 460 calories, 18 to 26g protein, 7 to 12g net carbs, 24 to 36g fat.

Baked Mac and Cheese (high-protein, low-carb)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

8 oz high-protein low-carb pasta, cooked al dente (or 6 cups cauliflower florets, steamed and dried)
2 cups cottage cheese
2 cups shredded cheddar
1 cup shredded mozzarella
2 large eggs
1/2 cup Greek yogurt
1 1/2 tsp mustard powder
1 tsp fine salt
1/2 tsp black pepper
Optional topping: 2 tbsp grated parmesan

Directions

Heat oven to 375°F. Grease a 9×13-inch dish.
If using cauliflower, steam until tender, then blot very dry.
Blend cottage cheese, eggs, Greek yogurt, mustard powder, salt, and pepper until smooth.
Stir in cheddar and mozzarella, saving a handful for the top.
Toss sauce with pasta (or cauliflower). Spread in the dish and top with reserved cheese (and parmesan if using).
Bake 20 to 25 minutes until bubbling.
Broil 1 to 2 minutes for a browned top, watch closely.
Rest 10 minutes.

Estimated macros per serving: 280 to 420 calories, 20 to 30g protein, 6 to 12g net carbs (pasta varies), 16 to 28g fat.

Shrimp and Grits Casserole (cauliflower grits)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

24 oz riced cauliflower (fresh or frozen, thawed and squeezed dry)
1/2 cup heavy cream
2 tbsp butter
1 1/2 cups shredded cheddar
6 slices bacon, cooked and crumbled
1 lb shrimp, peeled and deveined
3 scallions, sliced
2 cloves garlic, minced
1/2 tsp smoked paprika
1 tsp fine salt
1/2 tsp black pepper
1/2 cup liquid egg whites

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Simmer cauliflower with cream and butter 8 minutes, stirring, until thick like grits.
Stir in cheddar, half the bacon, seasonings, and egg whites.
Spread “grits” into the dish.
Sauté shrimp with garlic in a hot skillet 2 minutes per side (just until pink). Don’t cook longer, they’ll toughen in the oven.
Scatter shrimp over the casserole, then top with remaining bacon and scallions.
Bake 12 to 15 minutes until hot and set.
Rest 5 to 10 minutes.

Estimated macros per serving (high protein): 430 to 520 calories, 40 to 50g protein, 5 to 8g net carbs, 26 to 34g fat.

Tuna Noodle Casserole (low-carb noodles, no added sugar)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

3 (5 oz) cans tuna in water, drained very well
8 oz hearts of palm noodles, drained and patted dry (or 8 oz high-protein pasta, cooked al dente)
1/2 cup diced celery
1/2 cup diced onion
1 tbsp butter
3/4 cup chicken broth
4 oz cream cheese, softened
3/4 cup Greek yogurt
1 tsp fine salt
1/2 tsp black pepper
Optional: 1/2 cup peas (adds carbs)
Topping: 3/4 cup pork rind crumbs
Topping: 2 tbsp melted butter

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Sauté celery and onion in butter until soft, 5 minutes.
Add broth and cream cheese, whisk until smooth. Off heat, stir in Greek yogurt, salt, and pepper.
Stir in tuna, noodles, and peas if using.
Spread into the dish.
Mix pork rind crumbs with melted butter, sprinkle on top.
Bake 20 to 25 minutes until bubbly.
Rest 10 minutes.

Estimated macros per serving: 320 to 440 calories, 35 to 45g protein, 5 to 11g net carbs (higher with peas or pasta), 14 to 22g fat.

Seafood Casserole (crab and shrimp, rich but low-carb)

Yield: 6 servings
Pan size: 9×9-inch

Ingredients

1/2 lb shrimp, chopped
1/2 lb lump crab meat, picked over for shells
8 oz mushrooms, sliced
2 tbsp butter
3 cloves garlic, minced
1 tbsp lemon juice
1/2 cup heavy cream
4 oz cream cheese, softened
1 cup shredded mozzarella
1/2 cup grated parmesan
1 tsp fine salt
1/2 tsp black pepper
Optional: 1 tsp Old Bay (check for added sugar, most are fine)

Directions

Heat oven to 375°F. Grease a 9×9-inch dish.
Sauté mushrooms in butter until browned and dry, 7 to 9 minutes.
Add garlic for 30 seconds, then stir in lemon juice, cream, and cream cheese until smooth.
Turn off heat, stir in mozzarella and half the parmesan.
Fold in shrimp and crab gently so crab stays chunky.
Spread into the dish and top with remaining parmesan.
Bake 18 to 22 minutes until bubbling.
Rest 10 minutes.

Label tip: Skip imitation crab when you can, it often contains starch and added sugar.

Estimated macros per serving: 420 to 540 calories, 32 to 42g protein, 5 to 8g net carbs, 28 to 38g fat.

Heirloom Tomato Pie (low-carb crust)

Yield: 8 servings
Pan size: 9-inch pie dish

Ingredients (crust)

1 1/2 cups almond flour
1/2 cup grated parmesan
1 large egg
3 tbsp butter, melted
1/2 tsp fine salt

Ingredients (filling)

4 to 5 medium tomatoes, sliced
1 tsp fine salt (for draining tomatoes)
1/2 cup mayonnaise (sugar free)
1/2 cup Greek yogurt
2 cups shredded cheddar
1/4 cup sliced green onion
1/4 cup chopped basil
1/2 tsp black pepper

Directions

Heat oven to 375°F. Grease a pie dish.
Mix crust ingredients, press into the dish, and bake 10 to 12 minutes until set.
Lay tomato slices on towels, sprinkle with salt, rest 20 minutes, then blot very dry. This prevents a soggy pie.
Mix mayo, Greek yogurt, cheddar, green onion, basil, and pepper.
Layer tomatoes in the crust, then spread cheese topping over them.
Bake 25 to 30 minutes until golden.
Rest 15 minutes before slicing.

Estimated macros per serving: 320 to 420 calories, 14 to 20g protein, 6 to 10g net carbs, 26 to 34g fat.

Cheese Dreams Breakfast Casserole (egg and cheese brunch bake)

Yield: 8 servings
Pan size: 9×13-inch

Ingredients

8 large eggs
1 cup liquid egg whites
1 1/2 cups cottage cheese
1 1/2 cups shredded cheddar
1 cup shredded mozzarella
4 cups low-carb bread cubes (or chaffle cubes)
1 lb turkey sausage, cooked and crumbled (or 1 1/2 cups diced ham)
1/2 tsp fine salt
1/2 tsp black pepper
1 tsp garlic powder

Directions

Grease a 9×13-inch dish.
Spread bread cubes in the dish, then scatter cooked sausage or ham on top.
Whisk eggs, egg whites, cottage cheese, salt, pepper, and garlic powder until smooth.
Stir in most of the cheese, saving 1/2 cup for the top.
Pour egg mixture over the cubes, press gently so cubes soak.
Cover and refrigerate overnight (optional, but it improves texture).
In the morning, heat oven to 375°F, top with remaining cheese, bake 35 to 40 minutes until set.
Rest 10 minutes before slicing.

Estimated macros per serving: 320 to 420 calories, 28 to 38g protein, 6 to 12g net carbs (bread varies), 18 to 26g fat.

Enjoy!

These 50 Southern casserole recipes prove you don’t have to choose between comfort food and your goals. You still get the creamy centers, bubbly cheese, and golden tops that make casseroles feel like home, just with protein doing the heavy lifting, carbs kept in check, and no added sugar to throw off your day.

If you want an easy starting point, pick one chicken casserole, one beef or sausage casserole, and one veggie side. Cook them this week, take notes on what you loved, then repeat with simple swaps. Trade cauliflower rice for turnip “hash browns”, use hearts of palm in place of pasta, switch cheddar to pepper Jack, or add mushrooms and spinach to stretch servings without adding many carbs.

Keep the “sugar-free” promise honest by checking labels. BBQ sauce, ketchup, deli ham, sausage, marinara, salsa, and even taco seasoning can hide added sugar. Look for “no added sugar”, compare brands, and watch serving sizes, because those grams add up fast.

Save this post so you can come back when you need a weeknight plan. Share it with a friend who misses classic Southern casseroles, and drop a comment with your favorite bake plus your macro goals (protein target and net carb limit). That helps others choose the right recipes, and it helps you stay consistent.

Simple weekly plan: make 2 casseroles on Sunday, portion them out, then pair each serving with a big salad or a sheet pan of roasted veggies for quick lunches and dinners all week.

Topic	What to do	Quick examples
Comfort food that fits your goals	Stick with casseroles that keep protein high, carbs lower, and no added sugar	Creamy centers, bubbly cheese, golden tops, protein-forward builds
Easy starting point	Pick 1 chicken casserole, 1 beef or sausage casserole, and 1 veggie side, cook them this week, take notes, repeat with small swaps	Build a simple 3-recipe rotation you can repeat weekly
Simple swaps that keep carbs in check	Swap the base, change the cheese, add low-carb volume	Cauliflower rice for turnip “hash browns”, hearts of palm for pasta, cheddar to pepper Jack, add mushrooms and spinach
Keep “sugar-free” honest	Read labels, choose “no added sugar”, compare brands, watch serving sizes	BBQ sauce, ketchup, deli ham, sausage, marinara, salsa, taco seasoning
Weeknight plan	Meal prep twice, portion, then pair with veggies	Make 2 casseroles on Sunday, portion them, add a big salad or sheet-pan roasted veggies
Save and share	Save for planning, share with a friend, comment with your targets	Drop your protein goal and net carb limit to help others pick recipes