The Best High-Protein, Low-Carb, Sugar-Free Casserole Recipes: Easy & Traditional

Casseroles are comfort food, but they don’t have to be heavy. This collection of high-protein, low-carb, sugar-free casserole recipes keeps the cozy, traditional feel while making smart swaps that fit your goals.

You’ll see protein-forward choices (like lean meats, eggs, cottage cheese, and Greek yogurt), lower-carb veggies, and portions that don’t leave you hungry. The flavors stay familiar, think creamy bakes, cheesy skillets, and hearty breakfast casseroles, just with a lighter carb load.

When this post says “sugar-free,” it means no added sugar. You’ll still want to watch sauces, condiments, and packaged seasonings, since hidden sugar can sneak in fast.

Macros and calories are included as estimates, but they can change by brand, serving size, and add-ins. These recipes are built for busy weeknights, meal prep, and family dinners, so you can cook once and eat well all week.

How to build a high-protein, low-carb, sugar-free casserole (without losing the cozy feel)

A good casserole has a simple backbone. Think of it like building a comfy sweater, you want warmth and structure, but you don’t want it heavy or stiff. The easiest formula is:

Protein + low-carb veg + binder + flavor + topping

Once you get that, you can mix and match based on what you have. For low-carb, cozy swaps, keep a short “casserole pantry” in mind: cauliflower rice, zucchini, spaghetti squash, egg-based custards, Greek yogurt, cottage cheese, almond flour, pork rind crumbs, low-sugar marinara, sugar-free salsa, and reduced-sodium broths.

One quick habit that keeps casseroles truly sugar-free: scan labels for added sugar. The usual culprits are ketchup, BBQ sauce, jarred marinara, taco sauce, and some “seasoning” packets. If you see sugar, cane sugar, honey, agave, syrup, or dextrose near the top of the ingredient list, pick a different brand.

Protein boosters that actually taste good

Protein is the anchor, but it shouldn’t taste like plain diet food. The best casserole proteins bring flavor and stay tender after baking.

Here are reliable options that work in almost any high-protein, low-carb, sugar-free casserole:

• Chicken (thighs or breast): Thighs stay juicier; breast works best when mixed with a creamy binder.
• Ground turkey: Choose a bit of fat (not extra-lean) for better texture, then season boldly (garlic, onion, paprika).
• Lean beef: Great in taco bakes and cheeseburger-style casseroles. Drain excess fat so the casserole doesn’t get greasy.
• Tuna: Classic “tuna casserole” vibes without noodles, it pairs well with Greek yogurt, celery, mushrooms, and cheddar.
• Shrimp: Cooks fast, so add it near the end or use pre-cooked shrimp to avoid rubbery bites.
• Eggs: The easiest high-protein base for breakfast bakes and crustless quiches.
• Greek yogurt: Adds creaminess and protein, especially in chicken bakes and “alfredo-style” sauces.
• Cottage cheese: Blends smooth for a creamy sauce or stays a bit curdy for lasagna-style layers.
• Reduced-fat cheese: Works best combined with a creamier binder (yogurt or cottage cheese) so it melts nicely.
• Whey or unflavored protein: Only use when it disappears into the dish, like whisking a small amount into Greek yogurt sauce or an egg custard. If you can taste it, it’s too much.

To add protein without drying everything out, focus on moisture and timing. High-protein casseroles can go from cozy to chalky if they bake too long.

A few no-fuss rules that help:

1. Mix lean meat with a creamy binder (Greek yogurt, cottage cheese, or a little reduced-fat cheese) before baking.
2. Add broth when needed, especially with chicken breast or extra-lean turkey. Even a few tablespoons of reduced-sodium broth helps.
3. Don’t overbake. Pull the casserole when it’s just set, then let it rest 10 minutes to finish firming up.
4. Shred or chop protein into bite-size pieces so it heats evenly and doesn’t dry out at the edges.

If you want “comfort food” texture, think creamy, cheesy, and well-seasoned, not just bigger portions of meat.

Low-carb bases and binders that replace pasta, rice, and potatoes

The base is what makes a casserole feel hearty. The trick is picking a low-carb option that matches the vibe you want, then managing moisture so it bakes up thick and scoopable, not watery.

Use these swaps based on the texture you’re after:

• Cauliflower rice: Best for “rice casserole” style dishes (Mexican bakes, cheesy chicken and rice vibes, stuffed pepper casseroles). It takes on sauce well and keeps each bite light.
• Spaghetti squash: Best when you want strands, like a pasta bake feel (chicken parm casserole, baked “spaghetti” with meat sauce). It’s cozy, but naturally wetter than pasta, so plan for draining.
• Zucchini noodles (zoodles) or sliced zucchini: Best for lasagna-style layers or creamy bakes. Zucchini gives a tender bite, but it releases water fast.
• Egg bakes (custard-style): Best for breakfast casseroles and “crustless quiche” dinners. Eggs act as both the base and the binder, which makes prep simple and protein high.

Binders are what hold everything together and keep it creamy. These are the most useful in low-carb casseroles:

• Eggs: Set the casserole and help it slice cleanly.
• Greek yogurt or cottage cheese: Adds creaminess and protein (great for “cream sauce” casseroles).
• Almond flour: Thickens and gives a soft, baked structure (good in meatball bakes or creamy veggie casseroles).
• Pork rind crumbs: Makes a crunchy topping or helps bind meat mixtures, like a low-carb “breadcrumb” swap.

Moisture control is what separates a great casserole from a soggy one. Veggies are healthy, but they dump water as they cook.

Keep these habits in your back pocket:

• Drain watery veggies: Salt zucchini, let it sit 10 to 15 minutes, then squeeze it dry. Do the same with cooked spinach (squeeze hard).
• Thaw and squeeze frozen veg: Frozen cauliflower rice, spinach, and broccoli hold a lot of water. Thaw first, then press out extra liquid.
• Reduce sauces before baking: Simmer low-sugar marinara or salsa for a few minutes if it looks thin.
• Choose thicker flavor bases: Low-sugar marinara and sugar-free salsa add comfort-food flavor without added sugar, but always check labels (some brands sneak in sugar).

When the base is right and the binder is doing its job, you get that classic casserole payoff: creamy center, browned top, and slices that hold together on the plate.

Easy and traditional-style casserole recipes (high-protein, low-carb, sugar-free)

These casseroles keep the classic comfort-food feel, cheesy tops, creamy bakes, hearty scoops, but swap in smart low-carb bases like cauliflower rice, spaghetti squash, zucchini, and low-carb noodles. Every recipe below is no added sugar, high in protein, and built for real life (weeknights, meal prep, leftovers that still taste good).

Southwestern to Shepherd’s Pie

Southwestern Casserole

A taco-style beef and cauliflower rice bake with salsa, peppers, and melted cheese.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 420 cal, 35 g protein, 8 g net carbs, 26 g fat

Ingredients

• 1 lb lean ground beef (90% lean)
• 1 tbsp olive oil
• 1 small yellow onion, diced (about 1 cup)
• 1 red bell pepper, diced (about 1 cup)
• 3 cloves garlic, minced
• 2 tbsp chili powder (no-sugar-added)
• 2 tsp ground cumin
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 3 cups cauliflower rice (fresh or thawed and squeezed dry)
• 1 cup sugar-free salsa
• 1/2 cup full-fat plain Greek yogurt
• 2 cups shredded cheddar cheese, divided
• 2 tbsp chopped cilantro (optional)

Directions

1. Heat oven to 375°F and grease a 9×13-inch baking dish.
2. Heat olive oil in a large skillet, cook onion and bell pepper for 5 minutes.
3. Add garlic and beef, cook until browned, then drain excess fat.
4. Stir in chili powder, cumin, salt, pepper, cauliflower rice, salsa, and Greek yogurt.
5. Spread mixture in the dish, top with 1 1/2 cups cheese.
6. Bake for 20 minutes, add remaining cheese, bake 5 more minutes, rest 10 minutes, then top with cilantro.

Unstuffed Peppers

All the stuffed pepper flavor in one pan, with cauliflower rice and plenty of beef.
Servings: 6 | Prep: 15 min | Cook: 35 min | Est. macros/serving: 390 cal, 33 g protein, 9 g net carbs, 23 g fat

Ingredients

• 1 lb ground turkey or lean beef
• 1 tbsp olive oil
• 3 bell peppers (any color), chopped (about 4 cups)
• 1 small onion, diced (about 1 cup)
• 3 cloves garlic, minced
• 1 tbsp Italian seasoning
• 1 1/2 tsp kosher salt
• 1/2 tsp black pepper
• 1 (14.5 oz) can diced tomatoes (no-sugar-added), drained
• 2 tbsp tomato paste (no added sugar)
• 3 cups cauliflower rice (thawed and squeezed dry)
• 1 1/2 cups shredded mozzarella cheese

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Heat oil in a skillet, cook onion and peppers for 6 minutes.
3. Add garlic and ground meat, cook until browned, then drain.
4. Stir in seasoning, salt, pepper, tomatoes, tomato paste, cauliflower rice, and 1 cup mozzarella.
5. Spread into the dish, top with remaining mozzarella.
6. Bake 20 to 25 minutes, rest 10 minutes before serving.

Broccoli Chicken Casserole

Creamy chicken and broccoli with a cheesy top, no canned soup needed.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 430 cal, 46 g protein, 7 g net carbs, 24 g fat

Ingredients

• 4 cups cooked chicken breast, shredded (about 1 1/2 lb cooked)
• 4 cups broccoli florets (steam, then pat dry)
• 1 1/2 cups full-fat plain Greek yogurt
• 4 oz cream cheese, softened
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 1/2 tsp kosher salt
• 1/2 tsp black pepper
• 2 cups shredded cheddar cheese, divided
• 1/3 cup grated Parmesan cheese

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Whisk yogurt, cream cheese, garlic powder, onion powder, salt, pepper, 1 1/2 cups cheddar, and Parmesan.
3. Fold in chicken and broccoli, then spread into the dish.
4. Top with remaining cheddar.
5. Bake 25 minutes until bubbly, rest 10 minutes before scooping.

Spaghetti Squash Meatball Casserole

A classic red-sauce bake with meatballs and squash instead of pasta.
Servings: 6 | Prep: 20 min | Cook: 40 min | Est. macros/serving: 410 cal, 36 g protein, 10 g net carbs, 24 g fat

Ingredients

• 1 large spaghetti squash (about 3 lb)
• 1 lb ground turkey (or beef)
• 1 large egg
• 1/3 cup grated Parmesan cheese
• 1 tsp Italian seasoning
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 cups low-sugar marinara (no added sugar)
• 1 1/2 cups shredded mozzarella cheese
• 1 tbsp olive oil

Directions

1. Heat oven to 400°F, cut squash in half, scoop seeds, rub with olive oil, and roast cut-side down for 35 minutes.
2. Lower oven to 375°F and scrape squash into strands, then squeeze gently in a clean towel to remove extra water.
3. Mix ground meat, egg, Parmesan, seasoning, salt, and pepper, then form 16 small meatballs.
4. Brown meatballs in a skillet for 6 to 8 minutes (they will finish cooking in the oven).
5. In a 9×13-inch dish, mix squash with marinara, nestle meatballs in, then top with mozzarella.
6. Bake 20 minutes, rest 10 minutes before serving.

Creamy Skinny Pasta Casserole (hearts of palm or shirataki)

A creamy, cheesy pasta-style bake using low-carb noodles that actually hold up.
Servings: 6 | Prep: 15 min | Cook: 25 min | Est. macros/serving: 380 cal, 35 g protein, 8 g net carbs, 22 g fat

Ingredients

• 18 oz hearts of palm pasta (2 packages of 9 oz), drained and rinsed
• 1 tbsp olive oil
• 1 lb cooked chicken breast, chopped
• 1 1/2 cups full-fat plain Greek yogurt
• 4 oz cream cheese, softened
• 1/2 cup chicken broth (reduced-sodium)
• 1 tsp garlic powder
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 1/2 cups shredded mozzarella cheese, divided
• 1/4 cup grated Parmesan cheese

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Pat hearts of palm noodles dry with paper towels.
3. Whisk yogurt, cream cheese, broth, garlic powder, salt, pepper, 1 cup mozzarella, and Parmesan.
4. Stir in noodles and chicken, then spread into the dish.
5. Top with remaining mozzarella and bake 20 minutes, rest 10 minutes before serving.

Mushroom Penne Bake (low-carb pasta alternative)

A cozy mushroom and cheese bake with penne-style noodles, without the carb crash.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 410 cal, 34 g protein, 9 g net carbs, 25 g fat

Ingredients

• 14 oz shirataki penne, drained and rinsed (about 2 packages)
• 1 tbsp butter
• 1 tbsp olive oil
• 12 oz cremini mushrooms, sliced
• 1 small onion, diced (about 1 cup)
• 3 cloves garlic, minced
• 1 1/2 cups cooked chicken or turkey, chopped
• 1 1/2 cups full-fat plain Greek yogurt
• 1/2 cup chicken broth (reduced-sodium)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 1/2 cups shredded provolone or mozzarella, divided

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Dry-fry shirataki in a nonstick skillet for 6 to 8 minutes to remove moisture, then set aside.
3. Heat butter and oil, cook mushrooms and onion for 8 minutes until browned.
4. Add garlic for 30 seconds, then stir in broth, yogurt, salt, pepper, meat, noodles, and 1 cup cheese.
5. Spread into the dish, top with remaining cheese, bake 18 to 20 minutes, rest 10 minutes.

Chili Mac Casserole (low-carb mac substitute)

A chili-meets-mac bake using cauliflower and low-carb noodles for the classic spoonable bite.
Servings: 6 | Prep: 15 min | Cook: 35 min | Est. macros/serving: 440 cal, 38 g protein, 11 g net carbs, 26 g fat

Ingredients

• 1 lb lean ground beef
• 1 tbsp olive oil
• 1 small onion, diced (about 1 cup)
• 3 cloves garlic, minced
• 2 tbsp chili powder (no-sugar-added)
• 1 tsp ground cumin
• 1 1/2 tsp kosher salt
• 1/2 tsp black pepper
• 1 (14.5 oz) can diced tomatoes (no-sugar-added), drained
• 1 cup sugar-free tomato sauce
• 3 cups cauliflower florets, chopped small (steam, then pat dry)
• 9 oz hearts of palm elbow-style noodles, drained and patted dry
• 2 cups shredded cheddar cheese, divided

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Cook onion in oil for 4 minutes, add garlic for 30 seconds.
3. Add beef, cook until browned, then drain.
4. Stir in chili powder, cumin, salt, pepper, tomatoes, tomato sauce, cauliflower, noodles, and 1 1/2 cups cheddar.
5. Spread into the dish, top with remaining cheddar, bake 20 minutes, rest 10 minutes.

Hamburger Casserole

A cheeseburger-style bake with pickles and mustard flavor, minus the bun.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 460 cal, 36 g protein, 7 g net carbs, 31 g fat

Ingredients

• 1 1/2 lb ground beef (85% to 90% lean)
• 1 small onion, diced (about 1 cup)
• 2 cloves garlic, minced
• 1 1/2 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp paprika
• 1 cup dill pickles, chopped and patted dry
• 1 tbsp yellow mustard (no sugar added)
• 1/2 cup sugar-free ketchup
• 1/2 cup sour cream
• 2 cups shredded cheddar cheese, divided
• 2 cups cauliflower rice (thawed and squeezed dry)

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Cook beef and onion in a skillet until browned, then drain.
3. Stir in garlic, salt, pepper, paprika, pickles, mustard, ketchup, sour cream, cauliflower rice, and 1 1/2 cups cheese.
4. Spread into the dish, top with remaining cheese.
5. Bake 20 minutes, rest 10 minutes before serving.

De-Lightful Tuna Casserole

Classic tuna casserole comfort using cauliflower and a yogurt-cheese sauce.
Servings: 6 | Prep: 15 min | Cook: 25 min | Est. macros/serving: 330 cal, 37 g protein, 6 g net carbs, 16 g fat

Ingredients

• 3 (5 oz) cans tuna in water, drained
• 4 cups cauliflower florets, steamed and patted dry
• 1 cup celery, sliced (about 2 stalks)
• 1 cup mushrooms, sliced
• 1 tbsp butter
• 1 1/4 cups full-fat plain Greek yogurt
• 4 oz cream cheese, softened
• 1 tsp Dijon mustard (no sugar added)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 1/2 cups shredded cheddar cheese, divided

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Sauté celery and mushrooms in butter for 6 minutes.
3. Whisk yogurt, cream cheese, Dijon, salt, pepper, and 1 cup cheddar.
4. Fold in tuna, cauliflower, and sautéed veggies, then spread into the dish.
5. Top with remaining cheddar, bake 20 minutes, rest 10 minutes.

Skillet Shepherd’s Pie (use cauliflower mash)

A weeknight shepherd’s pie with a rich meat base and fluffy cauliflower topping.
Servings: 6 | Prep: 20 min | Cook: 35 min | Est. macros/serving: 430 cal, 34 g protein, 10 g net carbs, 28 g fat

Ingredients

• 2 lb cauliflower florets
• 2 tbsp butter
• 1/4 cup heavy cream
• 1 tsp kosher salt, divided
• 1/2 tsp black pepper, divided
• 1 lb ground lamb or beef
• 1 small onion, diced (about 1 cup)
• 2 cloves garlic, minced
• 1 cup frozen peas and carrots blend (measure and keep portion small)
• 2 tbsp tomato paste (no added sugar)
• 1 cup beef broth (reduced-sodium)
• 1 tsp Worcestershire sauce (no sugar added)

Directions

1. Heat oven to 400°F.
2. Boil cauliflower until very tender, drain well, then mash with butter, cream, 1/2 tsp salt, and 1/4 tsp pepper.
3. Brown meat in an oven-safe skillet, add onion and cook 4 minutes, add garlic for 30 seconds.
4. Stir in peas and carrots, tomato paste, broth, Worcestershire, remaining salt, and remaining pepper, simmer 5 minutes.
5. Spoon cauliflower mash over the top, bake 15 minutes, then broil 2 minutes if you want browning.

Tortilla bakes to tuna-friendly classics

Chili Tortilla Bake (use low-carb tortillas)

A layered chili bake with tortillas, cheese, and a thick, scoopable texture.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 450 cal, 38 g protein, 10 g net carbs, 27 g fat

Ingredients

• 1 lb ground turkey
• 1 tbsp olive oil
• 1 small onion, diced (about 1 cup)
• 2 cloves garlic, minced
• 2 tbsp chili powder (no-sugar-added)
• 1 tsp ground cumin
• 1 1/2 tsp kosher salt
• 1 (14.5 oz) can diced tomatoes (no-sugar-added), drained
• 1 cup sugar-free tomato sauce
• 6 low-carb tortillas (8-inch)
• 2 cups shredded Mexican-blend cheese, divided
• 1/2 cup sour cream

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Cook onion in oil for 4 minutes, add garlic for 30 seconds.
3. Add turkey, cook until no longer pink, then stir in spices, salt, tomatoes, and tomato sauce.
4. Layer 2 tortillas, half the chili, 1 cup cheese, then repeat.
5. Dollop sour cream on top and spread gently, then bake 20 minutes, rest 10 minutes.

Beef, Potato & Egg Bake (use turnip or radish)

A hearty breakfast-for-dinner bake with beef, eggs, and “potato” cubes from turnip.
Servings: 6 | Prep: 20 min | Cook: 40 min | Est. macros/serving: 420 cal, 32 g protein, 9 g net carbs, 28 g fat

Ingredients

• 3 cups turnip, peeled and diced (about 1/2-inch cubes)
• 1 tbsp olive oil
• 1 lb ground beef
• 1 tsp kosher salt, divided
• 1/2 tsp black pepper, divided
• 1 tsp smoked paprika
• 8 large eggs
• 1/2 cup heavy cream
• 1 1/2 cups shredded cheddar cheese
• 2 tbsp chopped green onions (optional)

Directions

1. Heat oven to 400°F and grease a 9×13-inch dish.
2. Toss turnip with olive oil, 1/2 tsp salt, and 1/4 tsp pepper, roast on a sheet pan for 20 minutes.
3. Brown beef with paprika, remaining salt, and remaining pepper, then spread into the dish.
4. Add roasted turnip and sprinkle with cheese.
5. Whisk eggs and cream, pour over top, bake 18 to 22 minutes until set, rest 10 minutes, top with green onions.

Turkey Potpie (almond flour biscuit topping)

A cozy potpie-style casserole with a quick almond flour biscuit top.
Servings: 6 | Prep: 20 min | Cook: 35 min | Est. macros/serving: 470 cal, 39 g protein, 11 g net carbs, 30 g fat

Ingredients

• 2 tbsp butter
• 1 small onion, diced (about 1 cup)
• 2 cups mushrooms, sliced
• 2 cups cooked turkey, chopped
• 1 1/2 cups chicken broth (reduced-sodium)
• 1/2 cup heavy cream
• 1 cup frozen mixed vegetables (measure portion)
• 1 tsp dried thyme
• 1 1/2 tsp kosher salt
• 1/2 tsp black pepper
• 1 1/2 cups almond flour
• 2 tsp baking powder
• 2 large eggs
• 1/3 cup sour cream

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Cook onion and mushrooms in butter for 6 minutes.
3. Stir in turkey, broth, cream, vegetables, thyme, salt, and pepper, simmer 5 minutes, then pour into the dish.
4. Mix almond flour and baking powder, then stir in eggs and sour cream.
5. Drop biscuit batter in spoonfuls over the filling and spread lightly.
6. Bake 25 minutes until golden and bubbly, rest 10 minutes.

Mushroom Turkey Tetrazzini (use low-carb noodles)

A creamy turkey and mushroom bake with classic tetrazzini flavor, minus regular pasta.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 400 cal, 40 g protein, 8 g net carbs, 22 g fat

Ingredients

• 18 oz hearts of palm linguine, drained and patted dry
• 1 tbsp butter
• 1 tbsp olive oil
• 12 oz mushrooms, sliced
• 3 cloves garlic, minced
• 3 cups cooked turkey, shredded
• 1 1/4 cups full-fat plain Greek yogurt
• 1/2 cup chicken broth (reduced-sodium)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 1/2 cups shredded mozzarella, divided
• 1/4 cup grated Parmesan cheese

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Sauté mushrooms in butter and oil for 8 minutes, add garlic for 30 seconds.
3. Stir in broth, yogurt, salt, pepper, turkey, noodles, 1 cup mozzarella, and Parmesan.
4. Spread into the dish, top with remaining mozzarella, bake 20 minutes, rest 10 minutes.

Summer Squash Mushroom Casserole

A veggie-forward, cheesy bake that still eats like comfort food.
Servings: 6 | Prep: 15 min | Cook: 35 min | Est. macros/serving: 310 cal, 20 g protein, 9 g net carbs, 22 g fat

Ingredients

• 4 cups yellow squash, sliced (about 4 medium)
• 2 cups mushrooms, sliced
• 1 small onion, thinly sliced
• 2 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 large eggs
• 1 cup full-fat plain Greek yogurt
• 2 cups shredded cheddar cheese, divided

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Toss squash, mushrooms, onion, oil, salt, and pepper, spread in the dish.
3. Roast 15 minutes, then stir to release steam.
4. Whisk eggs and yogurt, stir in 1 1/2 cups cheese, then pour over vegetables.
5. Top with remaining cheese and bake 18 to 20 minutes, rest 10 minutes.

Slow-Cooker Frittata Provencal

A set-it-and-forget-it egg bake with tomatoes, herbs, and feta.
Servings: 6 | Prep: 10 min | Cook: 2 hr 30 min | Est. macros/serving: 290 cal, 22 g protein, 6 g net carbs, 20 g fat

Ingredients

• 10 large eggs
• 1/2 cup heavy cream
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 1/2 cups zucchini, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup roasted red peppers, chopped (no-sugar-added jar)
• 4 oz feta cheese, crumbled
• 2 tbsp olive oil (for greasing slow cooker)

Directions

1. Grease slow cooker crock with olive oil.
2. Add zucchini, tomatoes, and roasted red peppers.
3. Whisk eggs, cream, salt, pepper, oregano, and basil, then pour into the slow cooker.
4. Sprinkle feta on top, cover, cook on LOW for 2 1/2 to 3 hours until set.
5. Rest with lid off for 10 minutes, then slice.

Shrimp Casserole

A creamy shrimp bake with garlic, lemon, and a buttery Parmesan top.
Servings: 6 | Prep: 15 min | Cook: 20 min | Est. macros/serving: 360 cal, 39 g protein, 5 g net carbs, 20 g fat

Ingredients

• 2 lb raw shrimp, peeled and deveined
• 2 tbsp butter, divided
• 3 cloves garlic, minced
• 1 tbsp lemon juice
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 cup full-fat plain Greek yogurt
• 1/2 cup grated Parmesan cheese, divided
• 1 cup shredded mozzarella cheese
• 2 tbsp chopped parsley (optional)

Directions

1. Heat oven to 400°F and grease a 9×13-inch dish.
2. Toss shrimp with lemon juice, salt, and pepper, spread in the dish.
3. Melt 1 tbsp butter, stir in garlic, then whisk into yogurt with 1/4 cup Parmesan.
4. Spoon sauce over shrimp, top with mozzarella and remaining Parmesan.
5. Dot with remaining butter and bake 12 to 15 minutes until shrimp are pink, rest 5 minutes, top with parsley.

Rich Baked Spaghetti (spaghetti squash or low-carb noodles)

A baked spaghetti-style casserole with meat sauce and lots of cheese.
Servings: 6 | Prep: 20 min | Cook: 45 min | Est. macros/serving: 430 cal, 37 g protein, 10 g net carbs, 26 g fat

Ingredients

• 1 large spaghetti squash (about 3 lb)
• 1 lb Italian sausage (no sugar added)
• 2 cups low-sugar marinara (no added sugar)
• 1 tsp garlic powder
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 1/2 cups ricotta cheese
• 2 cups shredded mozzarella cheese, divided
• 1/4 cup grated Parmesan cheese

Directions

1. Heat oven to 400°F, roast squash cut-side down for 35 minutes, then scrape into strands and squeeze gently dry.
2. Lower oven to 375°F.
3. Brown sausage, then stir in marinara, garlic powder, salt, and pepper.
4. Layer half the squash, half the sauce, ricotta, and 1 cup mozzarella, then repeat.
5. Top with remaining mozzarella and Parmesan, bake 20 minutes, rest 10 minutes.

Black Bean Turkey Enchiladas (measured beans, low-carb tortillas)

Enchilada-style rolls with turkey, a small amount of black beans, and sugar-free sauce.
Servings: 6 | Prep: 20 min | Cook: 25 min | Est. macros/serving: 420 cal, 39 g protein, 12 g net carbs, 23 g fat

Ingredients

• 1 lb ground turkey
• 1 tbsp olive oil
• 1 tsp ground cumin
• 2 tsp chili powder (no-sugar-added)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 3/4 cup cooked black beans, rinsed and drained (measured)
• 1 1/2 cups shredded cheddar cheese, divided
• 6 low-carb tortillas (8-inch)
• 1 1/2 cups sugar-free enchilada sauce
• 1/2 cup sour cream (optional)

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Brown turkey in oil, stir in cumin, chili powder, salt, and pepper.
3. Stir in beans and 1 cup cheese, then divide filling across tortillas and roll.
4. Place seam-side down, pour enchilada sauce over top, sprinkle remaining cheese.
5. Bake 20 minutes, rest 10 minutes, serve with sour cream if you like.

Classic Cottage Pie (cauliflower topping)

A traditional cottage pie feel with a rich beef base and cauliflower mash topping.
Servings: 6 | Prep: 20 min | Cook: 40 min | Est. macros/serving: 440 cal, 34 g protein, 10 g net carbs, 29 g fat

Ingredients

• 2 lb cauliflower florets
• 2 tbsp butter
• 1/4 cup heavy cream
• 1 tsp kosher salt, divided
• 1/2 tsp black pepper, divided
• 1 lb ground beef
• 1 small onion, diced (about 1 cup)
• 2 cloves garlic, minced
• 1 cup mushrooms, chopped
• 2 tbsp tomato paste (no added sugar)
• 1 cup beef broth (reduced-sodium)
• 1 tsp dried thyme

Directions

1. Heat oven to 400°F.
2. Boil cauliflower until tender, drain well, mash with butter, cream, 1/2 tsp salt, and 1/4 tsp pepper.
3. Brown beef, add onion and mushrooms, cook 6 minutes, add garlic for 30 seconds.
4. Stir in tomato paste, broth, thyme, remaining salt, and remaining pepper, simmer 5 minutes.
5. Spread meat in a baking dish, top with cauliflower mash, bake 15 minutes, then rest 10 minutes.

Strata to ziti-style favorites

Roasted Vegetable Strata (low-carb bread or no bread)

A savory egg strata packed with roasted veggies, with optional low-carb bread cubes.
Servings: 6 | Prep: 20 min | Cook: 40 min | Est. macros/serving: 320 cal, 23 g protein, 8 g net carbs, 22 g fat

Ingredients

• 4 cups mixed vegetables (zucchini, bell pepper, onion), chopped
• 1 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 10 large eggs
• 1/2 cup heavy cream
• 1 1/2 cups shredded mozzarella cheese
• 6 oz keto bread, cubed (optional, about 3 cups)
• 2 tbsp chopped basil (optional)

Directions

1. Heat oven to 400°F and grease a 9×13-inch dish.
2. Toss vegetables with oil, salt, and pepper, roast 15 minutes.
3. Whisk eggs and cream, stir in mozzarella and bread cubes (if using).
4. Fold in roasted vegetables, pour into the dish.
5. Bake at 375°F for 25 minutes until set, rest 10 minutes, top with basil.

Tortilla Pie (low-carb tortillas)

A layered tortilla pie with seasoned meat, sauce, and lots of cheese.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 440 cal, 36 g protein, 10 g net carbs, 27 g fat

Ingredients

• 1 lb ground beef or turkey
• 1 tbsp olive oil
• 1 tsp ground cumin
• 2 tsp chili powder (no-sugar-added)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 cup sugar-free salsa
• 6 low-carb tortillas (8-inch)
• 2 cups shredded Monterey Jack cheese, divided
• 1/2 cup sour cream

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Brown meat in oil, stir in cumin, chili powder, salt, pepper, and salsa.
3. Layer 2 tortillas, half the meat, 1 cup cheese, then repeat layers.
4. Spread sour cream on top, sprinkle remaining cheese.
5. Bake 20 minutes, rest 10 minutes before slicing.

Chicken Tetrazzini (low-carb noodles)

Creamy chicken, mushrooms, and noodles baked until bubbly and golden.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 410 cal, 44 g protein, 8 g net carbs, 22 g fat

Ingredients

• 18 oz hearts of palm linguine, drained and patted dry
• 2 tbsp butter
• 12 oz mushrooms, sliced
• 2 cloves garlic, minced
• 4 cups cooked chicken, shredded
• 1 1/4 cups full-fat plain Greek yogurt
• 1/2 cup chicken broth (reduced-sodium)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 1/2 cups shredded mozzarella, divided
• 1/4 cup grated Parmesan cheese

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Sauté mushrooms in butter for 8 minutes, add garlic for 30 seconds.
3. Stir in broth, yogurt, salt, pepper, chicken, noodles, 1 cup mozzarella, and Parmesan.
4. Spread into the dish, top with remaining mozzarella.
5. Bake 20 minutes, rest 10 minutes.

Garden Veggie Egg Bake

A simple egg casserole packed with vegetables and cheese for an easy slice-and-go meal.
Servings: 6 | Prep: 15 min | Cook: 35 min | Est. macros/serving: 300 cal, 22 g protein, 7 g net carbs, 20 g fat

Ingredients

• 10 large eggs
• 1/2 cup heavy cream
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 cups spinach, chopped and squeezed dry
• 1 cup bell pepper, diced
• 1 cup zucchini, diced
• 1 cup mushrooms, sliced
• 1 1/2 cups shredded cheddar cheese

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Spread vegetables evenly in the dish, then sprinkle cheese over them.
3. Whisk eggs, cream, salt, and pepper, then pour into the dish.
4. Bake 30 to 35 minutes until set, rest 10 minutes before slicing.

Baked Orange Roughy and Rice (use cauliflower rice)

A mild, family-friendly fish casserole with creamy cauliflower rice and a cheesy finish.
Servings: 6 | Prep: 15 min | Cook: 25 min | Est. macros/serving: 340 cal, 38 g protein, 8 g net carbs, 16 g fat

Ingredients

• 2 lb orange roughy fillets
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp paprika
• 4 cups cauliflower rice (thawed and squeezed dry)
• 1 cup full-fat plain Greek yogurt
• 1/2 cup chicken broth (reduced-sodium)
• 1 tbsp lemon juice
• 1 1/2 cups shredded mozzarella cheese, divided

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Mix cauliflower rice with yogurt, broth, lemon juice, and 1 cup cheese, spread in the dish.
3. Season fish with salt, pepper, and paprika, place on top.
4. Sprinkle remaining cheese and bake 18 to 22 minutes until fish flakes, rest 5 minutes.

Pastry-Topped Turkey Casserole (almond flour topping)

A creamy turkey casserole with a simple almond flour “pastry” topping that bakes golden.
Servings: 6 | Prep: 20 min | Cook: 35 min | Est. macros/serving: 480 cal, 41 g protein, 10 g net carbs, 30 g fat

Ingredients

• 2 cups cooked turkey, chopped
• 2 cups broccoli florets (steam and pat dry)
• 1 cup mushrooms, sliced
• 1 cup chicken broth (reduced-sodium)
• 1/2 cup heavy cream
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 1/2 cups almond flour
• 1 tsp baking powder
• 1/2 tsp garlic powder
• 2 large eggs
• 3 tbsp melted butter

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Stir turkey, broccoli, mushrooms, broth, cream, salt, and pepper, then spread into the dish.
3. Mix almond flour, baking powder, and garlic powder, then stir in eggs and melted butter.
4. Spread topping over the filling in an even layer.
5. Bake 25 minutes until golden, rest 10 minutes.

Enchilada Casserole (sugar-free enchilada sauce)

A layered enchilada bake that cuts like lasagna, with sugar-free sauce and tortillas.
Servings: 6 | Prep: 20 min | Cook: 30 min | Est. macros/serving: 430 cal, 39 g protein, 11 g net carbs, 24 g fat

Ingredients

• 2 cups cooked shredded chicken
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp chili powder (no-sugar-added)
• 1 tsp kosher salt
• 1 1/2 cups sugar-free enchilada sauce
• 6 low-carb tortillas (8-inch)
• 2 cups shredded cheddar cheese, divided
• 1/2 cup sour cream

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Mix chicken with cumin, chili powder, salt, and 1/2 cup enchilada sauce.
3. Layer 2 tortillas, chicken, 1 cup sauce, and 1 cup cheese, then repeat.
4. Spread sour cream on top, sprinkle remaining cheese.
5. Bake 20 minutes, rest 10 minutes before slicing.

Easy Ziti Bake (low-carb ziti substitute)

A classic baked ziti feel using low-carb noodles and a meat sauce.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 460 cal, 40 g protein, 10 g net carbs, 27 g fat

Ingredients

• 18 oz hearts of palm lasagna sheets or penne-style noodles, drained and patted dry
• 1 lb ground beef or turkey
• 2 cups low-sugar marinara (no added sugar)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp Italian seasoning
• 1 1/2 cups ricotta cheese
• 2 cups shredded mozzarella cheese, divided
• 1/4 cup grated Parmesan cheese

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Brown meat, drain, then stir in marinara, salt, pepper, and Italian seasoning.
3. In the dish, layer noodles, meat sauce, ricotta, and 1 cup mozzarella, then repeat.
4. Top with remaining mozzarella and Parmesan.
5. Bake 20 minutes, rest 10 minutes before serving.

Chicken and Swiss Stuffing Bake (low-carb stuffing)

A cozy chicken bake with Swiss cheese and a simple low-carb stuffing top.
Servings: 6 | Prep: 20 min | Cook: 30 min | Est. macros/serving: 480 cal, 46 g protein, 9 g net carbs, 29 g fat

Ingredients

• 4 cups cooked chicken, chopped
• 1 1/2 cups full-fat plain Greek yogurt
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp onion powder
• 6 oz Swiss cheese, sliced
• 3 cups keto bread cubes (about 6 oz)
• 3 tbsp butter, melted
• 1/2 cup chicken broth (reduced-sodium)
• 1 tsp poultry seasoning

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Mix chicken with yogurt, salt, pepper, and onion powder, spread in the dish.
3. Layer Swiss cheese slices over the chicken mixture.
4. Toss bread cubes with melted butter, broth, and poultry seasoning, then spread on top.
5. Bake 25 minutes until browned, rest 10 minutes.

Greek Breakfast Casserole

A feta-and-spinach egg bake with sausage and Mediterranean flavor.
Servings: 6 | Prep: 15 min | Cook: 35 min | Est. macros/serving: 410 cal, 30 g protein, 6 g net carbs, 29 g fat

Ingredients

• 1 lb pork sausage (no sugar added)
• 10 large eggs
• 1/2 cup heavy cream
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 cups spinach, chopped and squeezed dry
• 1 cup cherry tomatoes, halved
• 4 oz feta cheese, crumbled
• 2 tbsp chopped dill or parsley (optional)

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Brown sausage, drain, then spread in the dish.
3. Add spinach, tomatoes, and feta over the sausage.
4. Whisk eggs, cream, salt, and pepper, then pour into the dish.
5. Bake 30 to 35 minutes until set, rest 10 minutes, top with dill.

Pasta-style to veggie-forward casseroles

Chicken Pasta Casserole (low-carb noodle option)

A creamy chicken pasta bake using hearts of palm noodles for a classic comfort bite.
Servings: 6 | Prep: 15 min | Cook: 25 min | Est. macros/serving: 410 cal, 44 g protein, 8 g net carbs, 22 g fat

Ingredients

• 18 oz hearts of palm pasta, drained and patted dry
• 4 cups cooked chicken, chopped
• 1 1/4 cups full-fat plain Greek yogurt
• 4 oz cream cheese, softened
• 1/2 cup chicken broth (reduced-sodium)
• 1 tsp garlic powder
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 cups shredded mozzarella cheese, divided

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Whisk yogurt, cream cheese, broth, garlic powder, salt, pepper, and 1 1/2 cups mozzarella.
3. Stir in chicken and noodles, spread into the dish.
4. Top with remaining mozzarella, bake 20 minutes, rest 10 minutes.

Chicken Amandine (casserole-style bake)

A green bean and chicken bake topped with buttery almonds, inspired by chicken amandine.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 420 cal, 41 g protein, 7 g net carbs, 26 g fat

Ingredients

• 1 1/2 lb chicken breast, cooked and sliced
• 5 cups green beans (steam and pat dry)
• 1 cup full-fat plain Greek yogurt
• 1/2 cup chicken broth (reduced-sodium)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp garlic powder
• 1 cup shredded mozzarella cheese
• 1/2 cup sliced almonds
• 2 tbsp butter, melted

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Mix yogurt, broth, salt, pepper, and garlic powder, then stir in mozzarella.
3. Add green beans and chicken to the dish, pour sauce over and toss gently.
4. Toss almonds with melted butter, sprinkle on top.
5. Bake 20 to 25 minutes, rest 10 minutes.

Chicken Tamale Bake (cauliflower base, almond flour, sugar-free sauce)

A tamale-style bake with a savory cauliflower base and a cheesy top.
Servings: 6 | Prep: 20 min | Cook: 35 min | Est. macros/serving: 440 cal, 42 g protein, 11 g net carbs, 24 g fat

Ingredients

• 4 cups cauliflower rice (thawed and squeezed dry)
• 2 large eggs
• 1/2 cup almond flour
• 1 tsp baking powder
• 1 tsp kosher salt
• 1 tsp ground cumin
• 2 cups cooked shredded chicken
• 1 1/2 cups sugar-free enchilada sauce
• 2 cups shredded cheddar cheese, divided
• 1/4 cup chopped cilantro (optional)

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Mix cauliflower rice, eggs, almond flour, baking powder, salt, and cumin, press into the dish.
3. Bake base for 12 minutes to set it.
4. Top with chicken, enchilada sauce, and 1 1/2 cups cheese.
5. Bake 18 minutes, top with remaining cheese for 2 minutes, rest 10 minutes, add cilantro.

Chicken Biscuit Bake (almond flour biscuits)

A creamy chicken casserole with biscuit-style topping that stays low-carb.
Servings: 6 | Prep: 20 min | Cook: 35 min | Est. macros/serving: 490 cal, 41 g protein, 12 g net carbs, 31 g fat

Ingredients

• 4 cups cooked chicken, chopped
• 2 cups broccoli florets (steam and pat dry)
• 1 cup chicken broth (reduced-sodium)
• 1/2 cup heavy cream
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 1/2 cups almond flour
• 2 tsp baking powder
• 2 large eggs
• 3 tbsp melted butter

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Mix chicken, broccoli, broth, cream, salt, and pepper, then pour into the dish.
3. Mix almond flour and baking powder, then stir in eggs and melted butter.
4. Drop batter in spoonfuls over filling and spread lightly.
5. Bake 25 minutes until golden, rest 10 minutes.

Contest-Winning Cajun Cabbage

A spicy-satisfying cabbage and sausage casserole that tastes like a skillet dinner in a scoop.
Servings: 6 | Prep: 15 min | Cook: 35 min | Est. macros/serving: 520 cal, 28 g protein, 9 g net carbs, 41 g fat

Ingredients

• 1 lb smoked sausage (no sugar added), sliced
• 2 tbsp butter
• 1 small onion, sliced (about 1 cup)
• 1 green bell pepper, sliced (about 1 cup)
• 6 cups green cabbage, chopped
• 1 tbsp Cajun seasoning (no-sugar-added)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 cup shredded cheddar cheese

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Brown sausage in a skillet, then add butter, onion, and pepper, cook 5 minutes.
3. Add cabbage, Cajun seasoning, salt, and pepper, cook 6 minutes to soften.
4. Transfer to dish, top with cheddar, bake 15 minutes, rest 10 minutes.

Zucchini Lasagna

A lasagna-style casserole with zucchini strips, meat sauce, and ricotta.
Servings: 6 | Prep: 25 min | Cook: 40 min | Est. macros/serving: 450 cal, 38 g protein, 11 g net carbs, 28 g fat

Ingredients

• 3 large zucchini, sliced lengthwise into thin strips
• 1 1/2 tsp kosher salt, divided
• 1 lb ground beef or turkey
• 2 cups low-sugar marinara (no added sugar)
• 1 tsp Italian seasoning
• 1/2 tsp black pepper
• 1 1/2 cups ricotta cheese
• 2 cups shredded mozzarella cheese, divided
• 1/4 cup grated Parmesan cheese

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Salt zucchini strips with 1 tsp salt, rest 10 minutes, then pat very dry.
3. Brown meat, drain, then stir in marinara, Italian seasoning, remaining salt, and pepper.
4. Layer zucchini, meat sauce, ricotta, and 1 cup mozzarella, then repeat.
5. Top with remaining mozzarella and Parmesan, bake 30 minutes, rest 15 minutes before slicing.

Mexicali Casserole

A cheesy beef-and-cauliflower rice casserole with Tex-Mex flavor and a browned top.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 460 cal, 36 g protein, 9 g net carbs, 31 g fat

Ingredients

• 1 lb ground beef
• 1 tbsp olive oil
• 1 small onion, diced (about 1 cup)
• 2 cloves garlic, minced
• 2 tbsp taco seasoning (no-sugar-added)
• 3 cups cauliflower rice (thawed and squeezed dry)
• 1 cup sugar-free salsa
• 1/2 cup sour cream
• 2 cups shredded pepper jack or cheddar, divided

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Cook onion in oil for 4 minutes, add garlic for 30 seconds.
3. Add beef, cook until browned, drain, then stir in taco seasoning.
4. Stir in cauliflower rice, salsa, sour cream, and 1 1/2 cups cheese.
5. Spread into dish, top remaining cheese, bake 20 minutes, rest 10 minutes.

Vegan Spaghetti Squash with Balsamic Vegetables (sugar-free)

A veggie-heavy spaghetti squash bake with tangy balsamic flavor, no added sugar.
Servings: 6 | Prep: 20 min | Cook: 40 min | Est. macros/serving: 190 cal, 6 g protein, 12 g net carbs, 13 g fat

Ingredients

• 1 large spaghetti squash (about 3 lb)
• 2 tbsp olive oil
• 1 zucchini, diced (about 1 1/2 cups)
• 1 red bell pepper, diced (about 1 cup)
• 1 small red onion, diced (about 1 cup)
• 8 oz mushrooms, sliced
• 2 tbsp balsamic vinegar
• 1 tsp garlic powder
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/4 cup chopped basil (optional)

Directions

1. Heat oven to 400°F, roast squash cut-side down for 35 minutes.
2. Sauté zucchini, pepper, onion, and mushrooms in olive oil for 10 minutes.
3. Stir in balsamic vinegar, garlic powder, salt, and pepper, cook 2 minutes.
4. Scrape squash into strands, mix with vegetables, bake in a dish at 375°F for 10 minutes.
5. Rest 5 minutes, top with basil.

Southwest Vegetarian Bake

A protein-boosted veggie bake using eggs and cheese, with salsa and peppers.
Servings: 6 | Prep: 15 min | Cook: 35 min | Est. macros/serving: 320 cal, 21 g protein, 10 g net carbs, 22 g fat

Ingredients

• 8 large eggs
• 1/2 cup heavy cream
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp ground cumin
• 2 cups zucchini, diced
• 1 cup bell peppers, diced
• 1/2 cup green onions, sliced
• 1 cup sugar-free salsa, drained if watery
• 2 cups shredded cheddar cheese, divided

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Add zucchini, peppers, green onions, salsa, and 1 1/2 cups cheese to the dish.
3. Whisk eggs, cream, salt, pepper, and cumin, then pour into the dish.
4. Top with remaining cheese, bake 30 to 35 minutes, rest 10 minutes.

Chicken Wild Rice Casserole (cauliflower rice)

A creamy chicken “wild rice” casserole using cauliflower rice to keep net carbs low.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 420 cal, 44 g protein, 9 g net carbs, 23 g fat

Ingredients

• 4 cups cooked chicken, chopped
• 4 cups cauliflower rice (thawed and squeezed dry)
• 1 cup mushrooms, sliced
• 1 tbsp butter
• 1 1/2 cups full-fat plain Greek yogurt
• 1/2 cup chicken broth (reduced-sodium)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp dried thyme
• 2 cups shredded Swiss or mozzarella, divided

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Sauté mushrooms in butter for 6 minutes.
3. Stir mushrooms with chicken, cauliflower rice, yogurt, broth, salt, pepper, thyme, and 1 1/2 cups cheese.
4. Spread into the dish, top with remaining cheese, bake 20 minutes, rest 10 minutes.

Cobbler to comfort-food classics

Short Rib Cobbler (mashed cauliflower topping)

A rich short rib bake with a fluffy cauliflower mash topping instead of potatoes.
Servings: 6 | Prep: 20 min | Cook: 2 hr 45 min | Est. macros/serving: 560 cal, 43 g protein, 9 g net carbs, 39 g fat

Ingredients

• 2 lb beef short ribs
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 1 small onion, chopped (about 1 cup)
• 2 cloves garlic, minced
• 2 cups beef broth (reduced-sodium)
• 1 tbsp tomato paste (no added sugar)
• 1 tsp dried thyme
• 2 lb cauliflower florets
• 2 tbsp butter
• 1/4 cup heavy cream

Directions

1. Heat oven to 325°F.
2. Season short ribs with salt and pepper, sear in oil until browned.
3. Add onion and garlic, cook 2 minutes, then add broth, tomato paste, and thyme.
4. Cover and bake 2 1/2 hours until tender, then shred meat and return to sauce in a baking dish.
5. Boil cauliflower until tender, drain well, mash with butter and cream.
6. Spread cauliflower mash over short rib filling, bake at 400°F for 15 minutes, rest 10 minutes.

Beans, Bacon & Tomato Bake (measured beans)

A smoky, tangy bean bake with bacon and tomatoes, portioned to keep carbs in check.
Servings: 6 | Prep: 10 min | Cook: 30 min | Est. macros/serving: 320 cal, 18 g protein, 14 g net carbs, 20 g fat

Ingredients

• 6 slices bacon, chopped
• 1 small onion, diced (about 1 cup)
• 2 (14.5 oz) cans diced tomatoes (no-sugar-added), drained
• 1 1/2 cups canned navy beans, rinsed and drained (measured)
• 1 tbsp apple cider vinegar
• 1 tsp smoked paprika
• 1 tsp kosher salt
• 1/2 tsp black pepper

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Cook bacon until crisp, then add onion and cook 4 minutes.
3. Stir in tomatoes, beans, vinegar, paprika, salt, and pepper.
4. Pour into dish and bake 20 minutes, rest 10 minutes before serving.

Black Beans with Bell Peppers & Rice (cauliflower rice, measured beans)

A rice-style casserole with peppers and a controlled portion of black beans.
Servings: 6 | Prep: 15 min | Cook: 30 min | Est. macros/serving: 290 cal, 16 g protein, 13 g net carbs, 18 g fat

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced (about 1 cup)
• 2 bell peppers, diced (about 2 cups)
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 4 cups cauliflower rice (thawed and squeezed dry)
• 1 cup black beans, rinsed and drained (measured)
• 1 cup shredded cheddar cheese
• 1/2 cup sugar-free salsa

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Sauté onion and peppers in oil for 6 minutes, add garlic for 30 seconds.
3. Stir in cumin, salt, pepper, cauliflower rice, beans, salsa, and cheese.
4. Bake 20 minutes, rest 10 minutes.

Turkey and Stuffing Casserole (low-carb stuffing)

A holiday-style turkey casserole with low-carb stuffing that still feels classic.
Servings: 6 | Prep: 20 min | Cook: 30 min | Est. macros/serving: 460 cal, 48 g protein, 10 g net carbs, 25 g fat

Ingredients

• 4 cups cooked turkey, chopped
• 1 1/2 cups full-fat plain Greek yogurt
• 1/2 cup chicken broth (reduced-sodium)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp poultry seasoning
• 3 cups keto bread cubes (about 6 oz)
• 3 tbsp butter, melted
• 1 cup celery, diced
• 1/2 cup onion, diced

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Mix turkey, yogurt, broth, salt, pepper, and poultry seasoning, spread in the dish.
3. Toss bread cubes with melted butter, celery, and onion.
4. Spread stuffing over turkey mixture and bake 25 minutes, rest 10 minutes.

Broccoli Casserole

A simple, cheesy broccoli bake that works as a main or hearty side.
Servings: 6 | Prep: 10 min | Cook: 25 min | Est. macros/serving: 310 cal, 22 g protein, 8 g net carbs, 21 g fat

Ingredients

• 6 cups broccoli florets (steam and pat dry)
• 1 1/4 cups full-fat plain Greek yogurt
• 4 oz cream cheese, softened
• 1 tsp garlic powder
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 cups shredded cheddar cheese, divided

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Whisk yogurt, cream cheese, garlic powder, salt, pepper, and 1 1/2 cups cheese.
3. Fold in broccoli and spread into dish.
4. Top with remaining cheese, bake 20 minutes, rest 10 minutes.

Artichoke Ratatouille Chicken

A rustic chicken bake with artichokes, zucchini, tomatoes, and herbs.
Servings: 6 | Prep: 20 min | Cook: 35 min | Est. macros/serving: 360 cal, 42 g protein, 10 g net carbs, 16 g fat

Ingredients

• 2 lb chicken breast, cut into bite-size pieces
• 1 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp dried thyme
• 1 zucchini, diced (about 1 1/2 cups)
• 1 eggplant, diced (about 3 cups)
• 1 (14.5 oz) can diced tomatoes (no-sugar-added), drained
• 1 (14 oz) can artichoke hearts in water, drained and chopped
• 3 cloves garlic, minced

Directions

1. Heat oven to 400°F and grease a 9×13-inch dish.
2. Toss chicken with oil, salt, pepper, and thyme, spread in dish.
3. Add zucchini, eggplant, tomatoes, artichokes, and garlic, toss gently.
4. Bake 30 to 35 minutes until chicken is cooked through, rest 10 minutes.

Vegetable Noodle Casserole (zucchini and/or hearts of palm)

A veggie noodle bake with a cheesy, marinara-style finish.
Servings: 6 | Prep: 20 min | Cook: 30 min | Est. macros/serving: 340 cal, 26 g protein, 11 g net carbs, 22 g fat

Ingredients

• 4 medium zucchini, spiralized or thin-sliced (about 6 cups)
• 1 tsp kosher salt
• 18 oz hearts of palm noodles, drained and patted dry
• 2 cups low-sugar marinara (no added sugar)
• 1 1/2 cups cottage cheese
• 2 cups shredded mozzarella cheese, divided
• 1 tsp Italian seasoning
• 1/2 tsp black pepper

Directions

1. Heat oven to 375°F and grease a 9×13-inch dish.
2. Salt zucchini, rest 10 minutes, then squeeze very dry.
3. Mix zucchini, hearts of palm noodles, marinara, cottage cheese, Italian seasoning, pepper, and 1 1/2 cups mozzarella.
4. Spread into dish, top with remaining mozzarella, bake 20 minutes, rest 10 minutes.

Italian Pork and Potato Casserole (use radish or turnip)

An Italian-style pork bake with “potato” cubes from radish or turnip.
Servings: 6 | Prep: 20 min | Cook: 45 min | Est. macros/serving: 470 cal, 38 g protein, 11 g net carbs, 29 g fat

Ingredients

• 2 lb pork tenderloin, cut into bite-size pieces
• 3 cups turnip or radish, diced (about 1/2-inch cubes)
• 2 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tbsp Italian seasoning
• 3 cloves garlic, minced
• 1 cup chicken broth (reduced-sodium)
• 1/2 cup grated Parmesan cheese

Directions

1. Heat oven to 400°F and grease a 9×13-inch dish.
2. Toss pork and turnip with oil, salt, pepper, Italian seasoning, and garlic, spread in dish.
3. Pour broth around (not over) the pork so the top can brown.
4. Bake 40 to 45 minutes until pork is cooked and turnip is tender, top with Parmesan, rest 10 minutes.

Potato Chicken Casserole (cauliflower plus small measured potato option)

A chicken-and-“potato” casserole that uses mostly cauliflower, with a small potato portion for tradition.
Servings: 6 | Prep: 20 min | Cook: 40 min | Est. macros/serving: 420 cal, 40 g protein, 13 g net carbs, 22 g fat

Ingredients

• 4 cups cauliflower florets, chopped (steam and pat dry)
• 1 cup potato, peeled and diced small (measured)
• 2 lb chicken thighs, boneless and skinless, cut into pieces
• 1 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp paprika
• 1 cup full-fat plain Greek yogurt
• 1/2 cup chicken broth (reduced-sodium)
• 1 1/2 cups shredded cheddar cheese

Directions

1. Heat oven to 400°F and grease a 9×13-inch dish.
2. Boil diced potato for 6 minutes, drain well.
3. Toss chicken with oil, salt, pepper, and paprika, add to dish with cauliflower and potato.
4. Mix yogurt and broth, pour over top, sprinkle with cheese.
5. Bake 30 minutes until chicken is cooked through, rest 10 minutes before serving.

Make-ahead, freezing, and reheating tips so casseroles stay flavorful (not watery)

A high-protein, low-carb casserole is perfect for meal prep, but it has one common weakness: extra moisture. Cauliflower rice, zucchini, spinach, salsa, yogurt sauces, and frozen veggies can all release water as they sit, freeze, and reheat. The goal is simple, keep the casserole thick and scoopable, with bold flavor in every bite.

Start with a few habits that pay off every time:

• Pre-cook and dry out moisture-heavy veggies (steam, roast, or sauté, then pat dry).
• Cool completely before covering so steam doesn’t turn into puddles in the fridge.
• Use the right pan: glass or ceramic works great for even heat, metal browns edges faster, either way use a dish that gives you some surface area so moisture can cook off.
• Portion for meal prep: cut into individual servings once cooled, then store in shallow containers so it chills fast and reheats evenly.

If you know a casserole tends to get soggy (hello, zucchini lasagna), consider storing sauce separately. Keep the baked casserole base (protein + veg + binder) in one container, and the marinara, salsa, or extra gravy in another. When you reheat, warm the sauce and spoon it over the top. You get better texture and fresher flavor.

Freezing works best when you plan for it during prep, not after the casserole is already watery.

Make-ahead and freezing checklist that prevents wateriness

• Proteins: Cook ground meats first and drain well. For chicken, use cooked, shredded meat (or quickly sear pieces) so the casserole doesn’t dump raw juices.
• Zucchini and eggplant: Salt slices 10 to 15 minutes, then squeeze or pat very dry. For best results, roast slices 8 to 12 minutes first.
• Spinach: Thaw frozen spinach, then squeeze hard until it feels almost dry. A clean towel works better than paper towels.
• Cauliflower rice: If frozen, thaw and squeeze dry. If fresh, sauté 5 to 8 minutes to cook off steam.
• Creamy sauces: Simmer thin sauces to reduce before mixing, or plan to thicken (more on that below).
• Cool before freezing: Let the baked casserole cool, portion, then freeze. Trapping heat creates ice crystals, and those melt into water later.

For thawing, the best move is overnight in the fridge. If you’re short on time, reheat from frozen with a foil cover, then uncover at the end to dry the top and brown it.

Safe internal temps matter, especially when you reheat meal prep. Reheat poultry casseroles to 165°F in the center. If you’re reheating in the microwave, stir or rotate portions when you can, because microwaves heat unevenly.

Fix common problems fast: bland, dry, runny, or burnt edges

Most casserole issues have the same root cause: the balance of salt, acid, fat, and moisture got off track. The fix is usually quick, and you can do it without “starting over.”

If it tastes bland (even with cheese)

Bland casseroles often need salt in layers and a little acidity to wake up the flavors. Think of it like turning up the volume, not changing the song.

Try this fast:

• Add acid at the end: 1 to 2 teaspoons lemon juice or vinegar (apple cider vinegar works well in beef, white vinegar works in creamy chicken bakes). Add a little, taste, then add more if needed.
• Salt in layers next time: season the meat while it cooks, season the veggies, then taste the sauce before baking. If you only salt at the end, the inside can still taste flat.
• Use “warm” spices: garlic powder, onion powder, paprika, chili powder, Italian seasoning, and black pepper add depth without adding carbs.

If the casserole is already baked, sprinkle a pinch of salt over the hot surface, then add a squeeze of lemon and stir gently as you serve. It’s a small move that makes a big difference.

If it’s dry (especially chicken breast casseroles)

Dry casseroles usually come from overbaking, extra-lean protein, or not enough sauce.

Fix it right away:

• Add broth, not water: drizzle 2 to 4 tablespoons warm chicken broth (or beef broth) over the portion, cover, then reheat gently.
• Tent with foil: when reheating a whole pan, cover for most of the time to protect the top, then uncover for the last 5 to 10 minutes.
• Stir in a creamy binder: a spoonful of Greek yogurt, sour cream, or blended cottage cheese per serving brings back creaminess without a sugary sauce.

For make-ahead meals, slightly underbake creamy casseroles so they finish cooking during reheating. Pull them when the center is set but still looks moist, then rest 10 minutes before cutting.

If it’s runny or watery

Watery casseroles come from veggie moisture, thin sauces, and steam trapped under lids. This is extra common with cauliflower rice, zucchini, spinach, mushrooms, salsa, and frozen veg.

Fix a runny casserole after baking:

1. Rest it first: let it sit 10 to 15 minutes. Many casseroles thicken as they cool slightly.
2. Uncover and bake a bit longer: 5 to 12 minutes at 375°F helps moisture evaporate.
3. Thicken the sauce on the spot: if you can scoop some liquid into a small pan, simmer it to reduce, then stir it back in.

Prevent it next time with one of these:

• Use thicker sauces: choose a thicker marinara or reduced salsa, and simmer thin sauces for a few minutes before mixing.
• Dry your veg like it matters: squeeze zucchini, squeeze spinach, pat mushrooms dry after sautéing.
• Thicken carefully: a tiny pinch of xanthan gum can tighten a sauce fast. Start very small, whisk well, then wait a minute before adding more. Too much can turn gluey.

Meal prep tip: if your recipe uses marinara or salsa, store extra sauce separately and add it when reheating. The casserole stays firm, and you still get a saucy bite.

If the edges burn before the center is hot

Burnt edges usually mean the pan is too close to the heating element, the oven runs hot, or the casserole has a lot of cheese on top.

Quick fixes:

• Tent with foil as soon as the top is browned, then keep baking until the center is hot.
• Move the rack to the middle so the top doesn’t over-brown.
• Add cheese later: for cheesy casseroles, bake most of the way, then add the final layer of cheese for the last 5 to 10 minutes.

When reheating single portions, go lower and slower. A medium oven (325°F to 350°F) or a microwave at reduced power keeps the outside from getting tough while the inside warms through to 165°F for poultry.

Smart shopping list for sugar-free, low-carb casserole cooking

If you want high-protein, low-carb, sugar-free casseroles to feel easy, the win happens at the store. When your cart is stocked with a few dependable building blocks, you can throw together a cheesy bake, a taco-style skillet casserole, or a breakfast egg dish without hunting for “special” ingredients every time.

Use the list below as a practical pantry map. It’s set up so you can screenshot it and shop fast. One note that saves a lot of frustration: “Keto-friendly” doesn’t always mean sugar-free. Keep your eyes on labels, not front-of-package claims.

Proteins that bake well and reheat without drying out

Protein is the backbone of high-protein casseroles, but not every option stays tender after baking. These picks hold up well, taste familiar, and work across most recipes in this post.

Here’s a reliable protein shopping list:

• Ground meats: ground turkey, ground chicken, lean ground beef, ground pork (great for taco bakes, cheeseburger casseroles, and egg bakes).
• Chicken: boneless skinless thighs (juicier), chicken breast (best with a creamy binder like Greek yogurt or cottage cheese).
• Turkey: turkey breast cutlets or leftover roasted turkey (perfect for potpie-style casseroles).
• Seafood: shrimp (fast cooking), canned tuna (easy pantry protein for creamy bakes).
• Eggs: the quickest “binder + protein” in one, for breakfast casseroles and crustless quiche dinners.

A few smart add-ons help you hit higher protein without weird texture:

• Plain Greek yogurt and cottage cheese (they count as dairy too, but think of them as protein tools).
• Unflavored whey protein (optional, only if you already like it, and only in small amounts so you can’t taste it).

Quick store tip: if you’re buying sausage, bacon, deli meats, or meatballs, choose options labeled “no sugar added” and still check the ingredient list. Sugar sneaks into seasoned meats more than people expect.

Frozen veggies that make casseroles easy (and not watery)

Frozen vegetables are the weeknight shortcut, but casseroles have one common enemy: water. The goal is to buy frozen veg that fits low-carb eating, then plan to drain or squeeze when needed.

Keep these in your freezer for low-carb casserole cooking:

• Cauliflower rice (the classic rice swap for taco bakes, cheesy chicken “rice,” and stuffed pepper casseroles).
• Broccoli florets (best all-purpose vegetable for creamy bakes).
• Spinach (buy chopped spinach if you hate fighting long leaves, it squeezes dry faster).
• Green beans (great in chicken bakes, tuna casseroles, and holiday-style dishes).
• Peppers and onion blend (huge time saver for Tex-Mex casseroles, just cook off moisture first).
• Riced cauliflower blends (cauliflower + broccoli, cauliflower + sweet potato blends can be higher carb, so read the bag).

How to keep frozen veggies from ruining texture:

• Thaw, then press out water (especially spinach and cauliflower rice).
• Roast or sauté first if you have time. It cooks off steam and adds flavor.
• Avoid sauce overload when using frozen veg. If your salsa or marinara is thin, simmer it for a few minutes before mixing.

If you want one freezer “hero” to stock: cauliflower rice plus frozen broccoli covers a lot of casseroles, from cheesy chicken bakes to chili mac-style dishes.

Dairy and “creamy binders” that keep casseroles rich without added sugar

Low-carb casseroles still need that classic cozy texture, creamy center, browned cheesy top, and a scoop that holds together. Dairy does that job well, and it also boosts protein.

Stock these staples:

• Plain Greek yogurt (full-fat or 2%): creamy, tangy, high protein, great in chicken and tuna casseroles.
• Cottage cheese: blend it smooth for sauces, or use it as-is for lasagna-style layers.
• Cream cheese: thickens sauces fast and helps lean meats stay moist.
• Sour cream: adds richness and balances spicy casseroles (taco bakes, enchilada casseroles).
• Shredded cheese: cheddar, mozzarella, Monterey Jack, pepper jack, Swiss (buy blocks and shred if you want better melt).
• Parmesan: adds salty bite and helps toppings brown.
• Heavy cream (optional): useful for egg bakes and richer sauces, a little goes a long way.

A quick label habit: flavored yogurts often have added sugar, even “healthy” ones. For casseroles, you want plain. If a dairy product is labeled “light” or “reduced-fat,” still check for added starches or sugars.

If you’re sensitive to tang, mix Greek yogurt with cream cheese or a bit of broth before adding it. Think of it like smoothing out a strong coffee with cream, same comfort, less bite.

Sauces, canned goods, and spices (where sugar hides most often)

Most “mystery carbs” in casseroles come from sauces. The meat and veggies are usually fine, then ketchup, marinara, salsa, or seasoning packets quietly add sugar.

Keep these sugar-smart items on hand:

• Low-sugar marinara labeled “no sugar added” or “0g added sugar”
• Sugar-free salsa (or salsa with 0g added sugar, check the ingredient list)
• Diced tomatoes and tomato paste labeled no sugar added
• Broths: chicken and beef broth (reduced-sodium helps you control salt)
• Mustard and Dijon (usually safe, still scan labels)
• Hot sauce (many are sugar-free, some aren’t)

Spices that cover most casserole styles:

• Garlic powder, onion powder, paprika, black pepper, Italian seasoning
• Chili powder and cumin (Tex-Mex and chili bakes)
• Poultry seasoning and thyme (potpie-style casseroles, turkey bakes)

Sugar-check reminders (screenshot this part):

• Look for “no sugar added” and “0g added sugar” first.
• Watch for common sugar names: sugar, cane sugar, brown sugar, honey, agave, maple syrup, corn syrup, rice syrup, dextrose, maltose, fructose, glucose, maltodextrin.

If any of those show up near the top of the ingredient list, it’s usually not worth it for a “sugar-free” casserole plan.

Low-carb noodles and tortillas that don’t turn mushy

If you want traditional casserole vibes (ziti bakes, tortilla bakes, tetrazzini), the swap matters. Some low-carb pasta options hold up well in the oven, others can get soft or watery.

Good picks for baking:

• Hearts of palm noodles: mild taste, solid texture, great for creamy pasta bakes.
• Shirataki noodles (konjac): can work well if you dry them first, they’re best in saucy casseroles with strong seasoning.
• Low-carb tortillas: ideal for enchilada casseroles and tortilla bakes, choose brands with 0g added sugar when possible.

Quick shopping tips that prevent disappointment:

• Buy shapes that match the casserole (penne or elbows for “mac,” linguine for tetrazzini-style bakes).
• Plan to rinse and dry hearts of palm noodles well.
• For shirataki, check that the package has minimal ingredients, then cook off moisture before mixing.

If you’d rather skip specialty noodles, keep low-carb “bases” in mind too: spaghetti squash, zucchini, and cauliflower rice often taste more natural in baked dishes and are easy to find year-round.

Thickeners and structure builders (so casseroles slice cleanly)

Low-carb casseroles can go runny if you rely on watery vegetables and thin sauces. A few simple thickeners fix that without adding sugar or loads of carbs.

Keep these on hand:

• Eggs: the simplest thickener for breakfast bakes and creamy casseroles.
• Almond flour: helps bind and adds a baked, casserole-like structure (also useful for biscuit-style toppings).
• Pork rind crumbs: crunchy topping or binder for meat mixtures, very low carb.
• Parmesan: thickens and helps sauces cling to veggies.
• Xanthan gum (optional): a tiny pinch thickens sauces fast, go slow so it doesn’t get gummy.

If you’re shopping once for several recipes, almond flour plus eggs covers the most ground. Think of them like the “glue” and “frame” that keep everything together.

One more practical pick: psyllium husk powder shows up in some low-carb baking, but it can change texture in casseroles. If you’re new to it, stick with eggs, cheese, and almond flour first.

Toppings that add crunch and comfort (without sneaky sugar)

Toppings make casseroles feel like comfort food. They also help fix texture, because a browned top adds contrast to a creamy center.

Stock these topping staples:

• Shredded cheese (a final layer added near the end browns best)
• Parmesan (mix with butter for a crisp top)
• Sliced almonds (great on green bean and chicken bakes)
• Pork rind crumbs (for a “breadcrumb” feel without carbs)
• Cooked crumbled bacon (check for added sugar in cured bacon)
• Green onions, parsley, cilantro (fresh bite on rich casseroles)

A quick label reminder: “seasoned” crumbs and crunchy toppings often hide sugar. If you want a crunchy top, pork rind crumbs or almond flour based topping mixes are easier to keep sugar-free.

If you want that old-school golden finish, add your topping in two steps: bake the casserole until hot and set, then add the final cheese or crunchy layer for the last few minutes. It’s a small move, but it makes the whole pan taste more like the classic version.

Enjoy!

These high-protein, low-carb, sugar-free casserole recipes keep the comfort-food feel, but with better macros that fit real-life goals. Simple swaps like cauliflower rice, zucchini, spaghetti squash, and low-carb tortillas make old favorites easy to bake again, and meal prep turns one pan into several no-stress meals.

Key takeaways:

• Comfort-food classics can stay cozy while keeping carbs and sugar low.
• A few smart swaps make traditional casseroles doable on busy nights.
• Meal prep and freezing make these recipes even easier to stick with.

Start with 2 to 3 crowd-pleasers, like unstuffed peppers, broccoli chicken casserole, and cottage pie, then build from there. Save this post, pick your favorite protein or veggie, and keep sauces sugar-free so the flavor stays bold and the label stays clean.

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