The Best High-Protein, Low-Carb, Sugar-Free Casserole Recipes You’ll Love

Casseroles shouldn’t feel like a carb bomb or a sugar trap. With the right swaps, high-protein, low-carb, sugar-free casserole recipes can be cozy, filling, and still work for your goals.

In real life, that combo means protein-forward meals (think chicken, turkey, eggs, beef, or tofu), smart carbs (non-starchy veggies instead of pasta or rice), and no added sugar (including sneaky sweet sauces and “glazed” toppings). These recipes are great healthy dinner options for busy families, meal prep Sundays, keto-ish eaters, and anyone who wants more diabetes-friendly options without giving up comfort food.

You’ll see familiar favorites like “taco bake” and “chicken Alfredo” style casseroles, just adapted to keep carbs low and sugar out. KetoSugarFree.com is the home base for easy keto casserole recipes, plus weekly meal ideas that make these casseroles simple to plan and repeat.

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

A great high-protein, low-carb casserole starts before the oven even preheats. The goal is simple: build the dish around protein, then add gluten-free low-carb comfort-food textures (creamy, cheesy, saucy, crispy) without letting starches sneak back in.

If you use KetoSugarFree.com recipes as your base, this part gets easier. You can plug in your favorite protein, pick a “starch” swap, and keep sauces simple without losing that cozy casserole feel.

Best protein choices and easy ways to boost grams per serving

Think of lean protein as the foundation, not an add-on. If the recipe starts with a small amount of meat and lots of pasta or rice, it will be hard to “fix” later. Start with a lean protein you already like and can cook fast, then use smart boosters to raise grams per serving without adding carbs.

Here are reliable high-protein picks that fit most casserole flavors:

• Chicken breast: Mild, lean, and easy for taco bakes, Alfredo-style casseroles, and buffalo chicken.
• Ground turkey: Great for cheeseburger casseroles, taco bakes, and Italian-seasoned skillet bases.
• Lean beef: Adds richer flavor, so a little goes a long way in “lasagna” style bakes.
• Tuna: A fast pantry option for a tuna casserole when you want zero prep.
• Eggs: Perfect for breakfast casseroles and for binding ingredients into clean slices.

Then stack on protein boosters that don’t fight the texture:

1. Add egg whites: Stir in a few egg whites to the mixture (or combine with whole eggs). It boosts protein and helps the casserole set without changing flavor much.
2. Use higher-protein dairy: Choose Greek yogurt over sour cream in creamy bakes, and cottage cheese as a “ricotta swap” in lasagna-style casseroles. Both add protein and a rich mouthfeel.
3. Pick reduced-fat cheese (when it makes sense): Reduced-fat cheese often has slightly more protein per calorie than full-fat. It also melts well in casseroles. Use it where you want gooey texture without making the dish overly heavy.
4. Optional, add collagen peptides: Collagen can add protein to sauces and creamy mixtures with minimal taste. It’s not a complete protein, so treat it as a bonus, not the main event.

A quick mindset shift helps: aim for protein in every scoop. If you’re portioning for meal prep, weigh or measure your cooked protein first, then add vegetables and sauce around it. KetoSugarFree.com casserole ideas work well here because they’re already built around low-carb ingredients, so your protein choices get to shine.

Low carb swaps that still feel like comfort food

Casseroles fail when they feel “watery” or too veggie-forward. The fix is picking starch replacements that mimic the role of potatoes, pasta, and rice: they should hold sauce, add bulk, and feel tender. You don’t need perfection, you just need the right match for the style of casserole you’re making.

These swaps are the most dependable:

• Cauliflower rice: Grain-free and best for cheesy “rice” bakes and taco-style casseroles. Tip: squeeze out moisture or sauté first to avoid a soggy pan.
• Shredded cabbage: Works like noodles in skillet-to-oven bakes, and it holds up well for leftovers.
• Zucchini: Great for lasagna-style layers or “zoodle” casseroles. Salt it first, then blot dry to cut water.
• Spaghetti squash: Gives a noodle vibe for Alfredo and marinara bakes, with a lighter bite.
• Hearts of palm noodles: A strong pasta replacement in creamy casseroles, especially if you rinse and drain well.
• Lupini beans (optional): Higher protein and lower net carbs than many beans. They can work in chili-style casseroles or taco bakes if you like the texture.

For that thick, creamy comfort-food feel, starch is usually doing the heavy lifting in classic recipes. You can get the same result with thickeners:

• Almond flour thickener: Adds body to sauces and can help “glue” a casserole together. It’s also useful in crisp toppings.
• Xanthan gum (tiny amounts): A pinch can thicken a sauce fast. Start small, it thickens more as it sits.

Potato and rice casseroles are the hardest to recreate exactly, so go in with a simple plan: either swap the base (like cauliflower rice), or keep a smaller portion of the higher-carb ingredient and bulk it up with protein and veg. That way you still get the familiar comfort-food taste, but you stay aligned with your goals.

If you’re pulling ideas from KetoSugarFree.com, check the sauce ingredients too. Comfort food often hides sugar in bottled dressings, marinara, and seasoning mixes. A sugar-free sauce plus a smart base is what makes the whole casserole work, not just the protein choice.

Recipe pack: high protein, low carb, sugar free casseroles (ingredients and directions)

If you want comfort food that still fits a high-protein, low-carb, no-added-sugar plan, casseroles are one of the easiest wins. The key is simple: keep sauces and seasonings no-added-sugar, build around a solid protein, then use smart swaps like cauliflower rice, zucchini noodles, spaghetti squash, or cabbage.

When a recipe says “check label,” it’s there for a reason. Sugar sneaks into salsa, marinara, ham, sausage, soup mix, and even sun-dried tomatoes. If you want help picking truly sugar-free options, KetoSugarFree.com has ingredient guides you can use while you shop.

Chicken Potato Casserole (low carb swap option)

This one hits the cozy “chicken and potatoes” vibe, with cauliflower as the low-carb stand-in.

Ingredients (one per line, exact amounts):

• 1 1/2 lb boneless, skinless chicken breast, cubed
• 3 cups cauliflower florets, cut small (potato swap)
• 1 1/2 cups diced potatoes (optional, for moderate low carb)
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• 1 tsp salt
• 1/2 tsp black pepper
• 1 1/2 cups plain nonfat Greek yogurt
• 1/2 cup chicken broth, low sodium
• 1 1/2 cups shredded cheddar cheese, reduced fat
• 2 cups broccoli florets

Directions (each step on its own line):

1. Heat oven to 400 F and spray a 9×13 inch baking dish.
2. Toss chicken, cauliflower (and potatoes if using), oil, and spices in a bowl.
3. Spread mixture in the baking dish, bake 20 minutes.
4. Stir yogurt and broth, pour over casserole, top with broccoli.
5. Sprinkle cheese on top, bake 15 to 20 minutes until chicken is 165 F.
6. Rest 5 minutes, then serve.

Yield: 6 servings.
Macros (estimate per serving, cauliflower version): 360 calories, 45g protein, 12g carbs, 4g fiber, 14g fat.
Note: For no-added-sugar ingredient picks, see KetoSugarFree.com.

Mexican Quinoa Casserole (low carb swap option)

You get taco-night flavor with cauliflower rice, plus a small quinoa option if you’re going moderate low-carb.

Ingredients:

• 1 lb 99% lean ground turkey
• 1 tbsp olive oil
• 1 small onion, diced (about 3/4 cup)
• 1 bell pepper, diced (about 1 cup)
• 2 tsp chili powder
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp salt
• 1/2 tsp black pepper
• 1 1/2 cups cauliflower rice
• 1/2 cup cooked quinoa (optional, for moderate low carb)
• 1 cup no-added-sugar salsa (check label)
• 1/2 cup chicken broth, low sodium
• 1 cup shredded Mexican blend cheese
• 1/4 cup chopped cilantro

Directions:

1. Heat oven to 375 F and spray an 8×11 inch dish.
2. Brown turkey in a skillet with oil, add onion and pepper, cook 5 minutes.
3. Stir in spices, salsa, cauliflower rice, broth, and quinoa if using.
4. Pour into dish, top with cheese.
5. Bake 20 to 25 minutes until bubbly.
6. Top with cilantro and serve.

Yield: 6 servings.
Macros (estimate per serving, cauliflower only): 310 calories, 33g protein, 10g carbs, 3g fiber, 15g fat.
Tip: KetoSugarFree.com has no-added-sugar salsa lists.

Cashew Chicken Casserole (no added sugar sauce)

This feels like takeout, without the sweet sauce problem. Coconut aminos keeps it savory (still check labels).

Ingredients:

• 1 1/2 lb boneless, skinless chicken thighs, chopped
• 1 tbsp avocado oil
• 3 cups broccoli florets
• 1 cup sliced mushrooms
• 1/2 cup diced green onion
• 1/2 cup roasted cashews, chopped
• 1/2 cup coconut aminos (check label)
• 1 tbsp rice vinegar
• 2 tsp grated ginger
• 2 cloves garlic, minced
• 1 tbsp sesame oil
• 1 tbsp cornstarch substitute (use 1 tsp xanthan gum or 2 tbsp arrowroot, optional)

Directions:

1. Heat oven to 400 F and grease a 9×13 inch dish.
2. Sear chicken in a skillet with avocado oil for 5 to 6 minutes.
3. Add broccoli, mushrooms, and green onion to the dish and top with chicken.
4. Whisk coconut aminos, vinegar, ginger, garlic, sesame oil, and thickener.
5. Pour sauce over the casserole, sprinkle cashews on top.
6. Bake 15 to 20 minutes until chicken is 165 F.

Yield: 6 servings.
Macros (estimate per serving): 420 calories, 35g protein, 9g carbs, 3g fiber, 28g fat.
Note: KetoSugarFree.com has no-added-sugar stir fry sauce tips.

Healthy Buffalo Chicken Casserole

Creamy, tangy, and built for meal prep. Use a no-added-sugar buffalo sauce (many brands sneak in sugar).

Ingredients:

• 1 1/2 lb cooked shredded chicken breast
• 1 tbsp olive oil
• 2 cups cauliflower rice
• 1 1/2 cups chopped celery
• 1 cup plain nonfat Greek yogurt
• 4 oz light cream cheese
• 1/2 cup no-added-sugar buffalo hot sauce (check label)
• 1 tsp garlic powder
• 1/2 tsp salt
• 1 1/2 cups shredded mozzarella, part skim
• 2 tbsp chopped green onion

Directions:

1. Heat oven to 375 F and spray a 9×13 inch dish.
2. Warm yogurt, cream cheese, and hot sauce in a pan until smooth.
3. Stir in garlic powder and salt.
4. Mix chicken, cauliflower rice, and celery with sauce, spread in dish.
5. Top with mozzarella, bake 20 minutes.
6. Broil 2 minutes if desired, top with green onion.

Yield: 6 servings.
Macros (estimate per serving): 350 calories, 44g protein, 8g carbs, 2g fiber, 16g fat.

Healthy Chicken Pot Pie Casserole (crustless)

All the comfort, none of the crust. Almond flour thickens the filling so it eats like the real thing. One of our favorite casserole recipes.

Ingredients:

• 1 1/2 lb cooked shredded chicken
• 2 tbsp butter
• 1 1/2 cups diced carrots (about 2 large)
• 1 1/2 cups frozen peas (optional, moderate carb)
• 2 cups chopped celery
• 2 cups sliced mushrooms
• 2 cups chicken broth, low sodium
• 1 cup plain nonfat Greek yogurt
• 1/2 cup heavy cream
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp dried thyme
• 1 tsp garlic powder
• 1/4 cup almond flour (thickener)

Directions:

1. Heat oven to 375 F and grease a 9×13 inch dish.
2. Saute carrots, celery, and mushrooms in butter for 8 minutes.
3. Whisk broth, yogurt, cream, seasonings, and almond flour.
4. Stir chicken and peas into veggies, pour sauce in, mix well.
5. Bake 25 to 30 minutes until thick and bubbly.
6. Rest 10 minutes before serving.

Yield: 8 servings.
Macros (estimate per serving, with peas): 330 calories, 33g protein, 12g carbs, 3g fiber, 16g fat.

Greek Chicken Casserole

Bright lemon, creamy yogurt, salty feta, and lots of protein. Add cucumber after baking for crunch.

Ingredients:

• 1 1/2 lb boneless, skinless chicken breast, cubed
• 1 tbsp olive oil
• 2 tsp oregano
• 1 tsp garlic powder
• 1 tsp salt
• 1/2 tsp black pepper
• 2 cups chopped zucchini
• 1 cup chopped cucumber (add after baking, optional)
• 1 cup cherry tomatoes, halved
• 1/2 cup chopped red onion
• 1 1/2 cups plain nonfat Greek yogurt
• 2 tbsp lemon juice
• 1 cup crumbled feta
• 2 cups baby spinach

Directions:

1. Heat oven to 400 F and spray a 9×13 inch dish.
2. Toss chicken with oil and seasonings, spread in dish.
3. Add zucchini, tomatoes, and red onion around chicken.
4. Bake 18 to 22 minutes until chicken is 165 F.
5. Stir yogurt with lemon juice, fold in spinach, spoon over hot casserole.
6. Top with feta and cucumber if using.

Yield: 6 servings.
Macros (estimate per serving): 340 calories, 46g protein, 9g carbs, 2g fiber, 14g fat.

Ground Turkey Sweet Potato Casserole (moderate low carb)

This one sits in the “moderate low-carb” zone, but still stays protein-forward.

Ingredients:

• 1 lb 93% lean ground turkey
• 1 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 2 medium sweet potatoes, thin sliced (about 3 cups)
• 2 cups cauliflower florets, chopped small
• 1 cup plain nonfat Greek yogurt
• 1/2 cup chicken broth
• 1 1/2 cups shredded cheddar cheese, reduced fat

Directions:

1. Heat oven to 375 F and spray a 9×13 inch dish.
2. Brown turkey with oil and spices, drain if needed.
3. Layer sweet potato slices and cauliflower in dish, top with turkey.
4. Mix yogurt and broth, pour over.
5. Top with cheese, cover with foil.
6. Bake 35 minutes covered, then 10 minutes uncovered until tender.

Yield: 6 servings.
Macros (estimate per serving): 410 calories, 34g protein, 22g carbs, 4g fiber, 18g fat.

Ham Potato Broccoli Casserole (low carb swap option)

A classic combo. The biggest “gotcha” is ham, since added sugar is common.

Ingredients:

• 1 1/2 lb diced ham (check label for added sugar)
• 4 cups broccoli florets
• 3 cups cauliflower florets, chopped (potato swap)
• 1 cup diced potatoes (optional)
• 1 1/2 cups plain nonfat Greek yogurt
• 1/2 cup chicken broth
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 1/2 tsp salt
• 2 cups shredded cheddar cheese

Directions:

1. Heat oven to 400 F and grease a 9×13 inch dish.
2. Add ham, broccoli, cauliflower (and potato if using) to the dish.
3. Whisk yogurt, broth, and seasonings, pour over and mix.
4. Top with cheddar cheese.
5. Bake 25 to 30 minutes until hot and bubbly.
6. Rest 5 minutes, serve.

Yield: 6 servings.
Macros (estimate per serving, cauliflower version): 380 calories, 35g protein, 10g carbs, 3g fiber, 22g fat.

Pork Chops Wild Rice Casserole (low carb swap option)

Creamy and hearty, with cauliflower rice doing most of the work. Add a small amount of wild rice if you want.

Ingredients:

• 1 1/2 lb boneless pork chops, cut in strips
• 1 tbsp olive oil
• 8 oz mushrooms, sliced
• 1 small onion, diced
• 2 cups cauliflower rice
• 1/2 cup cooked wild rice (optional, moderate low carb)
• 1 1/2 cups chicken broth, low sodium
• 1/2 cup plain Greek yogurt
• 1/2 cup heavy cream
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp dried thyme

Directions:

1. Heat oven to 375 F and spray a 9×13 inch dish.
2. Sear pork in oil for 3 to 4 minutes.
3. Add mushrooms and onion, cook 4 minutes.
4. Stir in cauliflower rice, broth, yogurt, cream, and seasonings.
5. Pour into dish, bake 25 to 30 minutes.
6. Check pork is 145 F, rest 5 minutes.

Yield: 6 servings.
Macros (estimate per serving, cauliflower only): 390 calories, 36g protein, 8g carbs, 2g fiber, 24g fat.

Low Carb Taco Salsa Casserole

Fast, cheesy, and easy to portion. Salsa and seasoning are where sugar usually hides.

Ingredients:

• 1 lb 96% lean ground beef
• 1 tbsp olive oil
• 2 tbsp taco seasoning, no-added-sugar
• 1 cup no-added-sugar salsa (check label)
• 2 cups riced cauliflower
• 1 cup diced zucchini
• 1/2 cup chopped black olives
• 1 1/2 cups shredded cheddar
• 1/2 cup plain Greek yogurt (for topping)

Directions:

1. Heat oven to 400 F and grease an 8×11 inch dish.
2. Brown ground beef in oil, stir in taco seasoning and salsa.
3. Mix in cauliflower rice and zucchini.
4. Spread in dish, top with olives and cheddar.
5. Bake 15 to 20 minutes until melted and hot.
6. Serve with a dollop of Greek yogurt.

Yield: 6 servings.
Macros (estimate per serving): 360 calories, 30g protein, 9g carbs, 3g fiber, 24g fat.

Healthy Tuna Noodle Casserole (low carb noodles)

The comfort-food classic, made weeknight-friendly with zucchini noodles or hearts of palm.

Ingredients:

• 2 cans tuna in water, drained (10 oz total)
• 6 cups zucchini noodles (or hearts of palm noodles, drained)
• 1 tbsp butter
• 8 oz mushrooms, sliced
• 2 cups baby spinach
• 1 1/2 cups plain Greek yogurt
• 1/2 cup heavy cream
• 1/2 cup chicken broth
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp garlic powder
• 1 cup shredded mozzarella

Directions:

1. Heat oven to 375 F and spray a 9×13 inch dish.
2. Saute mushrooms in butter for 5 minutes.
3. Stir in spinach until wilted.
4. Mix yogurt, cream, broth, and seasonings.
5. Combine tuna, noodles, veggies, and sauce in dish, top with mozzarella.
6. Bake 20 to 25 minutes, rest 5 minutes.

Yield: 6 servings.
Macros (estimate per serving): 320 calories, 38g protein, 9g carbs, 2g fiber, 14g fat.

Spaghetti Squash Lasagna with Ground Turkey

Spaghetti squash keeps it light, but the layers still feel like lasagna night.

Ingredients:

• 1 medium spaghetti squash (about 3 lb)
• 1 lb 93% lean ground turkey
• 1 tbsp olive oil
• 24 oz marinara sauce, no-added-sugar (check label)
• 1 tsp salt
• 1 tsp Italian seasoning
• 1/2 tsp black pepper
• 1 1/2 cups part skim ricotta
• 1 cup shredded mozzarella
• 1/4 cup grated Parmesan

Directions:

1. Heat oven to 400 F.
2. Cut squash in half, remove seeds, bake cut side down 35 to 40 minutes.
3. Brown turkey in oil, add marinara and seasonings, simmer 5 minutes.
4. Scrape squash into strands and press into a 9×13 inch dish.
5. Layer meat sauce, ricotta, mozzarella, and Parmesan.
6. Bake 20 minutes until bubbly, rest 10 minutes.

Yield: 8 servings.
Macros (estimate per serving): 310 calories, 27g protein, 11g carbs, 3g fiber, 16g fat.

Brussels Sprouts Casserole

Roasted sprouts, bacon, and cheddar. It’s a side dish that can pull dinner weight.

Ingredients:

• 6 cups Brussels sprouts, halved
• 6 slices turkey bacon, chopped
• 1 tbsp olive oil
• 1 cup plain Greek yogurt
• 4 oz light cream cheese
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 1/2 cups shredded cheddar

Directions:

1. Heat oven to 400 F and grease a 9×13 inch dish.
2. Roast Brussels sprouts with olive oil and salt for 15 minutes.
3. Cook bacon in a skillet until crisp.
4. Stir yogurt, cream cheese, garlic powder, pepper, and half the cheddar.
5. Mix sprouts with sauce, top with bacon and remaining cheddar.
6. Bake 10 to 12 minutes until melted.

Yield: 6 servings.
Macros (estimate per serving): 290 calories, 20g protein, 12g carbs, 4g fiber, 18g fat.

Healthy Wild Rice Casserole (low carb swap option)

This is the cozy, creamy casserole style people crave, with a cauliflower base. Among our top casserole recipes.

Ingredients:

• 1 lb cooked chicken, shredded
• 2 cups cauliflower rice
• 1/2 cup cooked wild rice (optional)
• 1 cup diced celery
• 1 cup diced carrots
• 8 oz mushrooms, sliced
• 2 cups chicken broth, low sodium
• 1 cup plain Greek yogurt (or dairy-free alternative)
• 1/2 cup heavy cream
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp dried thyme

Directions:

1. Heat oven to 375 F and spray a 9×13 inch dish.
2. Saute celery, carrots, and mushrooms in a skillet for 8 minutes.
3. Whisk broth, yogurt, cream, and seasonings.
4. Combine chicken, cauliflower rice, wild rice if using, veggies, and sauce.
5. Bake 30 minutes until thick.
6. Rest 10 minutes and serve.

Yield: 8 servings.
Macros (estimate per serving, with no wild rice): 260 calories, 28g protein, 9g carbs, 2g fiber, 11g fat.

Healthy Chicken Enchilada Casserole

Big protein, simple ingredients, and easy to reheat. Enchilada sauce is the label-check moment.

Ingredients:

• 1 1/2 lb cooked shredded chicken
• 2 cups no-added-sugar enchilada sauce (check label)
• 2 cups riced cauliflower
• 1 cup diced bell pepper
• 1/2 cup diced onion
• 1 tsp cumin
• 1 tsp garlic powder
• 1/2 tsp salt
• 2 cups shredded Mexican blend cheese

Directions:

1. Heat oven to 375 F and grease a 9×13 inch dish.
2. Mix chicken, sauce, cauliflower rice, peppers, onion, and spices.
3. Spread in dish, top with cheese.
4. Bake 20 to 25 minutes until bubbly.
5. Rest 5 minutes.
6. Serve with chopped cilantro if desired.

Yield: 6 servings.
Macros (estimate per serving): 360 calories, 45g protein, 9g carbs, 2g fiber, 16g fat.

Low Calorie Ground Turkey Casserole

If your goal is high protein without heavy calories, this low calorie one is the workhorse for easy weeknight wins.

Ingredients:

• 1 lb 99% lean ground turkey
• 1 tbsp olive oil
• 2 cups cauliflower rice
• 2 cups chopped cabbage
• 1 cup diced zucchini
• 24 oz marinara sauce, no-added-sugar (check label)
• 1 tsp salt
• 1 tsp Italian seasoning
• 1/2 tsp black pepper
• 1 cup shredded mozzarella, part skim

Directions:

1. Heat oven to 375 F and spray a 9×13 inch dish.
2. Brown turkey in oil, add marinara and seasoning.
3. Stir in cauliflower rice, cabbage, and zucchini.
4. Spread in dish, top with mozzarella.
5. Bake 25 minutes until hot.
6. Rest 5 minutes and serve.

Yield: 6 servings.
Macros (estimate per serving): 270 calories, 32g protein, 10g carbs, 3g fiber, 10g fat.

Meal Prep Sausage Pepper Pizza Casserole

Pizza vibes, casserole effort. Keep the pizza sauce and sausage no-added-sugar.

Ingredients:

• 1 1/4 lb chicken sausage, sliced (check label for sugar)
• 1 tbsp olive oil
• 2 cups sliced bell peppers
• 1 cup sliced onion
• 2 cups cauliflower rice
• 1 1/2 cups pizza sauce, no-added-sugar (check label)
• 2 cups shredded mozzarella
• 1 tsp Italian seasoning

Directions:

1. Heat oven to 400 F and grease a 9×13 inch dish.
2. Brown sausage in a skillet with olive oil for 4 minutes.
3. Add peppers and onion, cook 5 minutes.
4. Stir in cauliflower rice, pizza sauce, and Italian seasoning.
5. Pour into dish, top with mozzarella.
6. Bake 15 to 18 minutes until melted.

Yield: 6 servings.
Macros (estimate per serving): 410 calories, 26g protein, 11g carbs, 3g fiber, 28g fat.

Sweet Potato, Sausage and Goat Cheese Egg Casserole (moderate low carb)

Great for brunch meal prep. A little sweet potato goes a long way in this breakfast casserole.

Ingredients:

• 10 large eggs
• 1 cup egg whites
• 10 oz chicken breakfast sausage
• 2 cups peeled sweet potato, small dice
• 2 cups baby spinach
• 4 oz goat cheese
• 1/2 cup milk (or unsweetened almond milk)
• 1 tsp salt
• 1/2 tsp black pepper

Directions:

1. Heat oven to 375 F and grease a 9×13 inch dish.
2. Cook sausage in a skillet until browned.
3. Microwave sweet potato 4 minutes to soften.
4. Add sweet potato, sausage, and spinach to dish.
5. Whisk eggs, egg whites, milk, salt, and pepper, pour into dish.
6. Crumble goat cheese on top, bake 30 to 35 minutes.

Yield: 8 servings.
Macros (estimate per serving): 260 calories, 20g protein, 14g carbs, 2g fiber, 12g fat.

Easy Chicken Enchilada Casserole (quick version)

This one is your one-pan meal for “I need dinner fast” nights. Rotisserie chicken saves time, but still check seasoning for sugar.

Ingredients:

• 1 lb rotisserie chicken, shredded
• 2 cups no-added-sugar enchilada sauce (check label)
• 1 1/2 cups riced cauliflower
• 1 cup shredded cheddar
• 1 cup shredded mozzarella
• 1 tsp cumin

Directions:

1. Heat oven to 375 F and spray an 8×11 inch dish.
2. Mix chicken, sauce, cauliflower rice, and cumin.
3. Top with cheddar and mozzarella.
4. Bake 20 minutes until bubbly.
5. Rest 5 minutes.
6. Serve.

Yield: 6 servings.
Macros (estimate per serving): 340 calories, 42g protein, 8g carbs, 2g fiber, 15g fat.

Philly Chicken Cheesesteak Casserole

All the pepper-onion-mushroom goodness, baked under melty cheese.

Ingredients:

• 1 1/2 lb chicken breast, thin sliced
• 1 tbsp olive oil
• 1 green bell pepper, sliced
• 1 red bell pepper, sliced
• 1 medium onion, sliced
• 8 oz mushrooms, sliced
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp garlic powder
• 6 slices provolone
• 1 cup shredded mozzarella

Directions:

1. Heat oven to 400 F and grease a 9×13 inch dish.
2. Saute peppers, onion, and mushrooms in oil for 8 minutes.
3. Add chicken and seasonings, cook 6 to 8 minutes until mostly done.
4. Spread mixture in dish.
5. Top with provolone and mozzarella.
6. Bake 10 minutes until melted.

Yield: 6 servings.
Macros (estimate per serving): 380 calories, 48g protein, 8g carbs, 2g fiber, 17g fat.

French Onion Dip Chicken and Rice Casserole (low carb swap option)

Creamy and savory, with cauliflower rice standing in for the “dip-and-rice” comfort feel.

Ingredients:

• 1 1/2 lb chicken breast, cubed
• 2 cups cauliflower rice
• 1/2 cup cooked rice (optional)
• 1 cup plain Greek yogurt
• 1 packet onion soup mix, no-added-sugar (or 2 tbsp dried onion flakes plus 1 tsp salt)
• 1/2 cup chicken broth
• 1 cup shredded Swiss cheese

Directions:

1. Heat oven to 375 F and grease a 9×13 inch dish.
2. Mix yogurt, onion mix, and broth.
3. Combine chicken and cauliflower rice in dish.
4. Pour sauce over, stir, top with Swiss.
5. Bake 30 to 35 minutes until chicken is 165 F.
6. Rest 5 minutes.

Yield: 6 servings.
Macros (estimate per serving, cauliflower only): 320 calories, 45g protein, 9g carbs, 2g fiber, 11g fat.

Cabbage Roll Casserole

All the flavor of cabbage rolls, without the rolling. Keep tomatoes no-added-sugar.

Ingredients:

• 1 lb 93% lean ground turkey
• 1 tbsp olive oil
• 1 small onion, diced
• 4 cups chopped green cabbage
• 24 oz crushed tomatoes, no-added-sugar
• 1 tsp salt
• 1 tsp paprika
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 1 cup shredded mozzarella

Directions:

1. Heat oven to 375 F and grease a 9×13 inch dish.
2. Brown turkey in oil with onion.
3. Add cabbage and cook 5 minutes.
4. Stir in tomatoes and seasonings.
5. Pour into dish, top with mozzarella.
6. Bake 25 minutes.

Yield: 6 servings.
Macros (estimate per serving): 290 calories, 27g protein, 12g carbs, 4g fiber, 14g fat.

Eggs Benedict Casserole (sugar free hollandaise style)

This is brunch comfort you can slice. The quick hollandaise-style sauce keeps it rich without sugar.

Ingredients:

• 10 large eggs
• 1 cup egg whites
• 8 oz Canadian bacon, diced (check label)
• 2 cups baby spinach
• 1/2 cup milk (or unsweetened almond milk)
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp paprika
• 3 tbsp butter
• 3 tbsp lemon juice
• 3 large egg yolks

Directions:

1. Heat oven to 350 F and grease a 9×13 inch dish.
2. Add Canadian bacon and spinach to dish.
3. Whisk eggs, egg whites, milk, salt, pepper, and paprika.
4. Pour into dish and bake 30 to 35 minutes until set.
5. Make hollandaise: melt butter, whisk yolks with lemon juice, slowly whisk in butter until thick.
6. Spoon sauce over slices when serving.

Yield: 8 servings.
Macros (estimate per serving): 240 calories, 22g protein, 3g carbs, 1g fiber, 15g fat.

Spinach and Mushroom Tortellini Bake (low carb swap option)

Hearts of palm pasta keeps the “pasta bake” feel while staying lower carb.

Ingredients:

• 6 cups hearts of palm pasta, drained (tortellini swap)
• 1 tbsp olive oil
• 8 oz mushrooms, sliced
• 4 cups baby spinach
• 24 oz marinara, no-added-sugar
• 1 cup part skim ricotta
• 1 1/2 cups shredded mozzarella
• 1 tsp Italian seasoning
• 1/2 tsp salt

Directions:

1. Heat oven to 375 F and grease a 9×13 inch dish.
2. Saute mushrooms in oil for 5 minutes.
3. Stir in spinach until wilted.
4. Mix marinara with ricotta and seasoning.
5. Combine pasta, veggies, and sauce in dish, top with mozzarella.
6. Bake 20 minutes.

Yield: 6 servings.
Macros (estimate per serving): 310 calories, 21g protein, 14g carbs, 5g fiber, 16g fat.

Blueberry Almond Overnight French Toast (high protein, no sugar)

This make-ahead breakfast casserole is perfect. Use low-carb bread and let the fridge do the work overnight.

Ingredients:

• 6 slices low carb bread
• 6 large eggs
• 1 1/2 cups plain Greek yogurt
• 1/2 cup milk (or unsweetened almond milk)
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1/4 tsp salt
• 1/2 cup blueberries
• 1/4 cup sliced almonds
• 2 tbsp butter

Directions:

1. Grease a 9×13 inch dish.
2. Layer bread slices in the dish.
3. Whisk eggs, yogurt, milk, vanilla, cinnamon, and salt.
4. Pour custard over bread, top with blueberries and almonds.
5. Cover and refrigerate 8 hours.
6. Bake at 350 F for 35 to 40 minutes, top with butter before serving.

Yield: 8 servings.
Macros (estimate per serving): 260 calories, 20g protein, 16g carbs, 5g fiber, 12g fat.

Spinach and Feta Strata

Simple, salty, and packed with protein. It slices clean once it cools a bit.

Ingredients:

• 6 cups baby spinach
• 8 large eggs
• 1 cup egg whites
• 1/2 cup milk (or unsweetened almond milk)
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp oregano
• 1 cup crumbled feta
• 1 cup shredded mozzarella

Directions:

1. Heat oven to 350 F and grease a 9×13 inch dish.
2. Add spinach to dish.
3. Whisk eggs, egg whites, milk, and seasonings.
4. Pour into dish.
5. Top with feta and mozzarella.
6. Bake 30 to 35 minutes until set.

Yield: 8 servings.
Macros (estimate per serving): 220 calories, 23g protein, 4g carbs, 1g fiber, 12g fat.

Veggie and Turkey Lasagna (no noodles)

Roasting the zucchini and eggplant first keeps the casserole from turning watery.

Ingredients:

• 1 lb 93% lean ground turkey
• 1 tbsp olive oil
• 24 oz marinara, no-added-sugar
• 2 medium zucchini, thin sliced
• 1 large eggplant, thin sliced
• 1 tsp salt
• 1 tsp Italian seasoning
• 1/2 tsp black pepper
• 1 1/5 cups ricotta
• 2 cups shredded mozzarella
• 1/4 cup grated Parmesan

Directions:

1. Heat oven to 400 F.
2. Roast zucchini and eggplant slices 10 minutes to reduce water.
3. Brown turkey in oil, add marinara and seasonings.
4. Layer veggies, meat sauce, ricotta, and mozzarella in a 9×13 inch dish.
5. Top with Parmesan.
6. Bake at 375 F for 25 minutes, rest 10 minutes.

Yield: 8 servings.
Macros (estimate per serving): 330 calories, 28g protein, 12g carbs, 4g fiber, 18g fat.

Enchilada Casserole (beef version)

A beefy, cheesy bake that reheats well for lunches.

Ingredients:

• 1 lb 96% lean ground beef
• 1 tbsp olive oil
• 2 cups no-added-sugar enchilada sauce (check label)
• 2 cups cauliflower rice
• 1 cup diced bell pepper
• 1/2 cup diced onion
• 2 cups shredded cheddar
• 1 tsp cumin
• 1 tsp garlic powder

Directions:

1. Heat oven to 375 F and grease a 9×13 inch dish.
2. Brown beef in oil, drain if needed.
3. Stir in sauce, cauliflower rice, peppers, onion, and spices.
4. Spread in dish, top with cheddar.
5. Bake 20 to 25 minutes.
6. Rest 5 minutes.

Yield: 6 servings.
Macros (estimate per serving): 390 calories, 32g protein, 10g carbs, 3g fiber, 24g fat.

Cheesy Ground Beef and Broccoli Casserole

If you like “broccoli cheddar soup,” this tastes like the baked, protein-packed version.

Ingredients:

• 1 lb 93% lean ground beef
• 1 tbsp olive oil
• 4 cups broccoli florets
• 1 cup plain Greek yogurt
• 4 oz light cream cheese
• 1 tsp garlic powder
• 1 tsp salt
• 1/2 tsp black pepper
• 2 cups shredded cheddar

Directions:

1. Heat oven to 375 F and grease a 9×13 inch dish.
2. Brown 1 pound ground beef skillet; cook over medium heat, breaking the beef into bite-size pieces with a wooden spoon, until the beef is no longer pink, about 10 minutes. Add chopped broccoli; 1 tbsp olive oil, cook, stirring occasionally, until tender-crisp, about 5 minutes. Add garlic powder, salt & pepper stirring constantly, until the mixture is well coated, about 1 minute.
3. Stir in 4 ounces light cream cheese, 1 cup shredded cheddar until melted, about 1 minute. Add 1 cup plain Greek yogurt.
4. Spread in dish. Top with 1 cup shredded cheddar.
5. Bake 20 to 25 minutes.

Make these casseroles fit your week: meal prep, storage, and smart sides

High-protein, low-carb casseroles are built for busy weeks. You can bake once, portion it out, and still eat something that feels like real dinner on Wednesday. The trick is treating protein like it’s a “rent is due” ingredient; it needs moisture and gentle heat, or it gets tough fast.

Many of the casseroles on KetoSugarFree.com are already meal prep friendly because they lean on simple proteins, sauces, and low-carb veggies. That makes leftovers easier too, since you’re not fighting dried-out pasta or sticky sauces when you reheat.

How to store, freeze, and reheat without drying out the protein

If you want juicy chicken, tender turkey, and eggs that stay soft, focus on two things: limit air exposure and reheat with added moisture. Think of your casserole like a sponge. When it sits uncovered, it dries out. When you warm it too hard, it squeezes itself dry.

Here’s a simple meal prep storage routine for weeknight meals that works for most KetoSugarFree.com casserole recipes:

• Cool fast, then cover: Let the dish sit about 15 to 20 minutes, then portion it into airtight containers. Don’t leave cooked food out for more than 2 hours (1 hour if it’s hot out).
• Fridge time: Store in the refrigerator for 3 to 4 days.
• Freezer time: These freezer-friendly casseroles keep best frozen for 2 to 3 months for optimal taste and texture.

A few keto-friendly storage tips for meal prep that prevent “rubbery protein” later:

• Use shallow containers so food chills quickly and evenly.
• Press plastic wrap or parchment directly on the surface before sealing (less air, less drying).
• If your casserole has a cheese top, freeze portions of your freezer-friendly bake with a little space in the container so the cheese doesn’t stick to the lid and peel off.

Reheating without drying out (oven method)
This is best for thicker portions and cheesy casseroles.

1. Preheat oven to 325 F to 350 F.
2. Place casserole in an oven-safe dish.
3. Add a splash of broth (chicken broth for chicken or turkey, beef broth for beef). About 1 to 3 tablespoons per serving is usually enough.
4. Cover tightly with foil.
5. Heat until the center is hot and reaches 165 F on a food thermometer.

Reheating without drying out (microwave method)
This is best for work lunches and single servings.

• Add 1 to 2 tablespoons broth, then cover with a microwave-safe lid (or a damp paper towel).
• Microwave at 50 to 70% power in 60-second bursts, stirring once if you can.
• Let it rest 1 to 2 minutes, the heat keeps moving after the beep.
• Heat to 165 F for food safety.

Freezer to fridge shortcut: Thaw overnight in the fridge, then reheat with the broth-and-cover method. You’ll get a much better texture than going straight from frozen.

Easy low-carb sides and toppings

A strong casserole doesn’t need much help, but the right side can make it feel like a fresh healthy dinner again on day three. The goal is contrast: something crisp, bright, and light next to a warm, cheesy bake. It’s like wearing a clean white shirt with jeans; the balance makes the whole thing look better.

These easy low-carb sides work with almost any KetoSugarFree.com casserole:

• Big salad with a simple dressing: Greens, cucumber, a few tomatoes, and a quick olive oil plus vinegar dressing. Check bottled dressings, hidden carbs sneak in.
• Roasted asparagus: Olive oil, salt, pepper, roast until just tender. It pairs well with creamy chicken casseroles.
• Sauteed green beans: Cook in butter or olive oil, finish with garlic and a squeeze of lemon.
• Cauliflower mash: A comfort-food side that stays low-carb. Add Greek yogurt or a bit of cream cheese for a protein boost.
• Cucumber salad: Cucumber, red onion, dill, and a vinegar-based dressing. Keep it clean and skip sweeteners.
• Pickles: Great with taco bakes, cheeseburger-style casseroles, and anything rich.

For toppings, think “small add-ons, big payoff.” These bring flavor without turning your meal into a carb surprise:

• Greek yogurt: A high-protein swap for sour cream, perfect on taco or buffalo casseroles.
• Salsa: Adds brightness and moisture. KetoSugarFree.com often calls out label checks for a reason.
• Fresh herbs: Cilantro, parsley, dill, or basil wake up leftovers fast.
• Extra cheese (measured): A tablespoon or two can make a portion feel new without going overboard.

If you’re building a weekly plan, keep it simple: pick one casserole, one crunchy salad, and one hot veggie side. Rotate toppings through the week, and your leftovers won’t feel like repeats.

Enjoy!

High-protein, keto-friendly casserole recipes make comfort food feel simple again, because you get cozy flavors without the “what did I just eat?” crash. Protein keeps you full, low-carb helps reduce spikes, and they avoid hidden sweeteners that sneak into sauces, seasoning mixes, and even deli meats.

Pick 1 to 2 favorites this week, bake once, then portion lunches and dinners, save the rest for next week so you don’t get bored. Thanks for reading. If you try one of these healthy comfort food recipes, share what you swapped and what you’d make again.

For sugar-free ingredient lists and more gluten-free comfort food recipes, head to KetoSugarFree.com.

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