16 Vegetarian Casserole Recipes Packed With Fiber And Protein

AAs a health food writer, I spend a lot of time asking doctors, dietitians, and nutritionists about how to eat, and they always come back to me with the same advice: Prepare your food so it’s full of fiber, protein, and healthy fats. . Hitting these three buckets, I was told, is important for good digestion, satiety, and proper, balanced nutrition. Casseroles have long been a classic way of combining all of the above into one dish, but the vast majority of the time, meat has been the main source of protein. (I can smell my childhood Hamburger Helper cheeseburger casserole if I close my eyes long enough.)

This is one reason it’s worth going vegetarian even if you eat meat: Incorporating vegetarian protein sources like chickpeas, beans, or lentils into your stew works as fiber. Y protein source It is the food equivalent of a two-in-one conditioning shampoo, but really beneficial and effective.

If you’re looking for dinnertime inspiration, look no further than the 16 Vegetarian Casserole Recipes collected here. These are not the tuna noodle casseroles of your youth. The stews below are smart takes you may not have thought of, and they’re complete enough to work as a full meal, no salad required.

16 Vegetarian Stew Recipes Packed With Protein, Fiber, And Healthy Fats

vegetarian stew recipes
Photo: The Mediterranean Plate

1. Mediterranean-inspired vegetarian casserole

While this casserole is meat-free, it does contain eggs and dairy, making it vegetarian but not vegan. If you eat eggs, it works as a breakfast either dinner casserole This dish is also made with artichoke hearts (canned works great), kalamata olives, bell pepper, tomato, feta cheese, and a few key spices.

Get the recipe: Mediterranean-Inspired Veggie Casserole

buffalo cauliflower casserole
Photo: From my bowl

2. Buffalo Cauliflower and Chickpea Casserole

This casserole turns cauliflower wings from an app into a complete meal by pairing them with chickpeas and rice. The sauce is made with vegetable broth, nutritional yeast, and of course buffalo hot sauce. There doesn’t have to be a game for this dinner to be a total touchdown (ahem).

Get the recipe: Buffalo Cauliflower Chickpea Stew

black bean and quinoa casserole
Photo: Vegetables save the day

3. Black Bean and Quinoa Casserole

Like chickpeas, black beans are also packed with protein and fiber, and combining them with quinoa ups the fiber factor even more. Pro Tip: Add avocado on top for added creaminess (and healthy fats).

Get the recipe: Black Bean and Quinoa Casserole

broccoli cheese casserole
Photo: Healthier Steps

4. Gluten-Free Vegan Broccoli Cheese Casserole

The same key ingredient that makes this casserole packed with protein is the same one that makes it the creamiest: cashews. When mixed and combined with nutritional yeast, it is the perfect substitute for cheese. Tahini is another star ingredient in this recipe, making the final dish sticky while adding protein and fiber.

Get the recipe: Gluten-Free Vegan Broccoli Cheese Casserole

seaweed casserole
Photo: Basil Chocolate

5. Seaweed Casserole

We couldn’t share vegetarian casserole recipes without including a nod to the OG casserole. This plant-based twist on tuna noodle casserole uses dried seaweed instead of fish for a vegetarian way to get the same flavor profile. Generous amounts of lentils and peas add protein and fiber, while the egg noodles give the casserole the noodle base that makes it such a classic casserole.

Get the recipe: Seaweed Casserole

vegetarian stew recipes
Photo: Source Avenue Kitchen

6. Stew of roasted lentils and vegetables

This casserole contains eggs and dairy, but is 100 percent meat free. Vegetables make up more than 50 percent of this dish thanks to kale, mushrooms, onion, cauliflower, and tomato. Heated and topped with cheese, it’s the ultimate comfort food.

Get the recipe: Roasted Lentil and Vegetable Stew

tofu casserole
Photo: Jennifer’s Kitchen

7. Scrambled Tofu Potato Casserole

This casserole is good for breakfast either dinner, either way will have you looking for seconds. It’s a richer, denser version of a classic tofu scramble. The spinach in the filling ensures that you get plenty of fiber too.

Get the recipe: Scrambled Tofu Potato Casserole

tempeh casserole
Photo: Hummusapien

8. Tempeh Kale Enchilada Casserole

Like tofu, tempeh is another soy-based vegetarian protein that lends itself well to stews. Here, it’s paired with kale, black beans, and red bell pepper. The sauce is based on cashews, which adds another source of protein to this nutrient-dense dish.

Get the recipe: Tempeh Kale Enchilada Casserole

spaghetti squash casserole
Photo: Wellness Walder

9. Spaghetti Squash Casserole

This is another recipe that incorporates tempeh, using the plant-based protein to make a vegetarian bolognese. It’s paired with spaghetti squash, which adds a slight earthy sweetness to the dish while providing the same nutritious comfort as traditional noodles.

Get the recipe: Spaghetti Squash Recipe

vegetarian stew recipes
Photo: Yummy Mummy Kitchen

10. Italian Lentil Casserole

Traditionally, beef tends to be the star ingredient in tomato sauce-based stews, but this recipe proves it’s just as delicious using lentils instead. The only other ingredients you need are zucchini, bell pepper, marinara sauce, and Parmesan cheese.

Get the recipe: Italian Lentil Stew

11. Mexican Breakfast Casserole

For those days when you crave breakfast for dinner, this flavor-packed Mexican egg casserole will hit the spot. It features eggs, cheese, green bell pepper, zucchini, spinach, and jalapeños for a little spice. Garnish with cherry tomatoes, cilantro, red onion and avocado and you have a meal that is not only beautiful to look at but downright delicious as well.

Get the recipe: mexican breakfast casserole

12. Tomato White Bean Casserole

For a light but very tasty dinner, turn to this tomato, white bean and toasted bread casserole. You get a lot of protein from the navy beans and a lot of flavor from the mix of other ingredients, like cherry tomatoes, shallots, basil, garlic, fresh thyme, capers, and cashew parm.

Get the recipe: Tomato and White Bean Casserole

13. Vegetarian Black Bean Enchilada Casserole

Packed with tofu and black beans, this vegetarian enchilada casserole offers protein. The red bell pepper, diced green chiles, and Mexican cheese blend take it to the next level. And of course, enchiladas aren’t complete without fresh cilantro, lime, and avocado on top.

Get the recipe: Vegetarian Black Bean Enchilada Casserole

14. Creamy Lentil and Vegetable Bake

With its caramelized veggies (cauliflower, sweet potato, carrots!) and creamy lentils baked in a garlicky cashew cream, this vegan and gluten-free casserole will quickly become a go-to for your dinner. Don’t say we didn’t warn you. It also makes a great party or holiday dish.

Get the recipe: Creamy Lentil and Vegetable Bake

15. Creamy Cajun Stuffed Shells

This casserole has a little bit of everything. It has pasta, veggies via a creamy vegan cauliflower sauce, tofu ricotta, sweet sun-dried tomatoes, spinach, and kicks thanks to Cajun seasoning. It’s a crowd pleaser, for sure. Serve it alone for a light dinner, or add a side of roasted vegetables for a hearty treat.

Get this recipe: Creamy Cajun Stuffed Shells

16. Butternut Squash and Asparagus Casserole

For those days when you don’t really feel like cooking, this veggie casserole is a good option as it only requires a little prep time and then you pop it in the oven to bake. Top it with breadcrumbs and some shredded vegan or regular mozzarella cheese and it’s ready to eat.

Get this recipe: Pumpkin and asparagus casserole

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