17 Protein-Rich Casseroles for Heart-Healthy Living

Heart-healthy cooking doesn’t mean sacrificing flavor or satisfaction. These protein-packed casseroles prove you can enjoy comfort food while taking care of your cardiovascular health.

Each recipe combines lean proteins with nutritious vegetables and whole grains, creating meals that support your heart while delighting your taste buds.

01. Lightened Creamy Chicken Broccoli Bake

Tender chicken and fresh broccoli in a lighter creamy sauce. This family-friendly dish uses Greek yogurt instead of heavy cream for heart-healthy comfort.

Ingredients: 2 pounds boneless skinless chicken breasts, 4 cups fresh broccoli florets, 1 cup fat-free Greek yogurt, 2 tablespoons light mayonnaise, 1 cup fat-free milk, 1 cup reduced-fat sharp cheddar cheese, 2 tablespoons whole wheat flour, 1 medium onion diced, 2 cloves garlic minced, 1 teaspoon dried thyme, salt and pepper to taste.

How To Make Lightened Creamy Chicken Broccoli Bake

1. Preheat your oven to 375°F and spray a 9×13-inch baking dish with cooking spray. Cut chicken breasts into bite-sized pieces and season with salt and pepper, ensuring even coating for maximum flavor throughout the dish.

2. Steam broccoli florets until bright green and just tender, about 4 minutes. I recommend keeping them slightly crisp since they’ll continue cooking in the oven, preventing mushy vegetables in your final casserole.

3. In a large skillet, cook diced onion until softened, about 5 minutes. Add garlic and flour, stirring constantly for 1 minute to create a light roux that will thicken your sauce beautifully.

4. Gradually whisk in milk until smooth, then add Greek yogurt, mayonnaise, and thyme. Stir in chicken and broccoli, then transfer to prepared baking dish and top with cheese.

5. Bake for 25-30 minutes until chicken reaches 165°F and top is golden brown and bubbly around the edges.

02. Hearty Baked Cavatelli Comfort Dish

Cheesy pasta casserole with Italian sausage and vegetables. This warming dish combines comfort and nutrition in every satisfying bite.

Ingredients: 1 pound cavatelli pasta, 1 pound lean Italian turkey sausage, 1 jar marinara sauce, 1 cup part-skim ricotta cheese, 2 cups fresh spinach chopped, 1 cup part-skim mozzarella cheese shredded, ½ cup Parmesan cheese grated, 1 medium bell pepper diced, 1 medium zucchini diced, 2 cloves garlic minced.

How To Make Hearty Baked Cavatelli Comfort Dish

1. Cook cavatelli according to package directions until al dente, then drain and set aside. I always save a cup of pasta water in case the mixture needs loosening later during assembly.

2. In a large skillet, brown turkey sausage over medium-high heat, breaking it into small pieces. Add bell pepper, zucchini, and garlic, cooking until vegetables are tender and sausage is completely cooked through.

3. Stir in marinara sauce and spinach, cooking until spinach wilts completely. Remove from heat and fold in cooked pasta and ricotta cheese, mixing gently to coat everything evenly.

4. Transfer mixture to a greased 9×13-inch baking dish and top with mozzarella and Parmesan cheeses. Bake at 375°F for 20-25 minutes until cheese melts and edges bubble.

03. Hawaiian-Style Chicken Rice Casserole

Sweet pineapple and colorful peppers with tender chicken over brown rice. This tropical-inspired dish brings island flavors to your dinner table with heart-healthy ingredients.

Ingredients: 2 pounds boneless skinless chicken thighs, 2 cups cooked brown rice, 1 cup fresh pineapple chunks, 1 large red bell pepper diced, 1 large green bell pepper diced, 3 tablespoons low-sodium soy sauce, 2 tablespoons fresh ginger grated, 2 cloves garlic minced, 1 tablespoon sesame oil, 2 green onions sliced.

How To Make Hawaiian-Style Chicken Rice Casserole

1. Cut chicken thighs into bite-sized pieces and season with salt and pepper. Heat sesame oil in a large oven-safe skillet over medium-high heat, then brown chicken pieces on all sides until golden.

2. Add bell peppers, ginger, and garlic to the skillet, cooking until peppers start to soften and become fragrant, about 5 minutes. The natural sugars will begin to caramelize beautifully.

3. Stir in cooked brown rice, pineapple chunks, and soy sauce, mixing everything together until well combined. The pineapple juice will create a light glaze that coats all ingredients perfectly.

4. Transfer skillet to a 375°F oven and bake for 15-20 minutes until chicken reaches 165°F internally. Garnish with sliced green onions before serving for a fresh finish.

04. One-Skillet Teriyaki Chicken and Broccoli

Quick teriyaki chicken with tender broccoli cooked in one pan. Perfect for busy weeknights when you need a satisfying meal without the cleanup hassle.

Ingredients: 2 cups cooked chicken breast diced, 3 cups fresh broccoli florets, 2 cups cooked brown rice, ¼ cup low-sodium teriyaki sauce, 2 tablespoons olive oil, 1 medium onion sliced, 2 cloves garlic minced, 1 tablespoon fresh ginger grated, 2 tablespoons sesame seeds, 2 green onions chopped.

How To Make One-Skillet Teriyaki Chicken and Broccoli

1. Heat olive oil in a large oven-safe skillet over medium-high heat. Add sliced onion and cook until softened and lightly caramelized, about 6 minutes, stirring occasionally to prevent burning.

2. Add garlic and ginger to the skillet, cooking for 30 seconds until fragrant. Stir in broccoli florets and cook for 3-4 minutes until bright green and crisp-tender.

3. Add cooked chicken, brown rice, and teriyaki sauce to the skillet, tossing everything together until well coated. The sauce should glaze all ingredients beautifully without being too wet.

4. Transfer skillet to a 375°F oven for 10 minutes to heat through completely. Sprinkle with sesame seeds and green onions before serving for added texture and fresh flavor.

05. Rich Chicken Florentine Bake

Creamy chicken casserole with fresh spinach and herbs. This elegant dish combines restaurant-quality flavors with heart-healthy ingredients for a special family dinner.

Ingredients: 2 pounds boneless skinless chicken breasts, 6 cups fresh baby spinach, 1 cup light cream cheese softened, ½ cup fat-free Greek yogurt, 1 cup reduced-fat mozzarella cheese, ½ cup Parmesan cheese grated, 2 tablespoons olive oil, 1 large onion diced, 4 cloves garlic minced, 1 teaspoon dried basil, ½ teaspoon dried oregano.

How To Make Rich Chicken Florentine Bake

1. Preheat oven to 375°F and cut chicken breasts into uniform pieces for even cooking. Season generously with salt, pepper, basil, and oregano, allowing flavors to penetrate the meat completely.

2. Heat olive oil in a large oven-safe skillet over medium-high heat. Brown chicken pieces on all sides until golden, about 6-8 minutes total. Remove chicken and set aside temporarily.

3. In the same skillet, sauté onion until translucent, then add garlic and cook for 1 minute. Add spinach in batches, stirring until wilted completely and excess moisture evaporates.

4. Reduce heat to low and stir in cream cheese and Greek yogurt until smooth and creamy. Return chicken to skillet, coating with the creamy spinach mixture thoroughly.

5. Top with mozzarella and Parmesan cheeses, then bake for 20-25 minutes until chicken reaches 165°F and cheese is golden brown and bubbly on top.

06. Cheesy Spinach Mushroom Tortellini Bake

Cheese-filled tortellini with mushrooms and spinach in marinara. This vegetarian casserole delivers protein and vegetables in every comforting, cheesy bite.

Ingredients: 1 pound cheese tortellini, 2 cups marinara sauce, 8 ounces mushrooms sliced, 4 cups fresh spinach, 1 cup part-skim mozzarella cheese shredded, ½ cup Parmesan cheese grated, 2 tablespoons olive oil, 1 medium onion diced, 3 cloves garlic minced, 1 teaspoon Italian seasoning.

How To Make Cheesy Spinach Mushroom Tortellini Bake

1. Cook tortellini according to package directions until just al dente, then drain well. I recommend undercooking slightly since they’ll finish cooking in the oven, preventing mushy pasta.

2. Heat olive oil in a large skillet over medium-high heat. Add sliced mushrooms and cook until golden brown and moisture evaporates, about 8 minutes, stirring occasionally for even browning.

3. Add diced onion to mushrooms and cook until softened, about 5 minutes. Stir in garlic and Italian seasoning, cooking for 1 minute until fragrant and aromatic.

4. Add spinach to the skillet, stirring until completely wilted. Mix in marinara sauce and cooked tortellini, tossing gently to coat everything evenly with sauce.

5. Transfer mixture to a greased 9×13-inch baking dish and top with both cheeses. Bake at 375°F for 20-25 minutes until cheese melts and edges bubble vigorously.

07. Mediterranean Tuna Orzo Casserole

Greek-inspired tuna bake with orzo, eggplant, and feta cheese. This Mediterranean twist on classic tuna casserole brings bold flavors and heart-healthy omega-3s to your table.

Ingredients: 2 cups orzo pasta, 2 cans tuna in water drained, 1 medium eggplant cubed, 1 cup artichoke hearts quartered, ¾ cup feta cheese crumbled, ½ cup Kalamata olives pitted and halved, 3 tablespoons olive oil, 1 large onion diced, 3 cloves garlic minced, 2 teaspoons dried oregano, 1 can diced tomatoes.

How To Make Mediterranean Tuna Orzo Casserole

1. Cook orzo pasta according to package directions until al dente, then drain and set aside. Meanwhile, toss cubed eggplant with 2 tablespoons olive oil and roast at 400°F for 20 minutes until tender.

2. Heat remaining olive oil in a large skillet over medium heat. Sauté onion until softened, about 5 minutes, then add garlic and oregano, cooking until fragrant.

3. Stir in diced tomatoes, roasted eggplant, and artichoke hearts, simmering for 5 minutes to blend flavors. The mixture should be slightly saucy but not too wet.

4. Gently fold in cooked orzo, tuna, and olives, mixing carefully to keep tuna in chunky pieces. Transfer to a greased 9×13-inch baking dish.

5. Top with crumbled feta cheese and bake at 375°F for 15-20 minutes until heated through and feta is slightly golden on top.

08. Sweet Potato Bacon Mini Casseroles

Individual sweet and savory casseroles with apples and turkey bacon. These portion-controlled dishes make perfect meal prep options with balanced flavors in every serving.

Ingredients: 3 large sweet potatoes peeled and cubed, 6 slices turkey bacon chopped, 2 medium apples diced, 6 large eggs beaten, ½ cup unsweetened almond milk, ½ cup reduced-fat sharp cheddar cheese, 2 tablespoons maple syrup, 1 teaspoon cinnamon, ½ teaspoon nutmeg, cooking spray.

How To Make Sweet Potato Bacon Mini Casseroles

1. Preheat oven to 375°F and spray 12 muffin cups with cooking spray. Roast cubed sweet potatoes on a baking sheet for 25 minutes until fork-tender and lightly caramelized.

2. Cook turkey bacon in a large skillet until crispy, about 6 minutes. Remove bacon and sauté diced apples in the same pan until softened, about 4 minutes.

3. In a large bowl, whisk together eggs, almond milk, maple syrup, cinnamon, and nutmeg until smooth. The mixture should be well combined with no streaks of egg visible.

4. Divide roasted sweet potatoes, bacon, and apples evenly among muffin cups. Pour egg mixture over each, filling cups about ¾ full to prevent overflow during baking.

5. Top each with cheese and bake for 18-20 minutes until eggs are set and tops are lightly golden. Cool for 5 minutes before removing from pan.

09. Creamy Chicken Mushroom Spinach Skillet

One-pan creamy chicken with pasta, mushrooms, and spinach. This stovetop-to-oven dish minimizes cleanup while maximizing flavor and nutrition in every bite.

Ingredients: 1 pound boneless skinless chicken breasts, 12 ounces whole wheat penne pasta, 8 ounces mushrooms sliced, 4 cups fresh spinach, 1 cup light cream cheese, ½ cup low-sodium chicken broth, ½ cup Parmesan cheese grated, 2 tablespoons olive oil, 1 large onion diced, 4 cloves garlic minced.

How To Make Creamy Chicken Mushroom Spinach Skillet

1. Cut chicken into bite-sized pieces and season with salt and pepper. Heat olive oil in a large oven-safe skillet over medium-high heat, then cook chicken until golden brown and cooked through.

2. Remove chicken and add mushrooms to the same skillet, cooking until golden and moisture evaporates, about 8 minutes. Add onion and cook until softened, then stir in garlic.

3. Meanwhile, cook pasta according to package directions until al dente. Reserve 1 cup pasta water before draining, as this starchy water helps create the perfect creamy consistency.

4. Return chicken to skillet and add cream cheese, stirring until melted and smooth. Gradually add chicken broth and pasta water as needed to create a creamy sauce.

5. Fold in cooked pasta, spinach, and Parmesan cheese, tossing until spinach wilts completely. Transfer to 375°F oven for 10 minutes until bubbly and heated through.

10. Asian-Style Meatball Eggplant Casserole

Ginger-tamari meatballs with tender eggplant and Asian flavors. This unique casserole combines lean protein with vegetables in a savory, slightly sweet sauce.

Ingredients: 1 pound lean ground turkey, 1 large eggplant cubed, 3 tablespoons low-sodium tamari, 2 tablespoons fresh ginger grated, 4 cloves garlic minced, 2 tablespoons sesame oil, 1 tablespoon rice vinegar, 1 tablespoon honey, 1 red bell pepper diced, 3 green onions sliced, 1 tablespoon sesame seeds.

How To Make Asian-Style Meatball Eggplant Casserole

1. Preheat oven to 400°F and toss cubed eggplant with 1 tablespoon sesame oil. Roast for 25 minutes until tender and lightly golden, stirring once halfway through cooking.

2. Mix ground turkey with half the ginger, garlic, and 1 tablespoon tamari. Form into 20 small meatballs, ensuring they’re uniform in size for even cooking throughout.

3. Heat remaining sesame oil in a large oven-safe skillet over medium-high heat. Brown meatballs on all sides, about 8 minutes total, turning carefully to maintain their shape.

4. In a small bowl, whisk together remaining tamari, ginger, garlic, rice vinegar, and honey to create the flavorful sauce that will glaze everything beautifully.

5. Add roasted eggplant, bell pepper, and sauce to the skillet with meatballs. Bake for 15 minutes until meatballs reach 165°F internally. Garnish with green onions and sesame seeds.

11. Classic Chicken Noodle Comfort Bake

Traditional chicken and noodles in a lighter creamy sauce. This diabetes-friendly version maintains all the comfort of the original while supporting heart health.

Ingredients: 2 cups cooked chicken breast diced, 8 ounces whole wheat egg noodles, 1 cup light sour cream, 1 cup low-sodium chicken broth, 1 cup frozen mixed vegetables, ½ cup reduced-fat cheddar cheese, 2 tablespoons whole wheat flour, 1 medium onion diced, 2 celery stalks diced, 2 tablespoons olive oil.

How To Make Classic Chicken Noodle Comfort Bake

1. Cook egg noodles according to package directions until just al dente, then drain well. They’ll finish cooking in the oven, so slightly undercooking prevents mushy noodles in the final dish.

2. Heat olive oil in a large skillet over medium heat. Sauté onion and celery until softened, about 6 minutes, stirring occasionally to ensure even cooking and prevent browning.

3. Sprinkle flour over vegetables and stir constantly for 1 minute to create a light roux. Gradually whisk in chicken broth until smooth, creating the base for your creamy sauce.

4. Remove from heat and stir in sour cream until completely smooth. Add cooked chicken, noodles, and frozen vegetables, mixing gently to coat everything evenly with sauce.

5. Transfer to a greased 9×13-inch baking dish and top with cheese. Bake at 350°F for 20-25 minutes until heated through and cheese melts completely.

12. Creamy Vodka Sauce Chicken Penne Bake

Tender chicken and penne in creamy vodka sauce with sweet peas. This restaurant-style casserole brings elegant flavors home with minimal effort and maximum satisfaction.

Ingredients: 1 pound boneless skinless chicken breasts, 12 ounces penne pasta, 2 cups vodka sauce, 1 cup frozen peas, 1 cup part-skim mozzarella cheese shredded, ½ cup Parmesan cheese grated, 2 tablespoons olive oil, 1 medium onion diced, 3 cloves garlic minced, ¼ cup fresh basil chopped.

How To Make Creamy Vodka Sauce Chicken Penne Bake

1. Cut chicken breasts into bite-sized pieces and season with salt and pepper. Heat olive oil in a large skillet over medium-high heat, then cook chicken until golden brown and cooked through completely.

2. Cook penne pasta according to package directions until al dente, then drain well. Reserve ½ cup pasta water in case you need to loosen the sauce during assembly.

3. Add diced onion to the skillet with chicken, cooking until softened, about 5 minutes. Stir in garlic and cook for 1 minute until fragrant and aromatic.

4. Pour vodka sauce into the skillet and bring to a gentle simmer. Add cooked pasta, frozen peas, and fresh basil, tossing everything together until well coated with sauce.

5. Transfer mixture to a greased 9×13-inch baking dish and top with both cheeses. Bake at 375°F for 18-20 minutes until cheese melts and edges bubble actively.

13. Chicken Spaghetti Squash Comfort Bake

Creamy chicken and broccoli over roasted spaghetti squash strands. This low-carb alternative to traditional casseroles provides comfort food satisfaction with added vegetables and nutrients.

Ingredients: 1 large spaghetti squash halved and seeded, 2 cups cooked chicken breast diced, 3 cups broccoli florets, 1 can light cream of mushroom soup, ½ cup reduced-fat sharp cheddar cheese, ¼ cup fat-free milk, 2 tablespoons olive oil, 1 medium onion diced, 2 cloves garlic minced.

How To Make Chicken Spaghetti Squash Comfort Bake

1. Preheat oven to 400°F and brush spaghetti squash halves with olive oil. Place cut-side down on a baking sheet and roast for 35-40 minutes until tender when pierced.

2. Once cool enough to handle, use a fork to scrape spaghetti squash into strands, creating natural “noodles” that will serve as your casserole base instead of pasta.

3. Steam broccoli florets until bright green and crisp-tender, about 4 minutes. I recommend keeping them slightly firm since they’ll continue cooking in the final baking step.

4. In a large bowl, combine cream of mushroom soup with milk, whisking until smooth. Add spaghetti squash strands, chicken, and broccoli, mixing gently to coat everything evenly.

5. Transfer mixture to a greased 9×13-inch baking dish and top with cheese. Bake at 375°F for 20 minutes until heated through and cheese is melted and bubbly.

14. Turkey Vegetable Brown Rice Bake

Lean ground turkey with brown rice and colorful vegetables. This heart-healthy casserole packs nutrition and flavor into every satisfying, protein-rich serving.

Ingredients: 1 pound lean ground turkey, 2 cups cooked brown rice, 1 cup carrots diced, 1 cup bell peppers diced, 1 cup zucchini diced, 1½ cups low-sodium chicken broth, ½ cup reduced-fat cheddar cheese, 2 tablespoons olive oil, 1 large onion diced, 3 cloves garlic minced, 1 teaspoon dried thyme.

How To Make Turkey Vegetable Brown Rice Bake

1. Heat olive oil in a large oven-safe skillet over medium-high heat. Brown ground turkey, breaking it into small pieces, until cooked through and no pink remains, about 8 minutes total.

2. Add diced onion, carrots, and bell peppers to the skillet with turkey. Cook for 6-8 minutes until vegetables begin to soften and onion becomes translucent throughout.

3. Stir in garlic and thyme, cooking for 1 minute until fragrant. Add zucchini and cook for 2 more minutes, just until it starts to soften slightly.

4. Add cooked brown rice and chicken broth, stirring to combine all ingredients. The mixture should be moist but not soupy, with the broth adding flavor and preventing dryness.

5. Top with cheese and transfer to a 375°F oven. Bake for 20-25 minutes until heated through completely and cheese melts and begins to golden lightly.

15. Crunchy Cashew Chicken Rice Bake

Asian-inspired chicken casserole with cashews and crispy noodles. This unique dish combines textures and flavors for an exciting twist on traditional comfort food.

Ingredients: 2 cups cooked chicken breast diced, 2 cups cooked brown rice, ½ cup cashews chopped, 1 cup chow mein noodles, 1 cup snap peas trimmed, 1 cup water chestnuts sliced, 3 tablespoons low-sodium soy sauce, 2 tablespoons sesame oil, 1 tablespoon fresh ginger grated, 2 cloves garlic minced.

How To Make Crunchy Cashew Chicken Rice Bake

1. Preheat oven to 350°F and lightly grease a 9×13-inch baking dish. Toast cashews in a dry skillet over medium heat for 3-4 minutes until fragrant and lightly golden.

2. In a large bowl, whisk together soy sauce, sesame oil, ginger, and garlic to create a flavorful sauce that will coat all ingredients evenly throughout the casserole.

3. Add cooked chicken, brown rice, snap peas, and water chestnuts to the bowl, tossing everything together until well coated with the Asian-inspired sauce mixture.

4. Transfer mixture to prepared baking dish and top with toasted cashews and half the chow mein noodles, reserving the rest for final garnish after baking.

5. Bake for 20 minutes until heated through completely. Top with remaining chow mein noodles during the last 5 minutes to maintain their crispiness and textural contrast.

16. Sweet Potato Sausage Breakfast Casserole

Hearty breakfast bake with roasted sweet potatoes and turkey sausage. Perfect for brunch gatherings, this protein-rich dish can be prepared ahead for easy entertaining.

Ingredients: 2 large sweet potatoes cubed, 1 pound turkey breakfast sausage, 8 large eggs beaten, 1 cup unsweetened almond milk, 4 ounces goat cheese crumbled, 2 cups fresh spinach chopped, 1 medium red onion diced, 2 tablespoons olive oil, 1 teaspoon smoked paprika, salt and pepper to taste.

How To Make Sweet Potato Sausage Breakfast Casserole

1. Preheat oven to 400°F and toss cubed sweet potatoes with olive oil and smoked paprika. Roast for 25-30 minutes until tender and lightly caramelized around the edges.

2. Cook turkey sausage in a large skillet over medium-high heat, breaking it into crumbles, until browned and cooked through completely. Remove sausage and drain excess fat from pan.

3. In the same skillet, sauté red onion until softened, about 5 minutes. Add spinach and cook until wilted completely, allowing excess moisture to evaporate for best results.

4. In a large bowl, whisk together eggs and almond milk until smooth. Add roasted sweet potatoes, cooked sausage, and sautéed vegetables, mixing gently to distribute evenly.

5. Pour mixture into a greased 9×13-inch baking dish and dot with goat cheese crumbles. Bake at 375°F for 30-35 minutes until eggs are set and top is golden brown.

17. Green Chile Chicken Tortilla Casserole

Southwestern rotisserie chicken with green chiles and corn. This colorful casserole delivers bold flavors with a satisfying crunch from crushed tortilla chips on top.

Ingredients: 3 cups rotisserie chicken shredded, 2 cups cooked brown rice, 1 cup corn kernels, 1 can diced green chiles, 1 cup reduced-fat Mexican cheese blend, ½ cup crushed baked tortilla chips, 1 cup low-sodium chicken broth, 1 medium onion diced, 1 bell pepper diced, 2 tablespoons olive oil, 1 teaspoon cumin.

How To Make Green Chile Chicken Tortilla Casserole

1. Heat olive oil in a large skillet over medium heat. Sauté diced onion and bell pepper until softened and lightly caramelized, about 8 minutes, stirring occasionally for even cooking.

2. Add corn kernels and green chiles to the skillet, cooking for 3-4 minutes until corn is heated through and chiles are fragrant. Stir in cumin for added Southwestern flavor.

3. In a large bowl, combine shredded chicken, cooked brown rice, and the vegetable mixture. Gradually add chicken broth until mixture is moist but not soupy throughout.

4. Transfer mixture to a greased 9×13-inch baking dish and top with cheese. Bake at 375°F for 20 minutes until heated through and cheese melts completely.

5. During the last 5 minutes of baking, sprinkle crushed tortilla chips over the top to add crunch while keeping them from burning in the oven heat.

Final Thoughts

These protein-rich casseroles prove that heart-healthy eating doesn’t require sacrificing comfort or flavor. Each recipe combines lean proteins with nutritious vegetables and whole grains for satisfying meals.

From quick weeknight dinners to make-ahead options, these casseroles support your cardiovascular health while bringing families together around the dinner table with delicious, nourishing food.