12 High-Protein Low-Carb Casserole Dishes for Healthy Meals

These protein-packed casseroles prove that healthy eating doesn’t mean sacrificing flavor. Each dish delivers satisfying nutrition while keeping carbs in check.

From cheesy chicken bakes to veggie-loaded egg dishes, these casseroles make meal prep easy and delicious for busy weeknights.

01. Wine-Baked Cod with Gruyère

Tender white fish baked in a rich wine and cheese sauce. This elegant casserole transforms simple cod into a restaurant-worthy dinner.

Ingredients: 2 lbs cod fillets, 1 cup dry white wine, 1 cup Gruyère cheese (shredded), ½ cup whole wheat breadcrumbs, 2 tablespoons butter, 2 tablespoons flour, 1 cup heavy cream, 2 cloves garlic (minced), salt and pepper to taste.

How To Make Wine-Baked Cod with Gruyère

1. Pat cod fillets completely dry and season both sides generously with salt and pepper. Arrange in a greased 9×13 baking dish, ensuring pieces don’t overlap for even cooking.

2. Melt butter in a saucepan over medium heat, then whisk in flour until smooth. Gradually add wine and cream, whisking constantly until sauce thickens and coats the back of a spoon, about 5 minutes.

3. Remove sauce from heat and stir in minced garlic and half the Gruyère cheese until melted. Pour this creamy mixture evenly over the cod fillets.

4. Top with remaining cheese and breadcrumbs, then bake at 375°F for 25-30 minutes until fish flakes easily and topping is golden brown and bubbly.

02. Spinach Artichoke Chicken with Cauliflower Rice

Creamy spinach artichoke dip meets tender chicken and cauliflower rice. This satisfying casserole delivers comfort food flavors with healthy ingredients.

Ingredients: 2 lbs boneless chicken thighs, 4 cups cauliflower rice, 1 package frozen spinach (thawed and drained), 1 jar marinated artichoke hearts (chopped), 8 oz cream cheese, 1 cup mozzarella cheese (shredded), ½ cup Parmesan cheese (grated), 3 cloves garlic (minced).

How To Make Spinach Artichoke Chicken with Cauliflower Rice

1. Season chicken thighs with salt and pepper, then sear in a large oven-safe skillet over medium-high heat until golden brown on both sides, about 4 minutes per side. Remove and set aside.

2. In the same skillet, sauté cauliflower rice with garlic until tender, about 5 minutes. Squeeze excess water from spinach using paper towels, then stir into cauliflower with chopped artichokes.

3. Add softened cream cheese to the vegetable mixture, stirring until melted and creamy. Season with salt and pepper to taste.

4. Nestle seared chicken thighs into the creamy vegetable mixture and top with mozzarella and Parmesan cheeses.

5. Bake at 375°F for 25-30 minutes until chicken reaches 165°F internally and cheese is melted and golden on top.

03. Sweet Potato Sausage Breakfast Bake

Roasted sweet potatoes, savory sausage, and creamy goat cheese create brunch perfection. This make-ahead casserole feeds a crowd beautifully.

Ingredients: 2 large sweet potatoes (cubed), 1 lb breakfast sausage, 12 large eggs, 4 oz goat cheese (crumbled), ½ cup heavy cream, 2 green onions (chopped), 1 red bell pepper (diced), 2 tablespoons olive oil, salt and pepper to taste.

How To Make Sweet Potato Sausage Breakfast Bake

1. Toss cubed sweet potatoes with olive oil, salt, and pepper. Roast at 425°F for 20-25 minutes until tender and lightly caramelized around the edges.

2. Meanwhile, cook breakfast sausage in a large skillet over medium heat, breaking it into small pieces until browned and cooked through, about 8 minutes. Add diced bell pepper and cook 3 minutes more.

3. Whisk eggs with heavy cream, salt, and pepper in a large bowl until well combined and slightly frothy.

4. Combine roasted sweet potatoes and sausage mixture in a greased 9×13 baking dish. Pour egg mixture over top and dot with crumbled goat cheese.

5. Bake at 350°F for 30-35 minutes until eggs are set in the center and top is golden brown. Garnish with chopped green onions before serving.

04. Spicy Jalapeño Popper Chicken Bake

All the flavors of jalapeño poppers in a hearty chicken casserole. Creamy, spicy, and topped with crispy bacon for the ultimate comfort dish.

Ingredients: 2 lbs chicken breasts (cubed), 8 oz cream cheese, 1 cup sour cream, 1 cup cheddar cheese (shredded), 4-5 jalapeños (seeded and diced), 6 strips bacon (cooked and crumbled), ½ cup panko breadcrumbs, 2 tablespoons butter (melted), 1 packet ranch seasoning.

How To Make Spicy Jalapeño Popper Chicken Bake

1. Season cubed chicken with salt and pepper, then cook in a large skillet over medium-high heat until golden brown and cooked through, about 6-8 minutes. Transfer to a greased 9×13 baking dish.

2. In the same skillet, combine softened cream cheese, sour cream, ranch seasoning, and diced jalapeños. Stir over low heat until smooth and creamy, about 3 minutes.

3. Pour the creamy jalapeño mixture over the chicken and top with shredded cheddar cheese and half the crumbled bacon.

4. Mix panko breadcrumbs with melted butter and remaining bacon, then sprinkle over the casserole for a crunchy topping.

5. Bake at 375°F for 20-25 minutes until bubbly around the edges and golden brown on top. Let rest 5 minutes before serving.

05. Summer Zucchini Corn Egg Bake

Fresh summer vegetables shine in this crustless quiche-style casserole. Perfect for using up garden zucchini and sweet corn.

Ingredients: 3 medium zucchini (sliced), 2 cups fresh corn kernels, 10 large eggs, 1 cup whole milk, 1 cup Swiss cheese (shredded), ½ cup fresh basil (chopped), 2 tablespoons olive oil, 1 medium onion (diced), salt and pepper to taste.

How To Make Summer Zucchini Corn Egg Bake

1. Heat olive oil in a large skillet and sauté diced onion until softened, about 4 minutes. Add zucchini slices and cook until tender but still slightly crisp, about 5 minutes more.

2. Stir in corn kernels and cook for another 2-3 minutes until heated through. Season with salt and pepper, then transfer mixture to a greased 9×13 baking dish.

3. Whisk eggs with milk until well combined, then stir in chopped basil and half the Swiss cheese. Pour this mixture evenly over the vegetables.

4. Top with remaining cheese and bake at 350°F for 35-40 minutes until eggs are set in the center and top is golden brown. Cool for 10 minutes before slicing.

06. Earthy Mushroom Spinach Egg Casserole

Sautéed mushrooms and baby spinach create an elegant breakfast casserole. Cave-aged Gruyère adds sophisticated flavor to this versatile dish.

Ingredients: 1 lb mixed mushrooms (sliced), 5 oz baby spinach, 12 large eggs, 1 cup heavy cream, 1 cup Gruyère cheese (shredded), 3 tablespoons butter, 2 shallots (minced), 2 cloves garlic (minced), ¼ cup fresh thyme, salt and pepper to taste.

How To Make Earthy Mushroom Spinach Egg Casserole

1. Melt butter in a large skillet over medium-high heat. Add sliced mushrooms and cook without stirring for 3-4 minutes until golden brown on one side, then stir and continue cooking until tender.

2. Add minced shallots and garlic to the mushrooms, cooking until fragrant, about 2 minutes. Stir in baby spinach and fresh thyme, cooking just until spinach wilts.

3. Beat eggs with heavy cream, salt, and pepper until smooth. Stir in half the Gruyère cheese.

4. Spread mushroom mixture in a greased 9×13 baking dish, then pour egg mixture over top. Sprinkle with remaining cheese.

5. Bake at 375°F for 25-30 minutes until puffed and golden, with center just set. Let stand 5 minutes before cutting into squares.

07. Sheet Pan Smoked Salmon Breakfast

Meal-prep friendly sheet pan eggs loaded with smoky salmon and tangy capers. These frittata-style squares work perfectly for breakfast sandwiches too.

Ingredients: 18 large eggs, ½ cup heavy cream, 4 oz smoked salmon (chopped), 4 oz goat cheese (crumbled), 3 tablespoons capers, 3 green onions (chopped), 2 tablespoons fresh dill, 2 tablespoons olive oil, salt and pepper to taste.

How To Make Sheet Pan Smoked Salmon Breakfast

1. Line a large rimmed baking sheet with parchment paper and brush with olive oil to prevent sticking.

2. Whisk eggs with heavy cream, salt, and pepper in a large bowl until well combined and slightly frothy.

3. Pour egg mixture onto prepared baking sheet and dot evenly with crumbled goat cheese, chopped smoked salmon, and capers.

4. Bake at 375°F for 18-22 minutes until eggs are set in the center and lightly golden around the edges.

5. Sprinkle with fresh dill and chopped green onions while still warm. Cool completely before cutting into squares for meal prep storage.

08. Creamy Chicken Zucchini Bake

Kid-friendly casserole that sneaks vegetables into a delicious cheese sauce. This low-carb comfort food satisfies the whole family perfectly.

Ingredients: 2 lbs boneless chicken breasts (cubed), 4 medium zucchini (sliced), 1 can cream of mushroom soup, 1 cup sour cream, 2 cups cheddar cheese (shredded), 1 packet onion soup mix, ½ cup chicken broth, 2 tablespoons olive oil.

How To Make Creamy Chicken Zucchini Bake

1. Heat olive oil in a large skillet and cook cubed chicken over medium-high heat until golden brown and cooked through, about 8 minutes. Season with salt and pepper.

2. Layer sliced zucchini in a greased 9×13 baking dish, then top with cooked chicken pieces.

3. Mix cream of mushroom soup, sour cream, onion soup mix, and chicken broth until smooth. Stir in 1 cup of the cheddar cheese.

4. Pour creamy mixture over chicken and zucchini, then top with remaining cheese for a golden, bubbly finish.

5. Cover with foil and bake at 350°F for 30 minutes, then remove foil and bake 15 minutes more until zucchini is tender and cheese is melted.

09. Crunchy Hot Chicken Salad Bake

Retro-style chicken salad casserole with a crispy cornflake-almond topping. This nostalgic dish brings back comfort food memories with every bite.

Ingredients: 4 cups cooked chicken (shredded), 1 cup mayonnaise, 1 cup celery (diced), ½ cup slivered almonds, 1 cup cornflakes (crushed), 2 tablespoons butter (melted), 1 can water chestnuts (sliced), 2 tablespoons lemon juice, 1 teaspoon garlic powder.

How To Make Crunchy Hot Chicken Salad Bake

1. Combine shredded chicken, mayonnaise, diced celery, water chestnuts, lemon juice, and garlic powder in a large bowl. Mix until well coated.

2. Spread chicken mixture in a greased 8×8 baking dish and smooth the top evenly.

3. Mix crushed cornflakes with slivered almonds and melted butter until well combined and crunchy pieces are coated.

4. Sprinkle the cornflake mixture evenly over the chicken salad for a golden, crunchy topping that adds great texture contrast.

5. Bake at 350°F for 25-30 minutes until heated through and topping is golden brown and crispy. Serve immediately while hot.

10. Hearty Beef Cauliflower Casserole

Ground beef and tender cauliflower in a cheesy, satisfying casserole. This family-friendly dish pairs perfectly with tortilla chips and sour cream.

Ingredients: 2 lbs ground beef, 1 large head cauliflower (cut into florets), 2 cups Mexican cheese blend (shredded), 1 can diced tomatoes (drained), 1 packet taco seasoning, 1 cup beef broth, 1 medium onion (diced), 2 cloves garlic (minced), 2 tablespoons olive oil.

How To Make Hearty Beef Cauliflower Casserole

1. Steam cauliflower florets until fork-tender, about 8-10 minutes. Drain well and arrange in a greased 9×13 baking dish.

2. Heat olive oil in a large skillet and sauté diced onion until softened, about 4 minutes. Add minced garlic and cook 1 minute more until fragrant.

3. Add ground beef to the skillet and cook until browned, breaking it up as it cooks. Drain excess fat, then stir in taco seasoning and beef broth.

4. Add drained diced tomatoes and simmer 5 minutes until mixture thickens slightly. Pour beef mixture over cauliflower florets.

5. Top with shredded cheese and bake at 375°F for 20-25 minutes until cheese is melted and bubbly. Let rest 5 minutes before serving.

11. Buffalo Chicken Cauliflower Casserole

Spicy buffalo chicken meets tender cauliflower and crisp celery. Blue cheese crumbles on top add the perfect tangy finish to this low-carb favorite.

Ingredients: 2 lbs boneless chicken thighs (cubed), 1 large head cauliflower (cut into florets), ½ cup buffalo sauce, 8 oz cream cheese, 1 cup mozzarella cheese (shredded), ½ cup blue cheese (crumbled), 3 celery stalks (diced), ¼ cup green onions (chopped).

How To Make Buffalo Chicken Cauliflower Casserole

1. Cook cubed chicken thighs in a large skillet over medium-high heat until golden brown and cooked through, about 8-10 minutes. Toss with buffalo sauce.

2. Steam cauliflower florets until tender but still slightly firm, about 6-8 minutes. Drain well to remove excess moisture.

3. Combine softened cream cheese with half the mozzarella in a large bowl, stirring until smooth and creamy.

4. Fold in buffalo chicken, steamed cauliflower, and diced celery. Transfer mixture to a greased 9×13 baking dish.

5. Top with remaining mozzarella and crumbled blue cheese. Bake at 375°F for 25-30 minutes until bubbly and golden. Garnish with green onions before serving.

12. Cheesy Chicken Cauliflower Rice Bake

Gluten-free comfort food with riced cauliflower replacing traditional rice. Simple cheddar and chicken flavors make this perfect for picky eaters too.

Ingredients: 2 lbs boneless chicken breasts (cubed), 6 cups cauliflower rice, 2 cups sharp cheddar cheese (shredded), 1 can cream of chicken soup, 1 cup sour cream, 1 packet ranch seasoning, ½ cup chicken broth, 2 tablespoons olive oil, salt and pepper to taste.

How To Make Cheesy Chicken Cauliflower Rice Bake

1. Heat olive oil in a large skillet and cook cubed chicken over medium-high heat until golden brown and cooked through, about 6-8 minutes. Season with salt and pepper.

2. Add cauliflower rice to the same skillet and sauté for 3-4 minutes until slightly tender but not mushy.

3. In a large bowl, whisk together cream of chicken soup, sour cream, ranch seasoning, and chicken broth until smooth.

4. Stir in cooked chicken, cauliflower rice, and 1½ cups of the cheddar cheese. Transfer to a greased 9×13 baking dish.

5. Top with remaining cheese and bake at 350°F for 25-30 minutes until heated through and cheese is melted and golden brown on top.

Final Thoughts

These protein-rich, low-carb casseroles prove healthy eating can be both satisfying and delicious. Each recipe offers comfort food flavors without the guilt.

From make-ahead breakfast bakes to hearty dinner casseroles, these dishes will become your go-to meals for busy weeknights and meal prep success.