21 High Protein Thanksgiving Casseroles Under 550 Kcal.
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I love love a good casserole, especially during Thanksgiving. But often they can run high in calories and have not that much protein.
So, I thought I’d assemble a list of high protein casseroles that are both Thanksgiving friendly but also under 500 kcal.
In that way, you can enjoy your Thanksgiving casserole and still hit all the macros.
I hope you love these high protein Thanksgiving casseroles as much as I do. I’ve tried all of them already, and my fam love them.
1. Chicken Parmesan Casserole
A lover of parmesan chicken? How about an easy dump and bake version of a casserole for it? It’s simple, easy, delicious and high in protein.
Just the way I like my casseroles! You can even use leftover chicken for this one to make the dinner you love.
Per Serving:
- Calories: 503
- Fats: 11g
- Protein: 37g
- Carbs: 61g
- Fiber: 4.6g
- Sugar: 7.7g
2. Buffalo Chicken Cauliflower Casserole
Are a buffalo sauce fan? Then, you’re in for a treat. I’ve made this super easy casserole where you can just dump all of the ingredients.
It’s filled with flavor and packs a ton of cauliflower, so it’s perfect if you’re trying to hide those veggies for the kids!
Per Serving:
- Calories: 419
- Fats: 31g
- Protein: 30g
- Carbs: 6g
- Fiber: 1.3g
- Sugar: 2.7g
3. Chicken Burrito Casserole
Do you love hosting dinner parties? I do too.
After all, you get to catch up with good friends. And of course, we can’t forget about the food.
But often, you’re slaving in the kitchen, leaving your guests to fend for themselves. So, you don’t really get to enjoy their company.
This chicken burrito casserole requires only 10 minutes of prep time. Then, you let your oven take over. Yay!
And it tastes just as good as it looks. Your guests will be so delighted, and so will you.
To fancy things up, be sure to serve your casserole on dinner platters. These ones are a great choice because they’re elegant yet durable.
Per Serving:
- Calories: 521
- Fats: 24g
- Protein: 34g
- Carbs: 43g
- Fiber: 8.9g
- Sugar: 4.1g
4. Meatballs Pasta Casserole
Sometimes you just crave comfort foods like pasta. This meatballs pasta casserole is just that but high protein and all made in just one baking dish.
Easy, delicious, flavorful and cheesy. Just the kind of dinner you can make for the whole family with ease.
Per Serving:
- Calories: 369
- Fats: 21g
- Protein: 22g
- Carbs: 21g
- Fiber: 2.7g
- Sugar: 5.6g
5. Fajita Chicken Casserole
Seasoned chicken with melted mozzarella and colorful bell peppers baked into an easy casserole. This high-protein, low-carb dish is naturally gluten-free and ideal for hectic weeknights.
When you’re stuck in a dinner rut, this one-pan meal is the answer. Juicy chicken combines with crisp vegetables and bubbly cheese for a satisfying dish that practically cooks itself.
Per Serving:
- Calories: 363
- Fats: 13g
- Protein: 49g
- Carbs: 10g
- Fiber: 2.5g
- Sugar: 3.8g
6. Lazy Lasagna Casserole
I love my lasagna. However, it’s often a lot of work, and I cannot bother. Well, this casserole I’ve made is different.
It’s delicious, super easy to make, no meticulous layering needed, and has 32g of protein per serving. Tha’s a lot of protein for a lasagna!
Per Serving:
- Calories: 449
- Fats: 22g
- Protein: 32g
- Carbs: 28g
- Fiber: 3.9g
- Sugar: 9.2g
7. Keto Chicken Bacon Ranch Casserole
Did someone say chicken bacon ranch casserole? You had me at chicken…and bacon…and ranch dressing.
This casserole is brimming with flavor. You’ve got tender, juicy chicken breasts, crispy bacon, ooey-gooey Colby Jack cheese, and crunchy cauliflower, all tossed in a creamy Ranch dressing.
It’s definitely a dish you’ll want on your weekly meal rotation. It’s that addictive.
This dish is excellent on its own. But if you want, you can serve it with a side Garden Salad.
Per Serving:
- Calories: 315
- Fats: 22g
- Protein: 25g
- Carbs: 4.2g
- Fiber: 0.9g
- Sugar: 1.8g
8. Stuffed Pepper Casserole
Do you enjoy stuffed peppers but hate the hassle of stuffing them? This casserole is for you.
It’s deconstructed stuffed peppers in casserole form. So, you have all the tastes of a traditional stuffed pepper, but without all the work.
You’ve got a medley of veggies: spinach, red and green bell peppers, and fire-roasted diced tomatoes. The ground turkey adds some lean protein, while the cheddar and pepper jack cheeses make the casserole nice and gooey.
After eating it, you may never go back to your traditional stuffed peppers.
This casserole is pretty yummy on its own. But if you like, you can top it with some Greek yogurt for extra creaminess and protein.
Per Serving:
- Calories: 386
- Fats: 17g
- Protein: 23g
- Carbs: 35g
- Fiber: 3.3g
- Sugar: 4.6g
9. Tex-Mex Casserole
Traditional casseroles are great. At times, you want something a bit different, like this Tex Mex Casserole.
It’s brimming with Latina Flava- from the black beans, salsa, rice, ground beef, and green peppers.
Besides being tasty, it’s good for you too. It’s a good source of immune-boosting Vitamin A.
It contains a lot of iron, which keeps your energy levels up. And it provides close to a quarter of your daily fiber needs. Yay!
To add more Tex-Mex flavors, feel free to top with guacamole or avocado. This is also a great recipe for meal prep.
Per Serving:
- Calories: 269
- Fats: 0.7g
- Protein: 20g
- Carbs: 16g
- Fiber: 3.6g
- Sugar: 1.8g
10. Pizza Pasta Casserole
You’ve read the name right. This casserole has all the comforts of pizza and pasta in a casserole dish. Easy to make and tastes like a comfortable heaven.
Enjoy the pepperoni, cheese, and all the comforts of a casserole without sacrificing your protein intake. With 27g of protein per serving, this makes for an amazing comforting dish.
Per Serving:
- Calories: 526
- Fats: 24g
- Protein: 27g
- Carbs: 50g
- Fiber: 5.3g
- Sugar: 11g
11. Sweet Potato Black Bean Casserole
Do you love all things Mexican? Then, tuck right into this sweet potato black bean casserole.
It has lots of delicious Mexican flavors. You’ve got black beans, salsa, bell peppers, and cheese.
The tortillas make lovely layers for the casserole…it’s truly genius.
And since it has a ton of sweet potatoes, you’re getting plenty of Vitamin A. Vitamin A is essential for healthy peepers.
To add more Mexican flavors, feel free to top with some guacamole.
Per Serving:
- Calories: 492
- Fats: 14g
- Protein: 23g
- Carbs: 71g
- Fiber: 15g
- Sugar: 9g
12. Buffalo Chicken Sweet Potato Casserole
Chicken breasts are rich in protein. And unlike chicken thighs, they’re low in fat, which means they contain fewer calories.
However, because of the low-fat content, chicken breasts can taste like cardboard. This casserole tastes like anything but that.
It’s bursting with flavor. It’s sweet, savory, and spicy.
Aside from being tasty, this casserole is nutritious. It provides a whopping 76% of your daily Vitamin A needs. It contains Vitamin C, too- exactly what the doctor ordered.
Per Serving:
- Calories: 443
- Fats: 22g
- Protein: 35g
- Carbs: 29g
- Fiber: 6.8g
- Sugar: 6.5g
13. Teriyaki Chicken Casserole
Bring the Asian flavors into your cuisine with this delicious but simple casserole. I absolutely loved making it.
What’s great about it is that it’s high in protein and umami but low in fats! So, if you’re avoiding fats and want to carb up, this is the dish to make.
Per Serving:
- Calories: 428
- Fats: 3.7g
- Protein: 35g
- Carbs: 64g
- Fiber: 2.9g
- Sugar: 20g
14. Keto Ground Beef Casserole
Looking for a casserole that will keep you in ketosis? This is it.
A serving contains only 4 grams of net carbs. So, you can have more than one serving if you wish.
But you definitely won’t need to. That’s because it contains a lot of fat and protein, so it’s extra filling.
And it tastes divine. It is packed with cheesy goodness from the cheddar cheese, mozzarella cheese, and cream cheese.
The zucchini adds tons of freshness. So, it’s much lighter than your traditional casserole.
Besides being low-carb, it’s good for you too. It contains Vitamins A and C, which boost your immune system.
It’s also a good source of calcium, which is essential for healthy bones.
Do keep in mind that this casserole contains ground beef, which has a high carbon footprint. So, you want to eat this dish less frequently, or use ground pork instead.
Check out more high protein meals.
Per Serving:
- Calories: 443
- Fats: 35g
- Protein: 26g
- Carbs: 6.1g
- Fiber: 1.2g
- Sugar: 2.6g
15. Sausage and Spinach Breakfast Casserole
Sometimes, you want a casserole not for dinner but for breakfast. This flavorful, filling and rich sausage and spinach casserole might be the answer.
It is filled with beautiful ingredients, yummy, and delightfully easy to make. Give it a shot. 23 grams of protein per slice!
Per Serving:
- Calories: 407
- Fats: 31g
- Protein: 23g
- Carbs: 8.1g
- Fiber: 1.9g
- Sugar: 4g
16. Chicken Broccoli Bake
This chicken broccoli bake is the ultimate comfort meal, this easy dish is cheesy and full of flavor!
If you are looking for a quick and easy way to get your greens in, this is it! It is also low-carb carb making it perfect for those on a ketogenic diet!
Per Serving:
- Calories: 354
- Fats: 24g
- Protein: 26g
- Carbs: 8.9g
- Fiber: 2.4g
- Sugar: 2.8g
17. Keto Chicken Cauliflower Casserole
This casserole is yummy and full of flavor. Especially if you love your cauliflower and chicken – it offers a nice cheesy way to eat all that without getting bored of the chicken or the cauliflower.
What I love about it is that you just assemble it, cook it, and it’s done. Sometimes, that’s exactly what we need.
Per Serving:
- Calories: 342
- Fats: 27g
- Protein: 21g
- Carbs: 4.6g
- Fiber: 0.6g
- Sugar: 1.5g
18. Egg Casserole with Broccoli and Bacon
This casserole is one of the best ways to load up on all of that protein early in the morning. You can also easily meal prep it for the day and bring to lunch for work.
Cheesy, moist, and salty – a perfect savory dish. You can make it with some of the most regular products in your fridge too!
Who doesn’t love a simple but nourishing recipe?
Per Serving:
- Calories: 453
- Fats: 37g
- Protein: 23g
- Carbs: 8.7g
- Fiber: 2.5g
- Sugar: 2.9g
19. Cauliflower Casserole
Source: primaverakitchen.com
Looking for some more low carb eats? I’ve got you covered.
Your traditional casserole tends to contain a ton of carbs. That’s because you typically use pasta or potatoes as your starch.
This cauliflower casserole has way fewer carbs. And it’s creamy, cheesy, and topped with crispy bacon and parsley.
In fact, I prefer this casserole to your traditional casserole. That’s because the cauliflower adds freshness, which balances out the creaminess of the dish.
Also, it contains a lot of fiber, which makes it really filling.
Per Serving:
- Calories: 366
- Fats: 25g
- Protein: 18g
- Carbs: 18g
- Fiber: 6g
- Sugar: 7g
20. Easy Harvest Chicken Casserole
Source: healthyfitnessmeals.com
Fall is the perfect time to indulge in all the bounties of the season. And this chicken casserole helps you do just that.
It is packed with fall goodies like Brussels sprouts, sweet potatoes, dried cranberries, and pumpkin seeds.
So, it has a nice balance of sweet and savory. And the melted cheese adds another layer of flavor.
It’s also very nutritious. It has several vitamins and minerals, including Vitamins A, C, calcium, iron, and potassium.
This casserole is great on its own. But if you like, you can serve it with some grilled corn.
Per Serving:
- Calories: 361
- Fats: 10g
- Protein: 39g
- Carbs: 30g
- Fiber: 6g
- Sugar: 10g
21. Mushroom Cheeseburger Casserole
Source: savorytooth.com
Are you craving cheeseburgers on a low carb diet? This casserole will satisfy your cravings.
It has all the fixings of an upscale cheeseburger but with way fewer carbs. Sauteed ground beef and mushrooms are mixed with melted Swiss cheese and goat cheese and topped with scallion…it’s mmm, mmm good.
However, if you’re not a fan of the cheeses or don’t have them handy, you can make some substitutions. For instance, you can use provolone, mozzarella, or cheddar cheese instead of Swiss cheese.
You can also use cream cheese, ricotta, feta, or blue cheese instead of goat cheese.
And if you prefer it spicy, feel free to add jalapeno peppers.
Per Serving:
- Calories: 540
- Fats: 35g
- Protein: 45g
- Carbs: 6.5g
- Fiber: 0.5g
- Sugar: 1g
