21 Fall High Protein Casserole Ideas Under 500 Kcal
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I like keeping my casseroles under 500 calories.
That way I get all the comfort without any of the guilt. Fall is the perfect time to lean into this.
So here are my fall high protein casserole ideas, all under 500 calories. I actually batch cook a few of these every Sunday for the week ahead.
My favorite is the Keto Chicken Bacon Ranch Casserole at number 12. Bacon and ranch together just always wins for me.
1. High Protein Southwest Chicken Casserole
I’m such a fan of Southwest flavors – smoky spices, colorful ingredients, and aromas that make everyone hungry before dinner is even ready.
This recipe bakes chicken breasts with basmati rice, black beans, corn, salsa, chili powder, paprika, and cheddar until everything is warm, hearty, and bubbling. Perfect to serve with warm tortillas.
Per Serving:
- Calories: 376
- Fats: 10.0g
- Protein: 37.0g
- Carbs: 34.0g
- Fiber: 7.6g
- Sugar: 6.4g
2. Keto Cheesy Philly Casserole
You know how I LUV to take a classic and make it perfect for lazy cooking. So, if you’re missing a cheesy Philly cheesesteak, this is my keto version, packed with protein and low in carbs.
Lean ground beef, bell peppers, onions, smoked paprika, and Italian seasoning are mixed with creamy cheese and topped with a generous layer of melted Provolone.
For an even lazier option, skip chopping the onion and use onion flakes instead.
Per Serving:
- Calories: 338
- Fat: 22g
- Protein: 28g
- Carbs: 6.7g
- Fiber: 1.3g
- Sugar: 2.6g
3. Keto Jalapeno Popper Casserole
Cheesy, spicy, and low carb – this is an easy and yummy dish. All you have to do is throw all the ingredients into a baking dish and the oven will do the rest.
Now, that’s as lazy as it gets! 15 minutes of work and let the magic happen by itself. The casserole is perfect for spicy food lovers. I know I loved making it!
Per Serving:
- Calories: 438
- Fats: 31g
- Protein: 34g
- Carbs: 5.4g
- Fiber: 0.6g
- Sugar: 2.1g
4. Broccoli Cauliflower Casserole
This casserole is packed with veggies, cheese and flavors of garlic and Dijon mustard.
Perfect for using leftover sausage and turning it into a full-on dinner. It’s low-carb and gluten-free.
Per Serving:
- Calories: 388
- Fats: 32g
- Protein: 17g
- Carbs: 12g
- Fiber: 2.4g
- Sugar: 3.6g
5. Zucchini Beef Casserole
Source: allnutritious.com
Got a pack of ground beef in the fridge and no idea what to make?
Grab this recipe and delight the family with a hearty, low-carb, high-protein dish packed with savory beef, creamy cheese, tender zucchini, and a wonderful blend of seasonings.
Everything cooks together in one pan, so it’s simple to assemble and even easier to clean up afterwards.
Per Serving:
- Calories: 443
- Fats: 35g
- Protein: 26g
- Carbs: 6.1g
- Fiber: 1.2g
- Sugar: 2.6g
6. 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
7. 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
8. Salsa Chicken Bake
My tender baked chicken with black beans, sweet corn, diced tomatoes, and salsa is packed with protein and super easy to make.
Simply dump everything into a baking dish, and dinner is ready in no time.
For cheese lovers, add a generous amount of Monterey Jack or cheddar cheese during the last 10 minutes of baking.
Per Serving:
- Calories: 435
- Fat: 6.8g
- Protein: 52.4g
- Carbs: 41.6g
- Fiber: 10.8g
- Sugar: 8.6g
9. 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
10. 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
11. 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
12. 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
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. 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
15. 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
16. 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
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. 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
19. 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
20. 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
21. 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
