10 Fantastic Casseroles Clocking in at Under 350 Calories

Whether it’s a cosy meal for two or a family gathering casseroles have long been favourites. They’re excellent value for money and provide even the inexperienced cook with a challenge that will allow them to present friends and loved ones with a treat that is sure to have everyone at the table smiling.

The classic one-pot wonder, the casserole has something for everyone. Whether you prefer the vegetarian approach or continental sausage and noodles, hearty chicken and rice or something spicy a scrumptious bowl of healthy and tasty comfort. The best news is that these 10 casseroles which have proven to be popular with health conscious men and women from all walks of life all come in at under 350 calories per serving.

The list will provide some great food for thought and allow you to explore your inner chef while adding touches of your own to each dish.

Here’s a great link on general guidelines to making casseroles http://www.taste.com.au/how+to/articles/964/make+a+casserole

So lets start…

1. Vegetable Rice Casserole | 24 Carrot Life

Great for even the fussiest vegetable averse kids (and adults) this rich and creamy mix of mushrooms, spinach, brown rice, and the ever popular cheese is simply too good not to serve up regularly. To reduce your preparation time you can cheat a little and use frozen spinach and brown rice. For an extra fibre boost, replace the all-purpose flour for whole wheat flour. Recipe makes 8 servings – perfect to enjoy with the extended family or a group of friends.

Nutrition (per serving): Calories: 250; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 14mg; Sodium: 429mg; Carbohydrate: 32g; Dietary Fibre: 3g; Sugar: 3g; Protein: 10g

2. Chicken Enchilada Casserole | Cooking Light

There’s a reason that Southwestern style meals are so popular – they are the perfect comfort foods. This is one of the best examples – it’s a simple, flavourful one pot meal made with chicken thighs, corn, fresh cilantro, salsa and spices, all of which add oodles of taste. Add a hefty pinch of cayenne pepper or depending on how much heat you can tolerate add some chili peppers for extra snap. For colour and creamy taste top with cubed avocado and chopped cilantro. Recipe makes 4 servings at 1 3/4 cups each.

Nutrition (per serving): Calories: 346; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 709mg; Carbohydrate: 36g; Dietary Fibre: 5g; Sugar: 7g; Protein: 24g

3. Hatch Green Chili and Tomato Egg Casserole | Cotter Crunch

For lovers of heat – or for those cold winter nights this is a fantastic choice. This one of a kind casserole is made with fresh green chillies, crusty artisan bread, juicy ripe tomatoes, and provolone cheese. It’s quick, easy, and suitable for gluten-free diets. Add some lean chicken sausage or ground turkey for the hungry meat lovers. Recipe makes 6 servings.

Nutrition (per serving): Calories: 194; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 218mg; Sodium: 542mg; Carbohydrate: 13g; Dietary Fibre: 2g; Sugar: 5g; Protein: 11g

4. Slow Cooker Cheesy Eggplant Casserole | Clean Eating

Cut down on the carbs and fat with this breading and fry free casserole. However you’ll still enjoy that cheesy goodness that we all love. This classic eggplant Parmesan remains on the menu all year round. Slow cooking the eggplant adds moisture and keeps the depth of flavour – without all that extra oil. Serve with mixed greens and balsamic vinegar or steamed garden veggies to round out the meal. Recipe makes 6 servings.

Nutrition (per serving): Calories: 165; Total Fat: 6g; Saturated Fat: 2.5g; Monounsaturated Fat: 1g; Cholesterol: 344; Sodium: 53mg; Carbohydrate: 16g; Dietary Fibre: 4g; Sugar: 10g; Protein: 14g

5. Spinach and Artichoke Quinoa Casserole | iFoodReal

Ahhhh – spinach and artichoke, a perfect twinning of delicious and healthy ingredients! This light version of a classic uses whole-grain quinoa, almond milk, and lots of fresh spinach instead of the typical mayonnaise and sour cream found in heavier classic versions. A casserole that’s hearty, filling, and full of fresh flavours – this one will have diners coming back for seconds. Recipe makes 8 servings.

Nutrition (per serving): Calories: 244; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 14mg; Sodium: 383mg; Carbohydrate: 34g; Dietary Fibre: 7g; Sugar: 2g; Protein: 11g

6. One-Pot Taco Casserole | Fit Foodie Finds

No mess, no fuss. All the taste and fun of the classic taco – and the added benefit of very little post meal clean up! Simplicity is key – mix everything together in a bowl, dump it in a casserole dish, and stick it in the oven. Fabulous lean protein and carbs make this dish a winner. Lean turkey, corn, black beans, salsa, and spices will have both young and old impressed with a south of the border inspired take on a classic. Serve with taco shells, Greek yogurt (of course) and diced tomatoes. Recipe makes 8 servings at 1 cup each.

Nutrition (per serving): Calories: 316; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 94mg; Sodium: 734mg; Carbohydrate: 25g; Dietary Fibre: 6g; Sugar: 5g; Protein: 28g

7. Healthy Green Bean Casserole | Hummusapien

Even kids who aren’t fans of the humble green bean will fall in love with this dish. This is healthy comfort food at its best! Whip it up in only minutes on the weekend for a vegan flavour filled powerhouse that everyone will enjoy. Serve as a standalone dish or as a side – your choice. Recipe makes 8 servings.

Nutrition (per serving): Calories: 139; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 863mg; Carbohydrate: 21g; Dietary Fibre: 5g; Sugar: 3g; Protein: 4g

8. Unstuffed Beef & Cabbage Casserole | Give Recipe

Another classic that always has the people at the table clambering for more and the best thing is that you don’t have to slave for the whole day in the kitchen to make this easy comfort food. You get all the flavour of the original in half the time. Serve with plain yogurt and a crisp salad. Recipe makes 6 servings.

Nutrition (per serving): Calories: 246; Total Fat: 9g; Saturated Fat: 2 g; Monounsaturated Fat: 5g; Cholesterol: 47mg; Sodium: 107mg; Carbohydrate: 24g; Dietary Fibre: 5g; Sugar: 6g; Protein: 20g

9. Baked Spaghetti Squash Casserole | Eat Yourself Skinny

Drop the pasta in favour of spaghetti squash in this tasty, easy to make casserole. Not only is it an excellent way to sneak in more vegetables for the kids, but it’s also ultra-delicious for the adults. Top with fresh torn basil and a sprinkle of Parmesan. Recipe makes 10 servings.

Nutrition (per serving): Calories: 142; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 31mg; Sodium: 265mg; Carbohydrate: 13g; Dietary Fibre: 3g; Sugar: 6g; Protein: 12g

10. Baked Ziti with Creamy Kale and Sausage | Clean Eating

Kale isn’t to everyone’s taste, but add some pasta and even the most kale phobic will welcome the addition. When you also top up with mozzarella cheese, and spicy Italian sausage what’s not to love. Whole grain noodles, low-fat milk, and whole wheat flour keep that flavour factor alive. Bring it to a dinner party, or serve it at a family get together with roasted veggies. Recipe makes 12 servings at 3/4 cup each.

Nutrition (per serving): Calories: 338; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 36mg; Sodium: 481mg; Carbohydrate: 43g; Dietary Fibre: 2g; Sugar: 6.5g; Protein: 19g