Are you looking to add more protein to your Mediterranean diet? Casseroles are a fantastic way to incorporate a variety of ingredients into one delicious dish. Not only are they convenient for meal prep, but they also offer a hearty and satisfying meal that can be enjoyed for days. Here are 10 high-protein casseroles that align perfectly with the principles of the Mediterranean diet.
1. Greek Chicken and Quinoa Casserole
This casserole combines tender chicken breast with protein-rich quinoa, spinach, feta cheese, and Mediterranean spices like oregano and garlic. It’s a flavorful dish that’s packed with nutrients and perfect for a family dinner or meal prepping for the week ahead.
2. Lentil and Eggplant Casserole
Lentils are a staple in Mediterranean cuisine, and when combined with roasted eggplant, tomatoes, and a blend of herbs and spices, they create a protein-packed casserole that’s both comforting and nutritious. Top it with a sprinkle of feta cheese for an extra burst of flavor.
3. Mediterranean Tuna Casserole
Tuna is an excellent source of lean protein, and in this casserole, it’s paired with whole wheat pasta, cherry tomatoes, olives, and a creamy yogurt sauce. It’s a lighter take on the classic tuna casserole, with all the flavors of the Mediterranean.
4. Spinach and Chickpea Casserole
Chickpeas are a versatile legume that’s widely used in Mediterranean cooking. In this casserole, they’re combined with spinach, onions, garlic, and a touch of lemon zest for a bright and flavorful dish that’s high in both protein and fiber.
5. Mediterranean Stuffed Bell Pepper Casserole
Instead of stuffing individual bell peppers, why not make a casserole? This dish features ground turkey or chicken mixed with quinoa, tomatoes, herbs, and spices, all baked together in bell pepper halves for a colorful and protein-packed meal.
6. Baked Greek Meatball Casserole
Greek-inspired meatballs made with ground lamb or beef, breadcrumbs, herbs, and spices are baked to perfection in this hearty casserole. Serve them over a bed of whole wheat couscous or orzo for a complete Mediterranean meal.
7. Italian Sausage and White Bean Casserole
Italian sausage adds savory flavor to this protein-rich casserole, which also features white beans, tomatoes, onions, and garlic. It’s a comforting and satisfying dish that’s perfect for a cozy dinner on a chilly evening.
8. Mediterranean Quinoa and Vegetable Casserole
Loaded with colorful veggies like bell peppers, zucchini, and cherry tomatoes, this quinoa casserole is not only high in protein but also bursting with Mediterranean flavors. A sprinkle of feta cheese and a drizzle of olive oil bring it all together.
9. Turkey and Eggplant Moussaka Casserole
Moussaka is a traditional Mediterranean dish, and this lighter version features lean ground turkey, roasted eggplant, a creamy yogurt sauce, and a hint of cinnamon and nutmeg. It’s a satisfying and protein-packed meal that’s perfect for special occasions.
10. Mediterranean Seafood Casserole
For seafood lovers, this casserole is a must-try. It combines shrimp, scallops, and white fish with orzo pasta, cherry tomatoes, Kalamata olives, and a lemony herb sauce. It’s a refreshing and protein-rich dish that’s perfect for a summer dinner.
