These cozy, satisfying casseroles make it easy to get a protein-packed dinner on the table all week long.
Reviewed by Dietitian Maria Laura Haddad-Garcia
About This Plan
- These comforting dinners feature protein sources including chicken, eggs, beans and tuna.
- Convenient ingredients like frozen greens and precooked rice help simplify prep.
- Serve the spinach casserole with rotisserie chicken for an added protein boost.
With the days getting shorter and the cold weather settling in, a bubbling casserole sounds like exactly what I want for dinner. I especially appreciate recipes that combine plenty of vegetables and whole grains with protein-rich foods like chicken, beef, beans and canned tuna. And since I tend to feel hungrier when the temperatures drop, I appreciate that protein helps me keep satisfied for longer. This week’s lineup includes a jalapeño popper–inspired bake perfect for enjoying during Sunday football and a cozy spinach casserole that my colleague convinced me to try. Plus, shortcuts like frozen greens, precooked rice and rotisserie chicken help keep the prep manageable. So grab your favorite baking dish, and let’s get cooking!
Your Weekly Plan
Sunday: Jalapeno Popper Casserole
Monday: Baked Eggs in Tomato Sauce with Kale
Tuesday: Honey-Garlic Chicken Casserole
Wednesday: Cheesy Beef & Black Bean Skillet Casserole
Thursday: Spinach, Feta & Rice Casserole
Friday: Pesto Tuna Noodle Casserole
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
01 of 06
Sunday: Jalapeño Popper Casserole
For my husband and I, Sundays in the fall revolve around football. It’s always on in the background, whether we’re cleaning up the house or relaxing on the couch. And this jalapeño popper-inspired casserole is perfect for enjoying during the Sunday games. Chicken adds protein and makes it hearty enough for dinner, while smoky bacon, a creamy cheese sauce and a crisp panko topping bring all of the familiar flavors of the classic appetizer. I’ll serve it over brown rice for a serving of whole grains. If you’re sensitive to spice, remove the jalapeño seeds and ribs to temper the heat. This recipe makes eight servings, so you may have some leftovers. Luckily, they make great future lunches and even freeze well for when you need dinner in a pinch.
View Recipe
02 of 06
Monday: Baked Eggs in Tomato Sauce with Kale
Frozen kale and jarred marinara keep this dinner extra simple, making it great for easing into the new week. The eggs bake right in the sauce, helping each serving deliver an impressive 21 grams of protein. I’ll warm a whole-wheat baguette on the side for scooping up the greens and sauce, especially any caramelized bits left around the edges.
View Recipe
03 of 06
Tuesday: Honey-Garlic Chicken Casserole
A little honey and garlic give these chicken thighs a sweet-savory finish. Underneath, brown rice cooks with broccoli, bell pepper and carrot, so there’s a vegetable-packed side built right in. To save time, I’ll use precooked brown rice. But if you’re cooking rice for Sunday’s dinner, make an extra 2 cups and refrigerate it promptly so it’s ready for tonight.
View Recipe
04 of 06
Wednesday: Cheesy Beef & Black Bean Skillet Casserole
Taco night gets the casserole treatment in this skillet dinner. Beef and black beans make a hearty filling packed with protein and fiber, two nutrients that help keep you fueled for longer. Tortilla strips crisp under the broiler for a welcome crunch, And I’ll top it with avocado slices for extra creaminess and healthy fats. This is also a great opportunity to use your favorite salsa. I have some from my local farmers’ market that I can’t wait to try with this.
View Recipe
05 of 06
Thursday: Spinach, Feta & Rice Casserole
My colleague recently shared a story about the casserole her friends keep requesting, and she convinced me to add it to my menu plan. Spinach, feta and dill bring spanakopita-inspired flavors, and brown rice adds fiber to make it more filling. Taking a cue from Leah, I’ll serve mine with shredded rotisserie chicken for extra protein. A little lemon zest on top adds a bright finish to the creamy casserole.
View Recipe
06 of 06
Friday: Pesto Tuna Noodle Casserole
Canned tuna is one of those pantry staples I love having on hand, and I’ll put it to good use in this Friday night dinner. Pesto gives the creamy pasta a savory, herby flavor, while spinach and cherry tomatoes add freshness. A quick trip under the broiler turns the Parmesan and panko topping golden brown and crispy. I’ll look for refrigerated pesto, as the recipe recommends, for the freshest flavor.
View Recipe
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.