17 High-Fiber Mediterranean Diet Casserole Recipes

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Updated on February 5, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

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a recipe photo of the Salmon Orzo Casserole with Lemon Dill — Photo: Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana Kelley

These delicious casserole recipes can help you incorporate more healthy fats, legumes, spices, vegetables and whole grains in your dinners. Plus, they boast at least 6 grams of fiber per serving to support healthy digestion, promote heart health and help you feel more satisfied. This helps them fit nicely into the Mediterranean diet, one of the healthiest and easiest to follow eating patterns around. From cozy bakes like our Lemony Salmon Orzo Casserole to hearty options like our Cheesy Sweet Potato Black Bean Casserole, these tasty meals are sure to become staples in your kitchen.

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Anti-Inflammatory Lemony Salmon & Orzo Casserole

a recipe photo of the Salmon Orzo Casserole with Lemon Dill — Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana Kelley

This lemony salmon and orzo casserole is a one-dish dinner that's packed with omega-3 fatty acids—a polyunsaturated fat in salmon that can help tame inflammation and may even help lower blood pressure. Here, omega-3-rich salmon sits on top of an orzo mixture that bakes in the oven, instead of boiling on the stovetop, absorbing all the bright and lemony flavors while it cooks.

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Baked Eggs in Tomato Sauce with Kale

You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don't forget some whole-wheat bread for dipping.

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Chicken Parmesan Casserole

Chicken Parmesan Casserole in a dish

We took the best parts of chicken Parmesan—ooey-gooey cheese, crispy breadcrumbs and plenty of tomato sauce—and spun them into an easy family-friendly casserole.

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Cheesy Sweet Potato & Black Bean Casserole

Cheesy Sweet Potato & Black Bean Casserole — Ali Redmond

A cozy, cheesy casserole is classic comfort food. We amped up the nutrition by including plenty of nourishing veggies. Black beans provide powerful plant-based protein while the sweet potatoes offer up a healthy dose of vitamin A, an antioxidant important for vision and immunity.

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Cheesy Black Bean & Quinoa Skillet Casserole

Cheesy Black Bean & Quinoa Skillet Casserole — Rachel Marek

This Southwestern-inspired one-skillet casserole is stuffed with quinoa and plenty of fresh vegetables. Sharp Cheddar cheese flavors the filling and adds a layer of ooey-gooey melted cheese on top.

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Salmon Noodle Casserole

a recipe photo of the Salmon Noodle Casserole — Photographer: Brie Goldman, Food Stylist: Charlie Worthington

This salmon noodle casserole is filled with creamy pasta, chunks of salmon and plenty of vegetables for a well-rounded meal. Dijon mustard flavors the dish, complementing the salmon and asparagus.

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Easy Chicken Enchilada Casserole

Easy Chicken Enchilada Casserole — Katie Webster

Casseroles make perfect meal-prep dinners, and this enchilada version is no exception. The whole casserole can be built and left to hang out in the refrigerator for up to three days—just bake it off on a busy night and you have a healthy, easy dinner on the table in no time. The quick homemade enchilada sauce in this recipe is great when you don't have any of the canned sauce on hand; just season crushed tomatoes with spices and salt for an instant enchilada sauce.

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Creamy Sun-Dried Tomato & Roasted Red Pepper Casserole

a recipe photo of the Creamy Sun-Dried Tomato & Roasted Red Pepper Casserole — Sara Haas

This healthy vegetarian casserole is a standout on any table. Crushed red pepper provides a little kick to this creamy main dish. We love the ease of jarred roasted red peppers, but if you have time, feel free to roast them yourself.

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Eggplant & Chickpea Baked Pasta

Eggplant & Chickpea Baked Pasta — Photography / Fred Hardy, Styling / Ruth Blackburn / Audrey Davis

Turn leftover Eggplant & Chickpea Stew into a comforting vegetarian baked-pasta dish. We love the taste of mint with the other Mediterranean-inspired flavors, but you can use parsley or basil if you prefer.

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Shrimp and Cauliflower Bake

Shrimp and Cauliflower Bake

This quick and easy seafood casserole gets bright flavor from fresh dill and feta cheese.

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Nacho Cauliflower Casserole

a recipe photo of the Nacho Cauliflower Casserole served in a dish — Photographer: Victor Protasio, Food Stylist: Ruth Blackburn, Prop Stylist: Josh Hoggle

This cauliflower casserole is inspired by nachos and stuffed with tender roasted cauliflower, sweet red pepper and brown rice. Salsa helps bind the ingredients together, along with melted cheese. Crushed tortilla chips on top add crunch. Serve with the suggested garnishes, or add your own favorite toppings to complete the dish.

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Vegetarian Shepherd's Pies

These mini vegetarian shepherd's pies feature lentils, carrot and corn, crowned with a velvety mashed potato topping. The recipe can also be made in a broiler-safe casserole dish. Serve with a spinach salad with oranges, walnuts and red-wine vinaigrette.

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Chicken, Peppers & Pasta Casserole

You can assemble this healthy chicken casserole before you leave for a party and pop it in the oven at the host's house. Or bake it at home and bring it along--it's delicious at room temperature too.

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Eggplant Tortilla Casserole

This layered casserole is inspired by classic cheese enchiladas, minus the fuss of rolling and stuffing individual tortillas. You'd never guess that within this comforting casserole hides a layer of thinly sliced eggplant. The thin slices become tender when roasted and add a subtle savory note.

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Vegetarian Quinoa & Squash Casserole

An aromatic mixture of garlic, paprika, cumin, coriander, allspice and cayenne flavors this vegetarian quinoa and squash casserole recipe. Frozen squash is a super-easy topping.

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Tuna Casserole with Orzo, Eggplant & Feta

Tuna casserole is a timeless comfort-food recipe; this one incorporates eggplant, artichoke hearts, oregano, olives and feta cheese for a Greek-inspired flair.

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