15 Cozy Casseroles Under 430 Calories

MyFitnessPal’s Recipes
by MyFitnessPal’s Recipes
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The time has come to elevate your dinner with a classic one-pot wonder, otherwise known as the casserole. Whether you prefer veggies and rice or spicy sausage and noodles, there’s something for everyone in this roundup of comforting casseroles. Now gather round the table with family and friends and dive into a scrumptious bowl of comfort–all under 430 calories per serving.

1. BROCCOLI AND BROWN RICE VEGAN CASSEROLE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 261; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 356mg; Carbohydrate: 36g; Dietary Fiber: 5g; Sugar: 0g; Protein: 15g

2. EASY SOUTHWESTERN CHICKEN CASSEROLE | KIM’S CRAVINGS

Nutrition (per serving): Calories: 426; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 173mg; Sodium: 548mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 2g; Protein: 40g

3. MAKE-AHEAD EGG & SAUSAGE CASSEROLE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 360; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Cholesterol: 107mg; Sodium: 866mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 4g; Protein 22g

4. SLOW COOKER BACON, EGG & HASH BROWN CASSEROLE | ELLE PENNER FOR MYFITNESSPAL

Nutrition (per serving): Calories: 342; Total Fat: 22g; Saturated Fat: 10g; Monounsaturated Fat: 8g; Cholesterol: 357mg; Sodium: 648mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 2g; Protein 21g

5. MUSHROOM BOLOGNESE SPAGHETTI SQUASH CASSEROLE | THE ROASTED ROOT

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

6. VEGETABLE RICE CASSEROLE | 24 CARROT LIFE

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

7. CHICKEN ENCHILADA CASSEROLE | COOKING LIGHT

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

8. HATCH GREEN CHILI AND TOMATO EGG CASSEROLE | COTTER CRUNCH

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

9. SLOW COOKER CHEESY EGGPLANT CASSEROLE | CLEAN EATING

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

10. SPINACH AND ARTICHOKE QUINOA CASSEROLE | iFOODREAL

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

11. ONE-POT TACO CASSEROLE | FIT FOODIE FINDS

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

12. HEALTHY GREEN BEAN CASSEROLE | HUMMUSAPIEN

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

13. UNSTUFFED BEEF & CABBAGE CASSEROLE | GIVE RECIPE

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

14. BAKED SPAGHETTI SQUASH CASSEROLE | EAT YOURSELF SKINNY

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

15. BAKED ZITI WITH CREAMY KALE AND SAUSAGE | CLEAN EATING

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

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MyFitnessPal’s Recipes
MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carbhigh-proteinhigh-fibergluten-freedairy-freevegetarianveganlow sodium

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