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10 Easy, Crowd-Pleasing Casseroles–Under 400 Calories!

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10 Easy, Crowd-Pleasing Casseroles–Under 400 Calories!

Nothing beats serving a homemade casserole to hungry guests. The casserole is your one-stop option to serving a complete meal with veggies, grains and lean protein swaddled into one piece of cookware. They’re also great to make and freeze ahead of time,  so all you need to worry about when you get home is reheating and eating. Here’s a list of 10 crowd-pleasing casseroles to try, all under 400 calories per serving.


1. One-Pot Taco Casserole | Fit Foodie Finds
Prepare delicious tacos the mess-free way because with this taco casserole you only need one pot. Yup, you heard that right! Load all the trimmings for terrific tacos—ground meat, corn, black beans, cheese—and into the oven it goes. This meaty casserole is kid favorite, and you can save the mess for when you actually eat the tacos. You’re welcome! 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; Total Carbohydrate: 25g; Dietary Fiber: 6g; Sugars: 5g; Protein: 28g

2. Slow Cooker Bacon, Egg & Hash Brown Casserole | According to Elle
Have a breakfast inspired dinner with this slow cooker bacon, egg and hash brown casserole! Imagine fluffy eggs and hash brown potatoes studded with pieces of thick-cut bacon topped with cheddar cheese. An added bonus? You can just as easily eat leftovers for lunch and dinner as you would for breakfast. Recipe makes 8 servings at 1 cup each.

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

3. Chicken Enchilada Casserole | Cooking Light
Slice into this yummy Tex-Mex chicken enchilada casserole layered with chicken, corn tortillas, jalapenos, salsa verde and sharp cheddar. It’s a great dinner option when you’re craving Southwestern-style comfort food. Recipe makes 4 servings of 1 3/4 cup each.

Nutrition (per serving): Calories: 378; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 5g; Cholesterol: 72mg; Sodium: 924mg; Carbohydrate: 37g; Dietary Fiber: 5g; Sugar: 6g; Protein: 18g

4. Baked Ziti with Kale and Sausage | Clean Eating
Boring baked ziti just got better with this recipe featuring bits of lean turkey sausage and lacinto kale! It’s perfectly portable for a potluck or perfectly portable for a potluck or a straight-to-table trip from the oven, this creamy kale- and sausage-laden pasta dish has just 338 calories!

Nutrition (per serving): Calories: 338; Total Fat: 18g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 101mg; Sodium: 655mg; Total Carbohydrate: 30g; Dietary Fiber: 4g; Sugars: 63g; Protein: 26g

5. Cajun Shrimp & Quinoa Casserole | This Gal Cooks
Spicy cajun shrimp and quinoa casserole hits the spot when you’re craving southern comfort. Quinoa is cooked in a tomato-y base, topped with sweet shrimp and covered with fontina cheese. Recipe makes 4 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 385; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 101mg; Sodium: 663mg; Total Carbohydrate: 32g; Dietary Fiber: 5g; Sugars: 4g; Protein: 26g


6. Sweet Potato Black Bean Casserole| Kim’s Cravings
Sweet potato black bean casserole is fiber-filled vegetarian made with Mexican inspired flavors. This dish features hearty black beans cooked with tender sweet potatoes. We suggest turning sodium down a notch with low sodium salsa. Recipe makes 6 servings.

Nutrition (per serving): Calories: 313; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 20mg; Sodium: 708mg; Total Carbohydrate: 46g; Dietary Fiber: 11g; Sugars: 8g; Protein: 15g

7. Vegan Green Bean Casserole | Healthy Nibbles & Bits
Crunch into this low calorie vegan green bean casserole featuring fresh green beans topped with season bits of whole grain bread crumbs. This delightful recipe is perfect as a dinner side dish. We suggest eliminating the sea salt if you’re sodium conscious and further reducing any salt you add if sodium is a big issue for you. Recipe makes 4 servings. Nutrition information eliminates sea salt.

Nutrition (per serving): Calories: 227; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 732mg; Total Carbohydrate: 27g; Dietary Fiber: 6g; Sugars: 6g; Protein: 6g

8. Vegetarian Spaghetti Squash Casserole  | Uproot Kitchen
Vegetarian Spaghetti squash casserole is also gluten-free and low-carb friendly. This recipe uses squash as faux spaghetti, layers it with low fat ricotta cheese and seasons it with Italian herbs. The recipe makes 6 servings, but at less than 200 calories per serving feel free to up the portion size. It’s not a bad problem to have!

Nutrition (per serving): Calories: 175; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 335mg; Total Carbohydrate: 13g; Dietary Fiber: 3g; Sugars: 7g; Protein: 10g

9. Butternut Squash, Caramelized Onion & Spinach Casserole | Cooking Light
Looking for a vegetarian main that will also please meat-free palates? This recipe for butternut squash and spinach lasagna can be whipped up in 2 hours and delivers plenty of fiber, protein and important vitamins A and C. Recipe makes 8 servings.

Nutrition (per serving): Calories: 351; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 30mg; Sodium: 418mg; Carbohydrate: 46g; Dietary Fiber: 5g; Sugar: 13g; Protein: 19g

10. Skinny Baked Broccoli Mac & Cheese | Skinnytaste
Now the ultimate comfort food side can be your main entrée. This recipe features a healthier spin on traditional mac and cheese. Each satisfying portion is loaded with broccoli florets, whole-wheat pasta and reduced-fat cheddar cheese. You can savor the taste and still get your veggies in to boot! Recipe makes 8 servings at 1 cup each.

Nutrition (per serving): Calories: 333; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 393mg; Total Carbohydrate: 40g; Dietary Fiber: 5g; Sugars: 2g; Protein: 18g

About the Author

MyFitnessPal's Featured Recipes
MyFitnessPal's Featured Recipes

MyFitnessPal’s Featured Recipes are simple dishes that showcase just how delicious healthy foods can be. Look for the nutrition information at the bottom of the recipe or log it directly in MyFitnessPal by clicking on the “Log It” button. Scroll through our entire collection or explore: Low-Carb • High-protein • High-fiber • Gluten-free • Dairy-free • Vegetarian • Vegan



66 responses to “10 Easy, Crowd-Pleasing Casseroles–Under 400 Calories!”

  1. Avatar VoxPopulus says:

    Pardon me for asking, but who helped assemble this selection of casseroles – the American Cheese Council? Did you realize 9 of these 10 recipes call for cheese?Something of a deal breaker for those of us who don’t care for the stuff. Let’s try again, shall we? And no, I really don’t care if it’s a source of protein: it’s also off the dietary list of a great many people.

    • Avatar Jessica says:

      Then go to a different list you jerk. not everything is going to be for you!

    • Avatar Lynda says:

      Use a substitution or keep the cheese out– it’s that simple…

    • Avatar Tammie says:

      Maybe YOU should try again, and don’t forget your manners next time! I view plenty of recipes that don’t quite match my dietary needs, and I either modify them or move on. No rudeness required!

      • Avatar No cheese says:

        agree… I am allergic to cheese… Just substitute… It’s much easier Than being rude

      • Avatar DaMaestro says:

        I’m scratching my head at the rude response to the OP!!! Many people can’t or won’t eat cheese, and it’s not one of the best ingredients to be on a dieter’s shopping list. I agree with Vox – and also wonder why nearly all these recipes include cheese. I can’t eat cheese – and I know others in the same boat due to lactose intolerance or other allergic reactions. And Vox’s comment didn’t deserve “don’t forget your manners” responses!

      • Avatar carol says:

        Well done. Some people must have been dragged up these days!!!!

    • Avatar Tami says:

      Having a bad day? Eat some string cheese. It’s really fun, and only 70 calories! Might put a smile on your pretty little face 🙂

      • Avatar DaMaestro says:

        Thanks for the suggestion, Tami – but not everyone can eat cheese. And for those with serious allergic reactions to it, the result won’t be a smile!

        • Avatar bealy says:

          And some don’t have allergies to cheese. there are lots of low fat cheeses you can substitute and of course you can bypass these recipes altogether and look for something else to make.

    • Avatar ihatestupidpeople says:

      It’s a CASSEROLE … By definition it is going to have cheese!!

    • Avatar Bess says:

      Good point about the cheese – we unnecessarily consume excessive amounts of cheese. If most people were aware of the process of milk production, I believe consumption would decrease- it’s gross and sad.

      • Avatar DaMaestro says:

        And it’s not only that: cheese contains addictive casomorphins, which might explain the furious defense and great love it engenders in some people. Eating cheese actually releases a form of opiates into the body. Yes, that’s casomorphins – which are concentrated by the cheese production process. If you really love cheese, try going without it for a couple weeks or longer to see what happens – your body may have actually become addicted to it.

        • Avatar Deo says:

          Addictive? I’d like to see research supporting that. Or do you mean problematic and associates with out of control use and/or cravings like sugar?

          • Avatar DaMaestro says:

            I did mean “addictive” – and posted a link to a study in response to your query, Deo. But apparently links aren’t allowed by list admin and so that post was moderated out. Just conduct a search for casomorphins, cheese, addictive, scientific – whatever criteria may satisfy your inquiry. And as always, verify the veracity of the internet source. The data on cheese consumption in our country, amount of money spent promoting cheese by the dairy industry and other data points are eye-opening. And might explain some of the vehemence and rudeness in some posters’ reactions to the OP here – cheese IS addictive and its highly concentrated casomorphins are technically, scientifically and in reality: opiates.

          • Avatar Pat Seaborg says:

            I followed your suggestion to do a search for cheese and addiction on PubMed. Only thing I found referred to habituation, not addiction: an important distinction. The study didn’t show that any addition to cheese existed. What it did show is that if you ate the same food 5 times in one week (versus once a week), you would be more likely to overeat and gain weight. The food used in the study was mac and cheese but in no way do the authors suggest that this particular food created addition. It was rather that the same food eaten, day in and day out, creates habituation to it, which can lead to overeating. Take home point is if you are trying to lose weight, vary your diet on a daily basis so you are not as likely to overeat. Again, it infers nothing about the merits of cheese. I didn’t find anything else on PubMed using terms of addiction and cheese. BTW I am a doctoral level researcher by training so know how to do a lit search.

          • Avatar Pat Seaborg says:

            Regarding casomorphins and addiction, the only study listed on PubMed was to see if beta casomorphin (milk related substance) was addictive to mice compared to morphine and placebo, and the answer was “no”.
            So no peer reviewed journal article listed in PubMed suggests any addictive quality to cheese. You can put that rumor to rest. Note that “google” is not a scientific review of peer reviewed journals.

          • Avatar VoxPopulus says:

            Pat – as a seasoned, trained medical researcher myself, I never rely upon Google as an end-source of information – but it can be a great tool for accessing scholarly reviews and research studies. I don’t know anyone (including myself) who would be so foolish to merely take a google search as proof of anything. But likewise, I would caution ANYONE that “put(ting) rumor(s) to rest” is also an unwise choice – in fact, labeling theories as “rumors” is not what ANY respectable researcher would consider doing.

          • Avatar VoxPopulus says:

            Pat – I appreciate your background and the search attempts you made. But likewise, only in this past week several new references were publicized, some linking to the following (yes, peer-evaluated) review from the University of Michigan, published in the U.S. National Library of Medicine – and which has been described as a validation or presentation of scientific proof that cheese addiction does exist. As links are not allowed here, I would ask that you go to JOURNALS(dot)PLOS(dot)ORG and search “which foods may be addictive” and take a look at both the abstract, charts and (if you have full access) the entire study. Cheese – processed or not, was 15th on the list of “addictive” foods. The researchers of this particular study are Erica Schulte, Nicole Avena and Ashley Gearhardt.

      • Avatar Janet White Bishop says:

        We happen to be dairy farmers, we milk about 800 cows everyday twice a day and they are treated very well. They get their beds cleaned out daily, have a balanced diet by a nutritionist, sleep in a barn cooler than a lot of people’s homes and the milk has several test ran on it before it can be processed much less consumed by humans. Actually the milk we produce is tested more than the food you put on your table. The milk is disposed of if it has high bacteria, antibiotics or hormones. So I really do not know what is so sad and gross about the way milk is produced. Uninformed people speaking their minds about things when they really do not know all the facts are dangerous.

    • Avatar A. Tillery says:

      I always use soups instead of cheese in casseroles. Example cream of mushroom, creamed corn, or golden mushroom..

      • Avatar FreeUsAll says:

        Would you happen to have a ratio for the soup-for-cheese swap? You’ve piqued my interest. I know I’m 7 months late to the party…

  2. Avatar Michael Perry says:

    Or even possibly remove and/or substitute the cheese in those 9 recipes. This way it fits your personal preference. Many including myself are excited at see some healthier and less caloric recipes that do have cheese.
    I don’t think we need to demand a new article with such a wealth of specialized info and recipes on the interweb.

  3. Avatar Chris Murphy says:

    How can can anyone call this ” Hello Healthy” when most every recipe on this page and a lot of the recipes I have read from “Hello Healthy” are loaded with sodium. Most everyone gets way to much sodium in their diet which is not healthy. Eating healthy requires having balance not only with calories, carb’s, sugars, fat, fibers, proteins and yes sodium. Healthy I think not!

    • Avatar Deb says:

      Just substitute low sodium spices and seasonings or eliminate and use other seasonings !! I use a lot of recipes that I modify to fit my own needs !! Nobody says you have to follow the recipe to the T !!!

    • Avatar Deeva says:

      I’m excited about customizing these recipes too fit my needs. I hope that as I continue to loose weight and and get healthier I don’t become an judgemental and rude. Plus, please don’t teltell food must be bland and tasteless to be healthy. Everything in moderation.

      • Avatar Chris Murphy says:

        The average person relies on sites like this that tells them this is a healthy recipe when its clearly not and that is the point I am speaking too. Not everyone knows how to modify recipes perhaps as you do. You don’t have to sacrifice taste when lower sodium in your meals and eat clean. I am not being rude nor judgmental as you are suggesting simply stating the facts. Good luck with you journey!

      • Avatar afftongrown says:

        That’s it! Shouldn’t be a DIET, but a way of life, where you can eat everything in moderation!

    • Avatar Amy Santoro says:

      Absolutely agree. These aren’t healthy recipes. We shouldn’t have to substitute so many ingredients to make them so. If the author claims they are healthy, it’s his /her responsibility to present them as such. For example, indicating low fat cheese, cooking meat and draining fat etc.

    • Avatar afftongrown says:

      They are finding that sodium has not been the culprit they once believed! Don’t want the sodium, use low sodium, or sodium free products! It’s simple as that!

  4. Avatar Justsaying says:

    I think these are great and if you have pointers on substitutions, let’s hear them. I’m new to this and any idea, dish to keep me healthy and has flavor is a win-win! Lets stay positive and learn from one another :-)!

    • Avatar 4Reals says:

      Depending on the recipe, you can use silken tofu (like in lasagna), vegan cheese sauce – which is my favorite consisting of garlic powder, mustard powder and nutrional yeast, or vegan cheeses you can find at the market. Most of the recipes above, you could just leave the cheese out and sprinkle some nutritional yeast into the sauce to give it a heartier/cheesier flavor, which is what I usually do. Vegan cheese seems like processed black magic that I don’t much trust (no disrespect to those who like it, just a preference thing).Obviously, mac’n’cheese will be tough, but there are recipes out there using cashews as the based for the sauce and nutritional yeast. Not sure how healthy it is though 🙂

    • Avatar johnsie24 says:

      I agree I like cheese I’ll personly use it but pass if you don’t like it… I too am looking for healthy foods that taste great…

  5. Avatar Will J says:

    I have to object — the meat-containing recipes are useless to me. I won’t eat food that supplies at least half of my daily 1500mg sodium allowance in a single small meal (and I won’t eat meals that combine meat and dairy). Thanks anyway.

  6. Avatar lookingout4u says:

    Wow…ok, people, relax, isnt this supposed to be myfitness..PAL?

    • Avatar coolingwinds says:

      Yeah, this my first time reading comments in this site and this is not what I expected at all. I thought that this community would be kinder to one another, especially since overweight people catch so much hostility and rudeness from the world. Thanks for echoing my sentiments exactly, Lookingout4u. 🙁

  7. Avatar Mamajo says:

    Where can I find the recipes for the 10 Easy crowd pleasing casseroles?

  8. Avatar Sandra Marie Palmer says:

    I was surprised and happy to see more vegetarian choices then usual. When there isn’t vegetarian choices ,I just simply omit the meat (or anything esle I don’t like) in the recipe. Easy peasy 🙂 I’m looking forward to at least 5 of these,thank you.

  9. Avatar Katelynn3675 says:

    How about something withOUT so much corn? I am highly allergic & besides, it has no nutritional value other than making most people heavier! The cheese I shouldn’t do, but can get away with it if I have enough apple cider vinegar tablets to aid the digestion. These are by no means healthy for me and apparently not very many of us on here…

    • Avatar afftongrown says:

      In your case, why not just add an extra can of the beans instead of the corn?

    • Avatar Laura B. Smith Robinson says:

      When it comes to any corn or corn by-product ingredient in a recipe, I have to agree with you, Katelynn3675! I also am sensitive to corn and have to leave it out or sub it.
      Corn, corn meal, corn starch, corn oil, corn syrup… I look out for them on ingredients lists and keep them out of recipes for foods I make.

  10. Avatar Jean says:

    The one pot taco casserole does not sound to bad, but I can’t imagine not browning meat 1st, to get rid of most of the fat. Baking it uncooked sounds very unappetizing !

  11. Avatar Helen says:

    Great round up – casserole’s can be a really healthy way to get a great tasting dinner without too many calories – better than chips! 🙂

  12. Avatar Just Sayin... says:

    Lets be honest. Who eats an 8 OZ or 1 cup serving? A child?

  13. Avatar medgirl says:

    Did anyone notice the amount of sodium these quickies contained?

    • Avatar tina says:

      I would like to see more low carb high fat recipes. Full fat is good for you so bring on full fat cheese, milk, cream, all meats and most veggies (ideally not root veg but if you have to have it – limited amounts). Low fat foods have at least twice as much carbs/sugar. LCHF is better for diabetes – can even reduce medication and if weight is an issue more likely to keep the weight off. A lot of the recipes are wheat free and gluten free and so can cater for some allergies – (you’ll have to check this out as no food allergies in my house). Go on – give it a go – I dare you ….

      • Avatar Laura B. Smith Robinson says:

        In the case of this section of recipes, the ones presented here are vegetarian. Or, at least, Lacto-vegetarian, since many contain dairy. Meat in the recipes would not be appropriate here, even if you prefer full-fat and such.

  14. Avatar waveringcat says:

    Oh for goodness sake! You are all capable of using your brains to sort out what works for you, what you feel is healthy and to realize that there are various options in nutrition as in all things. The site is not responsible for your choices in life. Grow up people, you no longer need a nanny.

  15. Avatar Michele Olson says:

    love, peace, joy, harmony. We are all here because we care about ourselves. Aren’t we all part of this fit fight forever? Peace out

  16. Avatar Natalie says:

    Thank you so much for these casserole recipes. I do appreciate your putting a list together & sharing the list with this community. Cooking is such a fun, creative activity, & well worth the research & possible alterations to meet specific dietary needs/preferences. As for the folks who think it’s necessary to post negative, self-righteous opinions about your casserole choices, I believe they need to readdress (& construct!) their sense of autonomy. What’s more, the Internet is an ever-growing expanse of knowledge & ideas, so I agree with the many intelligent people who suggested on this forum to do some searching to find different ways of altering recipes to fit their specific tastes (& diets).

  17. Avatar Joni T says:

    Yeah, no wonder I Love Dairy!

  18. Avatar Vaamac says:

    Cat fight over a casserole! Pretty sad ladies! My son does not eat cheese but I still use the same recipe without the cheese and substitute it. Can’t be that hard! Be nice this is an information site only. If you don’t like the information, move on. It’s that easy!

  19. Avatar oh ok says:

    Many of these links aren’t working 🙁

  20. Avatar Sharon says:

    This looks good sounds better then your just plain old mac and cheese . Usually I use something like this as a side with a lean meat so would be prefect for me.

  21. Avatar Pat Seaborg says:

    The sodium counts on the recipes are pretty high. I thought these were suppose to be healthy?

  22. Avatar erinkalabsa says:

    I find it a little funny that the recipe that has “clean eating” next to it contains sausage…sausage, isn’t really “clean” even the nitrate free organic kind is of questionable “cleanliness” … I mean, it’s sausage? The recipe looks good, I’m just thinking out loud I guess….

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