12 Mediterranean Casseroles Packed with Protein

Mediterranean food is famous for its balance of flavor and nutrition, making it one of the healthiest eating styles in the world. Packed with fresh vegetables, lean proteins, whole grains, and heart-healthy fats, it offers endless possibilities for creating satisfying meals. Casseroles, in particular, are a fantastic way to bring these vibrant ingredients together in a convenient, family-friendly dish. Not only are they easy to prepare, but they are also perfect for meal prep or feeding a crowd. From classic combinations like spinach and feta to creative twists with seafood and legumes, these casseroles are versatile and full of protein.

Greek-Inspired Spinach and Feta Casserole

This casserole combines hearty spinach, creamy feta cheese, and protein-packed eggs for a Mediterranean twist. Start by sautéing fresh spinach with garlic and olive oil, then layer it with crumbled feta and cooked quinoa in a baking dish. Whisk eggs with a splash of milk, season with salt, pepper, and oregano, and pour over the layers. Bake until the top is golden and the center is set, creating a fluffy, flavorful dish. Adding cooked chicken breast can boost the protein content even more. Serve it warm with a side of cucumber and tomato salad for a balanced meal. It is easy to prepare, nutrient-rich, and perfect for meal prep.

Chicken Tagine Casserole with Olives

This casserole brings the rich flavors of a traditional Moroccan tagine into a convenient, baked dish. Start by seasoning chicken thighs with a blend of cumin, coriander, cinnamon, turmeric, and paprika for an aromatic spice base. Sear the chicken until golden, then layer it in a casserole dish with sliced onions, garlic, olives, preserved lemons, and diced tomatoes. Add chickpeas for extra protein and pour in a mixture of chicken broth and a touch of honey for balance. Bake until the chicken is tender and the flavors meld beautifully. The olives and preserved lemons add a tangy, salty burst that complements the spices perfectly. Serve over fluffy couscous or rice to soak up the savory sauce. This casserole is an impressive, flavor-packed option for dinner that is both hearty and healthy.

Lamb and Eggplant Moussaka Casserole

This traditional Mediterranean dish layers eggplant, ground lamb, and a creamy yogurt-based sauce. Begin by roasting slices of eggplant until tender and slightly charred. Cook ground lamb with onions, garlic, cinnamon, and a touch of tomato paste for a rich, savory filling. Layer the eggplant and lamb mixture in a dish, finishing with a topping made of Greek yogurt, eggs, and grated parmesan. Bake until the topping is set and slightly golden. The lamb provides a flavorful protein punch, while the eggplant adds a soft, melt-in-your-mouth texture. Serve this comforting dish with a side of tzatziki or a Greek salad. It is a perfect way to enjoy classic Mediterranean flavors.

Beef Bourguignon Casserole

This casserole takes the classic French dish and transforms it into an easy-to-make Mediterranean-inspired version. Start by searing chunks of lean beef in olive oil until browned, then set them aside. In the same pan, sauté onions, garlic, and carrots until softened, then deglaze with a generous splash of red wine. Combine the beef, vegetables, beef broth, fresh thyme, and bay leaves in a casserole dish. Add quartered mushrooms and pearl onions for extra texture and flavor, then cover and bake slowly until the beef is melt-in-your-mouth tender. The red wine and broth create a rich, savory sauce that perfectly coats the meat and vegetables. Serve this hearty casserole with roasted potatoes, crusty bread, or buttered noodles to soak up every bit of the flavorful sauce. It is a comforting and elegant meal that is sure to impress.

Baked Stuffed Conchiglioni with Tomato Sauce

This Mediterranean-inspired casserole features jumbo pasta shells stuffed with a delicious filling and baked in a rich tomato sauce. Begin by cooking the conchiglioni (large pasta shells) until just al dente, then set them aside to cool. For the filling, mix ricotta cheese, shredded mozzarella, grated parmesan, chopped spinach, and fresh basil for a creamy, flavorful base. Stuff each shell generously and place them in a casserole dish coated with a layer of tomato sauce. Top with more sauce and a sprinkle of mozzarella and parmesan for a golden, bubbly finish. Bake until the cheese is melted and the sauce is bubbling, infusing the shells with flavor. This dish is comforting, packed with protein, and perfect for both vegetarians and pasta lovers. Pair it with a crisp green salad or garlic bread for a complete Mediterranean feast.

Noodle Casserole with Minced Meat

This hearty noodle casserole combines tender pasta, savory minced meat, and Mediterranean flavors in one satisfying dish. Begin by cooking your choice of noodles, such as penne or fusilli, until al dente, and set them aside. Sauté minced beef or lamb with garlic, onions, and a sprinkle of oregano, paprika, and cumin for a flavorful base. Mix the cooked noodles with the meat, a rich tomato sauce, and a dollop of Greek yogurt for creaminess. Transfer the mixture to a baking dish, top with shredded mozzarella or a blend of parmesan and feta, and bake until bubbly and golden. The noodles soak up the rich sauce while the meat adds a protein-packed heartiness. This dish is perfect for busy weeknights or as a crowd-pleasing comfort meal. Serve with a side of roasted vegetables or a simple cucumber and tomato salad to complete the meal.

Hearty Beef and Okra Stew

This hearty casserole-style stew combines tender beef, fresh okra, and bold Mediterranean spices for a comforting and nutrient-rich meal. Start by searing chunks of beef until browned, then remove them from the pot and sauté onions, garlic, and diced tomatoes in the same pan. Add the beef back in, along with fresh or frozen okra, a splash of tomato paste, and a blend of cumin, paprika, and cinnamon for warmth and depth of flavor. Pour in beef broth, cover, and let it simmer or bake slowly in the oven until the beef is melt-in-your-mouth tender and the okra is perfectly cooked. The okra adds a unique texture and thickens the stew naturally, making it even more satisfying. This dish is a great source of protein and fiber, offering a balanced, hearty meal. Serve it over steamed rice, couscous, or with crusty bread to soak up the flavorful broth. It is an ideal dinner for colder nights or when you crave a taste of the Mediterranean.

Baked Fennel Root with Parmesan Cheese

This elegant casserole showcases the mild, licorice-like flavor of fennel root, enhanced with a golden, cheesy crust. Begin by slicing fresh fennel bulbs into wedges and blanching them in boiling water until just tender. Arrange the fennel in a baking dish and drizzle with olive oil, a sprinkle of salt, pepper, and a touch of nutmeg for subtle warmth. Top generously with grated parmesan cheese and breadcrumbs for a crispy, savory topping. Bake until the fennel is soft and the cheese is melted and golden brown. The natural sweetness of the fennel pairs beautifully with the nutty richness of the parmesan. This dish is a light, low-carb option that works well as a side or vegetarian main. Serve with a crisp green salad or alongside roasted chicken for a simple yet sophisticated Mediterranean-inspired meal.

Stifado

Stifado is a traditional Greek casserole that combines tender meat, aromatic spices, and a rich tomato-based sauce. Typically made with beef or rabbit, the meat is marinated in red wine, vinegar, and a blend of bay leaves, cinnamon, and cloves to infuse it with deep flavor. The dish starts with sautéing pearl onions in olive oil until golden, followed by browning the marinated meat. Add garlic, diced tomatoes, tomato paste, and the marinade, then let it simmer or bake slowly in the oven until the meat is melt-in-your-mouth tender. The spices create a fragrant, slightly sweet sauce that complements the savory meat perfectly. Serve Stifado over orzo, rice, or with crusty bread to soak up the rich, flavorful sauce. It is a comforting, hearty dish that’s perfect for a special occasion or a cozy dinner. This Mediterranean classic brings the warmth of Greece to your table.

Braised Lamb Shanks

This traditional Mediterranean dish pairs tender, slow-cooked lamb knuckle with the rich, smoky flavor of eggplant. Start by seasoning the lamb knuckles with salt, pepper, and a touch of cinnamon, then sear them in olive oil until golden brown. Remove the lamb and sauté onions, garlic, and diced tomatoes in the same pan, allowing the flavors to meld. Add chunks of eggplant, fresh rosemary, and a splash of red wine or beef broth, then return the lamb to the pot. Cover and slow cook the dish in the oven or on the stovetop until the lamb is fall-off-the-bone tender and the eggplant has absorbed the rich sauce. The eggplant adds a creamy texture that complements the robust flavor of the lamb. Serve this hearty dish with a side of orzo, couscous, or crusty bread to soak up the flavorful juices. It is a comforting, elegant meal that embodies the essence of Mediterranean cooking.

Traditional Fried Greek Cod Fish Filet Casserole

This traditional Greek dish transforms fried cod fillets into a hearty casserole layered with vibrant Mediterranean flavors. Begin by lightly seasoning cod filets with salt, pepper, and lemon juice, then dredge them in flour and pan-fry until golden brown. In a casserole dish, layer the fried fish with sautéed onions, garlic, and a rich tomato sauce infused with oregano, parsley, and a touch of cinnamon. Add a sprinkle of olives and capers for a tangy kick, and top with breadcrumbs mixed with olive oil for a crisp, golden crust. Bake until the sauce is bubbling and the top is perfectly browned. The cod remains flaky and moist, absorbing the robust flavors of the sauce. Serve this dish with a side of roasted potatoes or a fresh Greek salad for a complete Mediterranean meal. It is a delicious, comforting way to enjoy traditional Greek cuisine.

Salmon and Orzo Stew

This Mediterranean-inspired salmon and orzo stew is a light yet hearty dish packed with fresh flavors. Start by sauteing onions, garlic, and celery in olive oil until softened, then add diced tomatoes, vegetable or fish broth, and a sprinkle of oregano and paprika. Stir in orzo pasta and let it simmer until the orzo is tender and the broth thickens slightly. Add fresh salmon fillets, cut into chunks, and cook gently until the fish is flaky and infused with the stew’s rich flavors. Finish with a squeeze of lemon juice and a handful of fresh parsley for a bright, zesty touch. The orzo provides a satisfying texture, while the salmon adds lean protein and healthy omega-3s. Serve this stew warm with crusty bread or a side of roasted vegetables. It is a comforting, nourishing meal that is both simple and elegant.

This article originally appeared on RetailShout.

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