How to Make Your Casserole
- Grease a 13 x 9 or 2 quart baking dish with cooking spray, vegetable oil, or butter.
- Choose ingredients from the groups below and mix together in your baking dish. Cover with a heat-resistant lid or aluminum foil.
- If you are ready to bake, preheat oven to 350°F and bake for 20-50 minutes until the casserole is heated through. Add any extra toppings like cheese in the last 10 minutes so they do not burn.
- If you are not ready to bake, place the covered dish in the refrigerator for up to 3 days before baking. You can also freeze a casserole for up to 2-3 months. Just thaw in the refrigerator 1-2 days before you are ready to bake.
Whole Grains / Starch
- Whole Wheat Pasta
- Brown Rice
[Learn more about using herbs or seasoning blends.]
- ¼ Cup Chopped Onions or Scallions
- ¼ Sliced Black Olives
- ½ Cup Chopped Celery
- 1-2 Cloves Chopped Garlic
- Onion, Garlic, or Curry Powder
- Herbs like Oregano, Basil, Cilantro, Thyme, Marjoram, or Tarragon
- Salt and Pepper (To Your Liking)
Classic Casserole Ideas
Rice & Beans Casserole
Brown Rice + Black Beans + Green Onions + Corn + Salsa + Garlic + Low Fat Monterey Jack Cheese + Nonfat Sour Cream
Baked Italian Pasta
Whole Wheat Pasta (Rotini or Elbows) + Lean Ground Beef + Spinach + Tomato Sauce + Garlic + Parmesan Cheese
Green Bean Casserole (No Grains or Protein)
Green Beans + Cream of Mushroom Soup + Onion Powder + Bread Crumbs
Healthy Casserole Tips
- Use cheese sparingly. Cheese is delicious! But, it can add lots of calories, fat, and sodium to your dish.
- Look for lower sodium and reduced fat canned soups and sauces, and rinse and drain canned vegetables to remove extra salt.
- Casseroles are a great way to use leftovers! If you make extra grains and pasta, save them in the fridge. You will be able to assemble them into a casserole in minutes.
- You can make casseroles in the microwave. In a glass dish using the 50% power setting, microwave the casserole for 10-30 minutes checking frequently to see if it is warm throughout.