top of page

Casserole Time!

I am always looking for healthy recipes that can be prepared quickly. We all have busy lives, so casseroles are a good way to incorporate proteins and vegetables in one dish with ease. Mix good veggies, spices, sauces with protein and you are done. What can be easier than that? They are also a great way to re-invent your leftovers.


Let's start with breakfast. This casserole will start your day off with high protein and veggies. Feel free to use sweet potatoes (white or red). You'll be able to power through your morning with this recipe.

A healthy Crockpot breakfast casserole! SO delicious.

  • 8 eggs

  • 4 egg whites

  • ¾ cup milk (whatever you prefer, dairy or nut)

  • 2 tsp stone ground mustard

  • ½ tsp garlic salt (I'd prefer powder or fresh to keep the sodium content down.)

  • 1 tsp salt

  • ½ tsp pepper

  • 1 30 oz bag frozen hash browns

  • optional: 4 strips cooked bacon

  • ½ onion, roughly chopped

  • 2 bell peppers, roughly chopped

  • 1 small head of broccoli, roughly chopped

  • 6 oz cheddar cheese

  1. In a medium-sized bowl, whisk together the whole eggs, egg whites, milk, mustard, garlic salt, and salt and pepper. Set aside.

  2. Lightly grease the bottom of your crockpot. Place half the hash browns on the bottom. Layer with half the bacon, chopped onion, bell peppers, broccoli, and cheese. Add on the last half of the hash browns, then top with the rest of the veggies, bacon, and cheese. Pour all of the egg mixture on top.

  3. Cover and cook for 4 hours on low. Serve hot!

Notes *Make sure to properly season your casserole! If you don't have garlic salt, replace it with salt and add in garlic powder or any other seasonings you love.

*The texture of this will be spongier. If you prefer more texture to your bake, try using frozen diced potatoes instead.


There is a lot of cheese in this recipe. If you are not doing dairy, make a cashew cream.

​ ​A healthy and cheesy broccoli and cauliflower rice chicken casserole that is perfect for dinner and makes great leftovers. Gluten free and low carb! //

  • 2 lbs skinless boneless chicken breasts

  • 1 tbsp olive oil

  • 1 large cauliflower

  • 16 oz bag frozen broccoli cuts

  • 2 tsp coarse sea salt

  • 1 tsp onion powder

  • 1 tsp garlic powder

  • 1 tbsp butter melted

  • 1 cup mozzarella cheese shredded

  • 1 1/2 cup Italian five cheese blend shredded

  1. Preheat oven to 400 degrees.

  2. Slice chicken breasts in half horizontally, lightly coat in olive oil and place on baking sheet. Liberally season with salt and pepper. Bake for 20 minutes.

  3. While chicken is baking, grate cauliflower in a large bowl. Add frozen broccoli cuts, chopping some of the larger pieces in half.

  4. Remove chicken from oven and let cool for 5 minutes.

  5. While chicken is cooling, add sea salt, melted butter, onion powder, garlic powder, shredded mozzarella cheese and 1 cup of the shredded Italian five cheese blend to the large bowl.

  6. Mix everything together.

  7. Carefully cut baked chicken into cubes. Toss with broccoli/cauliflower mixture and transfer to 9 x 13 inch (3 quart) baking dish or larger.

  8. Top with ½ cup shredded Italian mix cheese.

  9. Bake in oven for 50 minutes.

  10. Let cool for 10 minutes before serving.

  11. Top with some diced chives, a dollop of ranch dressing and enjoy!​


​This dish will give you so much flavor with the fish sauce and aminos. Get those veggies drunk with this great sauce.​

This Drunken Chicken Zoodle Casserole takes a spin on the original Pad kee mao Asian stir fry and puts in casserole form. A Paleo Noodle Zoodle Casserole with tons of flavor, Thai spices, and simple healthy ingredients! Light and delicious.

  • 1 lb boneless chicken thighs or breast (the darker meat works best)

  • Ingredients for Stir Fry Sauce

  • 2 tbsp fish sauce

  • 2 tbsp chili garlic sauce/paste (available in most Asian sections at store. Or use Sriracha)

  • 2-3 tbsp gluten free Tamari soy sauce mixed with 1 tbsp dark sugar (coconut palm sugar, dark brown sugar, or molasses). This creates a dark soy sauce. *For Paleo use Coconut Aminos*

  • Pinch of ground ginger

  • kefir lime or 1/4 tsp lime zest (a splash of juice works too)

  • salt and pepper to taste

  • optional finely diced Thai bird's eye red pepper for extra spicy

Other Ingredients

  • 1 cup chopped onion

  • 1 tbsp olive oil or sesame oil

  • 1 tsp garlic

  • 1 cup stir fry veggies (i.e. broccoli, snap peas, etc.)

  • 2-3 tbsp tapioca starch or potato starch/flour

  • 1 red bell pepper, sliced

  • 16 oz (or about 3-4 c Zucchini noodles- zoodles) This equals about 1-2 large zucchini

  • 3 eggs

  • 2-3 tbsp coconut milk

  • Garnish/Topping

  • Thai basil

  • 1 Thai red pepper (see notes for other pepper)

  • optional sesame seeds to garnish


  1. Clean your chicken then dice your chicken meat into small slices/cubes. Set aside.

  2. Slice veggies and spiralize your zucchini. If you don't have a spiralizer, just cut julienne style. I use this spiralizer. Make sure to pat your zucchini noodles extra dry with a towel. To remove excess water.

  3. Next Mix your stir fry sauce. Whisk together the fish sauce, chili sauce, ginger, tamari + sugar (to equal the dark soy sauce), lime, pinch of pepper. Taste and adjust with more tamari/sugar if needed. For Paleo option, use palm sugar or molasses

  4. Preheat oven to 350F and greased casserole dish. Set aside.

  5. Place meat, garlic, onion, oil in skillet or large pan. Sauté 5 minutes.

  6. Add your stir fry veggies, sliced red pepper, sauce, and 2-3 tbsp tapioca starch. Stir fry 10-15 minutes until chicken no long pink (but not overcooked) and starch is mixed well with the meat/vegetables.

  7. Place (Zucchini noodles) zoodles at the bottom of your casserole dish

  8. Add the Chicken stir fry with sauce on top of zoodles; evenly.

  9. Next whisk your eggs and coconut milk. Pour over casserole dish.

  10. Bake 25-30 minutes or until the edges are golden brown and the egg mix is cooked through.

  11. Remove from oven and garnish with Thai basil and optional sliced Thai peppers.

  12. Salt/pepper to taste. Sesame seeds to sprinkle over top, if desired.

Recipe Notes

  • For Paleo friendly option use Coconut Aminos in place of tamari sauce

  • If you don't have Thai red pepper, you can use any other spicy red pepper. I also added jalapeno for extra kick! Thai red peppers are Available in the Asian foods section or produce section of some supermarkets, or at some Asian markets.

  • 8x 11 casserole dish is what I used. But 9 x13 should be okay, just won't be as thick in pan once cooked.

  • Don't overcook chicken during the stir fry.

I am always looking for healthy recipes that can be prepared quickly. We all have busy lives, so casseroles are a good way to incorporate proteins and vegetables in one dish with ease. Mix good veggies, spices, sauces with protein and you are done. What can be easier than that? They are also a great way to re-invent your leftovers.


Your spaghetti squash has numerous uses. Try this one with BBQ chicken. Very easy.

  • 1 large spaghetti squash, cooked and shredded

  • 1 pound beef bacon, divided (or sugar free pork bacon)

  • 1 red onion, diced

  • 2 pounds chicken breast, cut into bite sized pieces

  • 1 1/2-2 cups paleo BBQ sauce

​ (for options see

  • 1/4 teaspoon pepper

  • salt to taste

  • 1/2 teaspoon garlic powder

  • 3 large eggs​

  1. Preheat oven to 400° and line a 13x9 with parchment paper.

  2. Place cooked spaghetti squash in a large bowl and pat dry with paper towel.

  3. Cut bacon with scissors and place in a large skillet.

  4. Cook on medium/high until crispy. Remove half onto a plate and add onion and chicken to remaining bacon.

  5. Cook until onion is tender and chicken is cooked through.

  6. Add chicken mixture to the spaghetti squash and then add the barbecue sauce. Start with 1 1/2 cups and add more if needed. Add the pepper, salt if needed, and garlic powder. Stir until everything is mixed well.

  7. Add the eggs, stirring completely.

  8. Place mixture into prepared pan, top with remaining bacon and bake 30-35 minutes.



Staying with the chicken theme, go with this zesty buffalo version. Save some time and buy frozen cauliflower rice. Frank's Red Hot works well on just cauliflower too.

  • 1 large head cauliflower, grated

  • 6 eggs

  • 1 pound chicken, cooked and shredded (You can also use rotisserie chicken.)

  • 1/2 white onion, diced

  • 1 red bell pepper

  • 1 teaspoon garlic powder

  • 1 teaspoon salt

  • 1 teaspoon smoked paprika

  • 1/2 cup buffalo sauce (I use Frank’s Red Hot)

optional toppings

  • Crispy bacon

  • Diced red onion

  • Diced green onion

  • Diced avocado

  • Ranch dressing

  • Blue cheese crumbles

  • Diced tomato

  1. Preheat oven to 400° F.

  2. In a large bowl combine the grated cauliflower and eggs. Mix well until full incorporated.

  3. Stir in the remaining ingredients and pour into a casserole dish.

  4. Bake for 45-60 minutes depending on what size dish you used. Mine is a 2.5 quart round dish and I baked it for exactly 1 hour.

  5. Top with desired toppings and serve.