2 Hearty Fall Casseroles Get Healthy Makeovers

Indulge with the original recipes or go healthy with the lightened up versions.

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Published on October 18, 2021

composite image of indulgent chicken parmesan pasta casserole and healthier eggplant parmesan casserole — Photo: Brie Passano

Casseroles reign supreme for crowd-pleasing comfort and hands-off ease. Read on to see how we took two popular fall casseroles and gave them a healthy spin with easy ingredient substitutions.

Classic Parms: Indulge or Go Healthy

Indulge: Chicken Parmesan Pasta Casserole

To save time, use frozen chicken nuggets instead of breading and frying chicken pieces. Thaw them and add them to the pasta mixture in Step 4 of the recipe.

overhead view of Chicken Parmesan Pasta Casserole recipe in an oval cast iron baking dish — Brie Passano

Go Healthy: Eggplant Parmesan Casserole

overhead view of Eggplant Parmesan Casserole recipe in an oval cast iron baking dish — Brie Passano

Healthy Tricks

The healthy casserole has 384 fewer calories, 3 fewer grams saturated fat, and 1,305 fewer milligrams sodium than the indulgent recipe. Here's why:

Sautéing ingredients in olive oil instead of deep-fat frying provides more heart-healthy unsaturated fat and keeps saturated fat low.
Using eggplant instead of chicken cuts calories and adds filling fiber.
Using low-sodium tomato products and relying on strong-flavored cheeses, such as Parmesan, keeps the dish flavorful while reducing sodium.

Breakfast Casseroles: Indulge or Go Healthy

composite of indulgent cheesy tot breakfast casserole and healthier cauliflower tot breakfast casserole in a cast iron skillet — Brie Passano

Indulge: Cheesy Tot Breakfast Casserole

"This recipe was easy to make and the family loved it. I prepped it the night before and then cooked it in the morning." — MELANIE

overhead view of Cheesy Tot Breakfast Casserole recipe in a cast iron skillet — Brie Passano

Go Healthy: Cauliflower Tot and Turkey Sausage Breakfast Casserole

overhead view of Cauliflower Tot and Turkey Sausage Breakfast Casserole in a cast iron skillet — Brie Passano

Healthy Tricks

The healthy breakfast casserole has 2 more grams fiber, 12 fewer grams saturated fat, and 637 fewer milligrams sodium than the indulgent breakfast casserole. Here's why:

Adding bell pepper and broccoli adds fiber and nutrients and bulks up the recipe while keeping saturated fat and sodium in check.
Using ground turkey instead of bacon and pork cuts saturated fat and sodium.
Choosing cauliflower tots instead of potato tots reduces sodium and provides more good-for-you vitamin C.

This article originally appeared in the October/November 2021 issue of Allrecipes Magazine.