High-Protein Casseroles: 6 Bakes With 35 g+ Protein for Meal Prep
A casserole is the laziest way to meal prep: one dish, one oven, four portions. With the right protein base, every portion has 35 g+ protein.
Written by Velion Physique. I have done nutrition coaching since 2019, alongside working as a personal trainer with five trainer licences.
Tired of searching for recipes every time?
The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99
Get it – €9,99 → Look insideThe formula
Protein base (meat, fish, lentils or tofu) + carbs (pasta, potatoes, rice) + vegetables + a creamy sauce made with quark or skyr instead of cream + a little cheese on top. Bake at 180–200 °C for 25–35 minutes.
6 casseroles (4 portions each)
- Chicken broccoli pasta bake – 500 g chicken breast, 250 g wholegrain pasta, broccoli, sauce of 250 g quark and some milk, 100 g light mozzarella. About 50 g protein per portion.
- Mince and potato gratin – 500 g lean beef mince, 800 g sliced potatoes, onions, a quark-egg sauce. About 40 g.
- Enchilada bake – 400 g turkey mince, kidney beans, peppers, tomato sauce, layered with wraps, cheese on top. About 42 g.
- Salmon spinach bake – 500 g salmon, spinach, rice, a lemon-skyr sauce. About 38 g.
- Lentil moussaka – 250 g dry lentils, aubergine, tomato, a quark-egg topping. About 30 g, vegetarian.
- Breakfast egg bake – 10 eggs, 200 g cottage cheese, vegetables, turkey ham. Slice into squares. About 35 g.
Meal-prep tips
- Keeps 3–4 days in the fridge. Portion it straight after cooling.
- Quark sauce can split when reheated too hot – warm it gently or add a splash of milk.
- Freezes well in portions for up to 2 months (except the egg bake).
More meal prep: high-protein meal prep ideas · slow cooker recipes · rice bowls. How much you need per day: free Protein Calculator.
Every meal already worked out: the High-Protein Cookbook.
Free: 10 High-Protein Foods That Build Muscle
The shopping list that makes hitting your protein easy. Get it free →
Protein values are approximate and depend on brand and portion. With allergies or medical conditions, check with a doctor or dietitian.
→ See all high-protein recipes (250+ dishes)
All the recipes in one place
The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99
Get it – €9,99 → Look inside→ Take the Sit Score: how hard is your workday on your body?
→ Free week plan with shopping list
→ Training plan finder
→ All guides and recipes
