10 Must-Try Low-Carb and Easy Casseroles for Diabetics

When I first started focusing on managing my blood sugar, I worried that my days of eating “comfort food” were over. A warm, bubbling casserole just seemed like something from my past. So many of them are loaded with potatoes, pasta, or high-sugar sauces that are a nightmare for glucose levels.

I spent a long time feeling deprived, until I realized I didn’t have to give up the comfort, I just had to rethink the components.

I discovered that with a few smart swaps, I could make incredible, satisfying casseroles that were both easy to prepare and genuinely low-carb. These aren’t “diet” food; they are just good food that also happens to be perfect for anyone managing diabetes or just looking to eat healthier. This list is the result of that journey—ten of my absolute favorite recipes that are filling, flavorful, and won’t send your blood sugar on a roller coaster.

Important Medical Disclaimer: I am sharing recipes that I have found helpful. However, I am not a medical professional or a registered dietitian. The nutritional information provided is an estimate. Please consult with your healthcare provider or a dietitian to ensure these recipes fit your specific dietary needs and health goals.

1. Ultimate Chicken and Broccoli Bake

This is a classic for a reason. It’s creamy, cheesy, and packed with protein. Using cream cheese and broth as the base instead of a traditional flour-based roux keeps the carbs incredibly low.

Ingredients

• 1 lb boneless, skinless chicken breasts, cooked and shredded (a rotisserie chicken works great here)
• 2 large heads of broccoli, cut into florets (about 4 cups)
• 8 oz cream cheese, softened
• 1/2 cup heavy cream
• 1/2 cup chicken broth (low-sodium)
• 2 cloves garlic, minced
• 1 tsp onion powder
• 1 cup shredded cheddar cheese, divided
• 1/4 cup grated Parmesan cheese
• Salt and black pepper to taste

How to Make

1. Preheat your oven to 375°F (190°C). Grease a 9×13 inch baking dish.
2. Steam or blanch the broccoli florets for 3-4 minutes until bright green but still crisp. Drain very well and pat dry.
3. In a large bowl, combine the softened cream cheese, heavy cream, chicken broth, minced garlic, onion powder, salt, and pepper. Whisk until smooth.
4. Fold in the shredded chicken, the steamed broccoli, and 1/2 cup of the shredded cheddar cheese.
5. Pour the mixture into the prepared baking dish and spread evenly.
6. Top with the remaining 1/2 cup cheddar and the grated Parmesan cheese.
7. Bake for 20-25 minutes, or until the casserole is hot, bubbly, and the cheese on top is golden brown. Let it rest for 5 minutes before serving.

Estimated Nutrition Facts

Serving size: 1/6th of casserole

Nutrient	Amount per serving
Calories	390 kcal
Total Fat	30g
Saturated Fat	17g
Sodium	510mg
Total Carbohydrates	8g
Dietary Fiber	3g
Total Sugars	3g
Net Carbs	5g
Protein	24g

2. Zucchini Pizza Casserole

When you’re craving pizza, this hits the spot. It delivers all the flavor with a fraction of the carbs, using zucchini as a smart, vegetable-based “crust.”

Ingredients

• 1 lb lean ground beef or Italian sausage
• 1 medium yellow onion, diced
• 2 cloves garlic, minced
• 2 medium zucchinis, sliced into 1/4-inch rounds
• 1 cup low-sugar marinara sauce (check labels; look for one with no added sugar)
• 1 tsp dried oregano
• 1/2 cup sliced black olives (optional)
• 1.5 cups shredded mozzarella cheese
• 1/2 cup sliced pepperoni (check for no-sugar-added)

How to Make

1. Preheat oven to 400°F (200°C).
2. In a large skillet, brown the ground beef (or sausage) with the diced onion over medium-high heat. Once browned, add the garlic and cook for 1 minute more. Drain any excess fat.
3. Stir in the low-sugar marinara sauce and dried oregano. Let it simmer for 5 minutes.
4. Grease a 9×9 inch baking dish. Arrange half of the zucchini slices in a single layer on the bottom.
5. Spread half of the meat sauce mixture over the zucchini.
6. Sprinkle with half of the mozzarella cheese.
7. Layer the remaining zucchini slices, the rest of the meat sauce, and the black olives (if using).
8. Top with the remaining mozzarella cheese and arrange the pepperoni slices.
9. Bake for 20-25 minutes, or until the cheese is melted and bubbly and the zucchini is tender.

Estimated Nutrition Facts

Serving size: 1/6th of casserole

Nutrient	Amount per serving
Calories	320 kcal
Total Fat	22g
Saturated Fat	10g
Sodium	680mg
Total Carbohydrates	10g
Dietary Fiber	3g
Total Sugars	6g
Net Carbs	7g
Protein	20g

3. Hearty Shepherd’s Pie with Cauliflower Mash

This is the ultimate low-carb comfort food. We replace the high-glycemic potatoes with a creamy, delicious cauliflower-cheese mash that browns beautifully.

Ingredients

• 1.5 lbs 93% lean ground beef
• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 2 carrots, finely chopped
• 2 celery stalks, finely chopped
• 3 cloves garlic, minced
• 1 cup low-sodium beef broth
• 1 tbsp tomato paste
• 1 tsp Worcestershire sauce
• 1/2 tsp dried thyme
• 1 large head of cauliflower, cut into florets
• 4 tbsp unsalted butter
• 2 oz cream cheese
• 1/4 cup grated Parmesan cheese
• Salt and black pepper to taste

How to Make

1. Preheat oven to 375°F (190°C).
2. Steam or boil the cauliflower florets until very tender (about 10-12 minutes). Drain extremely well and return to the hot pot to evaporate any excess moisture.
3. Add the butter, cream cheese, Parmesan, salt, and pepper to the cauliflower. Use an immersion blender or food processor to blend until smooth. Set aside.
4. While the cauliflower cooks, heat the olive oil in a large oven-safe skillet over medium-high heat. Add the onion, carrots, and celery. Sauté for 5-7 minutes until softened.
5. Add the ground beef and cook, breaking it apart, until browned. Drain excess fat.
6. Stir in the garlic, tomato paste, Worcestershire sauce, and thyme. Cook for 1 minute.
7. Pour in the beef broth, bring to a simmer, and cook until the liquid has reduced and the mixture is thick (about 8-10 minutes). Season with salt and pepper.
8. Spread the cauliflower mash evenly over the meat filling.
9. Bake for 20-25 minutes, or until the filling is bubbling and the topping is lightly golden.

Estimated Nutrition Facts

Serving size: 1/6th of casserole

Nutrient	Amount per serving
Calories	340 kcal
Total Fat	21g
Saturated Fat	10g
Sodium	420mg
Total Carbohydrates	13g
Dietary Fiber	4g
Total Sugars	6g
Net Carbs	9g
Protein	25g

4. Creamy Buffalo Chicken Casserole

Spicy, creamy, and satisfying. This tastes just like your favorite dip but in a hearty, meal-sized form. Serve with celery sticks on the side.

Ingredients

• 2 lbs boneless, skinless chicken breasts, cooked and shredded
• 8 oz cream cheese, softened
• 1/2 cup buffalo hot sauce (like Frank’s RedHot)
• 1/2 cup sour cream (or plain Greek yogurt for extra protein)
• 1/2 cup ranch dressing (choose a low-sugar brand)
• 1 cup shredded cheddar cheese
• 1/2 cup shredded Monterey Jack cheese
• 2 green onions, sliced (optional, for topping)

How to Make

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, combine the softened cream cheese, hot sauce, sour cream, and ranch dressing. Mix well until smooth.
3. Fold in the shredded chicken and half of both the cheddar and Monterey Jack cheeses.
4. Spread the mixture into a 9×13 inch baking dish.
5. Top with the remaining cheeses.
6. Bake for 25-30 minutes, until the casserole is heated through and the cheese is melted and bubbly.
7. Top with sliced green onions before serving, if desired.

Estimated Nutrition Facts

Serving size: 1/8th of casserole

Nutrient	Amount per serving
Calories	410 kcal
Total Fat	32g
Saturated Fat	16g
Sodium	980mg
Total Carbohydrates	6g
Dietary Fiber	1g
Total Sugars	3g
Net Carbs	5g
Protein	28g

5. Cheesy Taco Casserole

This is a family-favorite in my house. It has all the taco flavor without the carby shells. The “crust” is a simple, savory base of cream cheese and egg.

Ingredients

• 1 lb ground beef
• 1 packet low-sodium taco seasoning
• 4 oz cream cheese, softened
• 2 large eggs, beaten
• 1/2 cup heavy cream
• 1 cup shredded Colby Jack cheese, divided
• 1/2 cup salsa (low-sugar)
• Optional Toppings: Sliced avocado, sour cream, cilantro

How to Make

1. Preheat oven to 350°F (175°C).
2. In a skillet, brown the ground beef. Drain the fat. Stir in the taco seasoning and water according to the packet directions. Simmer for 5 minutes.
3. In a separate bowl, whisk together the softened cream cheese, beaten eggs, and heavy cream until smooth. Stir in 1/2 cup of the shredded cheese.
4. Pour this cheese/egg mixture into the bottom of a greased 9-inch pie plate or 8×8 baking dish.
5. Top the cheese mixture evenly with the prepared taco meat.
6. Spread the salsa over the meat.
7. Sprinkle with the remaining 1/2 cup of cheese.
8. Bake for 25-30 minutes, until the center is set and the cheese is melted. Let stand for 5-10 minutes before serving.

Estimated Nutrition Facts

Serving size: 1/6th of casserole

Nutrient	Amount per serving
Calories	360 kcal
Total Fat	29g
Saturated Fat	15g
Sodium	610mg
Total Carbohydrates	5g
Dietary Fiber	1g
Total Sugars	2g
Net Carbs	4g
Protein	19g

6. Easy Breakfast Sausage and Egg Bake

Casseroles aren’t just for dinner. This is a perfect make-ahead breakfast that will keep you full and your blood sugar stable all morning.

Ingredients

• 1 lb breakfast sausage (check for no added sugar)
• 1 medium green bell pepper, diced
• 1/2 medium onion, diced
• 10 large eggs
• 1/2 cup heavy cream
• 1 tsp salt
• 1/2 tsp black pepper
• 1.5 cups shredded cheddar cheese, divided

How to Make

1. Preheat oven to 375°F (190°C). Grease a 9×13 inch baking dish.
2. In a skillet, cook the breakfast sausage, green pepper, and onion over medium heat, breaking up the sausage, until the meat is browned and the vegetables are soft. Drain any excess fat.
3. Spread the sausage and vegetable mixture evenly in the bottom of the prepared dish.
4. Sprinkle 1 cup of the cheddar cheese over the sausage.
5. In a large bowl, whisk together the eggs, heavy cream, salt, and pepper.
6. Pour the egg mixture evenly over the sausage and cheese.
7. Top with the remaining 1/2 cup of cheese.
8. Bake for 25-30 minutes, or until the eggs are set in the center and the top is lightly golden.

Estimated Nutrition Facts

Serving size: 1/8th of casserole

Nutrient	Amount per serving
Calories	340 kcal
Total Fat	28g
Saturated Fat	14g
Sodium	750mg
Total Carbohydrates	4g
Dietary Fiber	1g
Total Sugars	2g
Net Carbs	3g
Protein	20g

7. Spinach and Artichoke Chicken Casserole

All the flavors of the classic dip, but turned into a satisfying main course. The cauliflower rice bulks it up without adding carbs.

Ingredients

• 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 tbsp olive oil
• 1 (10 oz) bag frozen cauliflower rice, microwaved per package directions
• 1 (10 oz) box frozen spinach, thawed and squeezed very dry
• 1 (14 oz) can artichoke hearts (in water, not oil), drained and roughly chopped
• 8 oz cream cheese, softened
• 1/2 cup sour cream
• 1/2 cup grated Parmesan cheese
• 3 cloves garlic, minced
• 1 cup shredded mozzarella cheese

How to Make

1. Preheat oven to 375°F (190°C).
2. Heat olive oil in a skillet over medium-high heat. Add the chicken cubes and cook until lightly browned and cooked through. Season with salt and pepper.
3. In a large bowl, combine the softened cream cheese, sour cream, Parmesan cheese, and minced garlic. Mix well.
4. Stir in the cooked chicken, the prepared cauliflower rice, the very dry spinach, and the chopped artichoke hearts.
5. Spread the mixture into a 9×13 inch baking dish.
6. Top with the shredded mozzarella cheese.
7. Bake for 25-30 minutes, until hot and bubbly.

Estimated Nutrition Facts

Serving size: 1/6th of casserole

Nutrient	Amount per serving
Calories	350 kcal
Total Fat	24g
Saturated Fat	13g
Sodium	560mg
Total Carbohydrates	10g
Dietary Fiber	4g
Total Sugars	3g
Net Carbs	6g
Protein	26g

8. Low-Carb “Un-Stuffed” Cabbage Roll Bake

Get the hearty, comforting flavor of cabbage rolls without all the work of rolling them. This is a simple, one-dish wonder.

Ingredients

• 1.5 lbs lean ground beef
• 1 small head of cabbage, roughly chopped
• 1 medium onion, diced
• 1 (15 oz) can tomato sauce (no sugar added)
• 1 (14.5 oz) can diced tomatoes, undrained
• 1 tsp garlic powder
• 1 tsp smoked paprika
• Salt and pepper to taste
• 1 cup shredded mozzarella or provolone cheese

How to Make

1. Preheat oven to 375°F (190°C).
2. In a large, deep skillet or Dutch oven, brown the ground beef with the diced onion. Drain the fat.
3. Add the chopped cabbage and cook, stirring occasionally, for 10-12 minutes, until the cabbage begins to soften and wilt.
4. Stir in the tomato sauce, diced tomatoes, garlic powder, paprika, salt, and pepper.
5. Bring the mixture to a simmer. Let it cook for 10 minutes for the flavors to meld.
6. If your skillet is oven-safe, top the mixture with cheese and transfer directly to the oven. If not, transfer the mixture to a 9×13 baking dish and then top with cheese.
7. Bake for 20 minutes, or until the cheese is melted and golden.

Estimated Nutrition Facts

Serving size: 1/6th of casserole

Nutrient	Amount per serving
Calories	300 kcal
Total Fat	16g
Saturated Fat	7g
Sodium	640mg
Total Carbohydrates	15g
Dietary Fiber	5g
Total Sugars	8g
Net Carbs	10g
Protein	24g

9. Creamy Tuna and Zoodle Bake

A healthy, low-carb take on a tuna noodle casserole. We use zucchini noodles (zoodles) for a light, veggie-packed base that doesn’t feel heavy.

Ingredients

• 2 large (10 oz) zucchini
• 2 (5 oz) cans of solid white albacore tuna in water, drained well
• 8 oz cream cheese, softened
• 1/4 cup heavy cream
• 1/4 cup chicken broth
• 1 cup shredded cheddar cheese, divided
• 1/2 cup diced celery
• 1/4 cup diced onion
• 1 tsp dried dill
• Salt and pepper to taste

How to Make

1. Preheat oven to 375°F (190°C).
2. Use a spiralizer to turn the zucchini into “zoodles.” Alternatively, use a vegetable peeler to create wide ribbons.
3. Place the zoodles in a colander, sprinkle generously with salt, and let them “sweat” in the sink for 20 minutes. This removes excess water.
4. Rinse the zoodles well to remove the salt, then squeeze them dry with paper towels or a clean kitchen towel. This step is crucial to prevent a watery casserole.
5. In a large bowl, combine the softened cream cheese, heavy cream, chicken broth, 1/2 cup of cheddar cheese, celery, onion, dill, salt, and pepper.
6. Gently fold in the drained tuna and the dry zoodles.
7. Transfer the mixture to a greased 8×8 baking dish.
8. Top with the remaining 1/2 cup of cheddar cheese.
9. Bake for 20-25 minutes, until hot and the cheese is melted.

Estimated Nutrition Facts

Serving size: 1/4th of casserole

Nutrient	Amount per serving
Calories	380 kcal
Total Fat	29g
Saturated Fat	16g
Sodium	630mg
Total Carbohydrates	8g
Dietary Fiber	2g
Total Sugars	4g
Net Carbs	6g
Protein	24g

10. Easy Eggplant Parmesan Bake

This “lazy” version of eggplant parmesan skips the breading and frying, but keeps all the savory, cheesy goodness. It’s a wonderful vegetarian-friendly option.

Ingredients

• 1 large eggplant, sliced into 1/2-inch rounds
• 1 tbsp olive oil
• Salt
• 1.5 cups low-sugar marinara sauce
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 tsp dried oregano

How to Make

1. Preheat oven to 400°F (200°C).
2. Arrange the eggplant slices on a baking sheet. Brush them lightly with olive oil and sprinkle with salt.
3. Roast for 15-20 minutes, flipping once, until the slices are tender and lightly browned. This pre-baking step removes moisture.
4. Reduce oven temperature to 375°F (190°C).
5. In a 9×9 baking dish, spread a thin layer (about 1/4 cup) of marinara sauce.
6. Create a layer of eggplant slices, overlapping them slightly.
7. Top the eggplant with half of the remaining marinara, half of the mozzarella, and half of the Parmesan.
8. Repeat with another layer of eggplant, the rest of the marinara, and the rest of the cheeses. Sprinkle the top with dried oregano.
9. Bake for 20-25 minutes, or until the sauce is bubbling and the cheese is golden and melted.

Estimated Nutrition Facts

Serving size: 1/4th of casserole

Nutrient	Amount per serving
Calories	260 kcal
Total Fat	17g
Saturated Fat	8g
Sodium	710mg
Total Carbohydrates	15g
Dietary Fiber	6g
Total Sugars	8g
Net Carbs	9g
Protein	14g

Frequently Asked Questions

What makes a casserole “diabetic-friendly”?

A “diabetic-friendly” casserole is one that is designed to have a minimal impact on blood sugar. This typically means it is:

• Low in Net Carbohydrates: Net carbs (total carbs minus fiber) are what most significantly impact blood glucose. We avoid high-carb binders like pasta, rice, and potatoes.
• High in Protein and Healthy Fats: These macronutrients help you feel full and satisfied, and they slow down the absorption of any carbohydrates, leading to a more stable blood sugar reading.
• Rich in Fiber: Ingredients like broccoli, cauliflower, and spinach add fiber, which is also beneficial for blood sugar management.

Can I freeze these low-carb casseroles?

Yes, most of these recipes freeze beautifully. For best results, bake the casserole completely and let it cool. You can then either freeze the entire dish or portion it out into individual servings. Cover tightly with plastic wrap and then foil. They should last up to 3 months in the freezer. To reheat, thaw overnight in the refrigerator and bake at 350°F (175°C) until hot, or microwave individual portions.

What are good low-carb substitutes for pasta or potatoes in a casserole?

This is where the creativity comes in! My favorite substitutes are:

• Cauliflower: Riced or mashed, it’s the most versatile low-carb swap.
• Zucchini: Sliced into rounds or “noodles,” it provides great bulk.
• Spaghetti Squash: When baked, it shreds into pasta-like strands.
• Eggplant: Great for layering, as seen in the Eggplant Parmesan.
• Cabbage: Works wonderfully in hearty, beefy casseroles.

Final Thoughts

Managing diabetes or simply eating low-carb doesn’t have to mean eating boring, unsatisfying food. A casserole is all about comfort, convenience, and flavor, and these recipes prove that you can have all three.

These dishes are a staple in my kitchen because they are easy, delicious, and give me the peace of mind that I’m eating in a way that supports my health. I hope they bring as much comfort and satisfaction to your table as they have to mine.