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Easy Chicken Enchilada Casserole
This is the best chicken enchilada casserole you will ever eat! Throw everything into a casserole dish, raw, and in just 60 minutes you’ll have a healthy chicken casserole ready to enjoy.
I like to call this easy chicken enchilada casserole the “everything but the tortilla chicken enchilada casserole.” I ditched the soggy tortilla and swapped it with rice to make an extraordinary casserole that the whole family will love.
PS: 1 serving of this deliciousness has over 30g protein and is packed with lean protein and vegetables. SCORE!
Everything Goes in Raw!
The number one thing I love about this casserole is that everything goes in raw. There is no additional sautéing or cooking involved other than chopping and mixing and baking.
Chicken
For this recipe, I am using chicken breasts, but boneless skinless chicken breasts also work! I chose to chop mine into bite-size pieces for even cooking, but you can always leave the breasts whole if desired.
Veggies
Bell peppers, onions, and beans help make this casserole packed with veggies and flavor. Get creative with your veggie choices and add whatever you have on hand. Here are some suggestions that would work really well:
- Potatoes
- Sweet potatoes
- Butternut squash
- Kale
Enchilada Sauce
Your choice in enchilada sauce is what’s going to give you your saucy flavor. So? Make sure you know what the enchilada sauce tastes like before you use it. Some sauces are more bland than others, so just keep that in mind!
My favorite enchilada sauce is Frontera Red Chile Sauce, but any kind will work…even a homemade sauce!
Rice
Last but not least, I’ve ditched tortillas for RICE! Rice really makes this a “casserole” if you ask me. Keep scrolling to read a long-winded answer on what kind of rice you should use for this casserole because I’ve tested many kinds!
Let’s Talk About Rice
Long-Grain White Rice: Long grain white rice is my go-to for many things, including casseroles. It cooks evenly without getting mushy, and is just so dang good.
Rice Substitutions
Long-Grain Brown Rice: If you choose to use classic long-grain brown rice, your cook time will need to increase by 30 minutes to an hour. This is because long-grain brown rice takes longer to cook than white rice.
Quick-Cooking Rice: While I have not tried this, I am hopeful that quick-cooking brown/white rice will work. I use this product in another one of my similar casseroles (Southwest Chicken Casserole). The one thing that would need to change is the liquid amount. I would decrease the amount of enchilada sauce by 1 cup and broth to 1/2 cup.
How do you reheat chicken enchilada casserole?
To reheat chicken enchilada casserole, you have a few options.
- Microwave: Place a serving of this chicken enchilada casserole recipe into a microwave-safe bowl and cook on high for 1.5 to 2 minutes.
- Oven: Preheat oven to 350ºF. Place the entire chicken enchilada casserole back into the oven (in its casserole dish) and reheat for around 20 minutes or until warm.
- Stove-Top: Add 1/2 tablespoon of olive oil to a large skillet. Then, transfer the casserole to the skillet and sauté over medium/high heat for around 5 minutes or until warm.
Can you freeze chicken enchilada casserole?
Chicken enchilada casserole is the perfect recipe to freeze. We suggest making this casserole in a disposable casserole dish so that once it’s cooked you can pop it right into the freezer. We also recommend holding off on the cheese until reheating for best results.
Directions: let the casserole cool completely. Then, cover it with a piece of plastic wrap and press it down into the casserole, removing as much air as possible. Cover that with a piece of tin foil and write the best by date (3 months from when you made it) and the name of the casserole. Then, freeze for up to 3 months!
Reheat: to reheat, let thaw completely, then use any of the reheat methods above to reheat!
Storage
Store this casserole in a glass, airtight container for up to 5 days in the refrigerator. I recommend portioning out this casserole into single servings for an easy grab-and-go meal prep option!
-
Preheat the oven to 375ºF and spray a casserole dish with cooking spray.
-
Add all of the ingredients except for the shredded cheese to the casserole dish and stir until everything is combined.
-
Cover with aluminum foil (do not skip this part) and bake for 30 minutes. Then, remove and stir. It will still be a little soupy, but don’t worry, this is how it’s supposed to be! Place back in the oven, covered, for 30 more minutes.
-
Remove from the oven, sprinkle with shredded cheese, then return to the oven for 3-5 minutes to fully melt the cheese.
-
Remove and let sit* for about 5-10 minutes before slicing and serving. Top with fresh cilantro, Greek yogurt or sour cream, and a squeeze of lime.
- This recipe was updated in May 2026. Find the original recipe HERE.
- Option to substitute water or vegetable broth for chicken broth.
- Make sure you let your casserole sit for at least 5-10 minutes to both cool and continue cooking. If your brown rice is still a little crunchy, letting it sit (covered) will help it continue to cook.
Calories: 335 kcal, Carbohydrates: 48 g, Protein: 22 g, Fat: 6 g, Fiber: 7 g, Sugar: 7 g
Nutrition information is automatically calculated, so should only be used as an approximation.
Photography by: The Wooden Skillet
Beginner Strength Training Plan for Women Over 35
Hi friends! If you’ve been thinking about starting strength training but have no idea where to begin – this one’s for youuuuuu.
Maybe you’ve been mostly a cardio girl (hi, same), or maybe you took a long break and want to get back to it without injuring yourself in week one. Either way, I’ve got you. As an Integrative Health Practitioner and Women’s Fitness Specialist, strength training is one of the things I recommend most consistently to the women I work with – especially once we hit our 30s and 40s. The research and the real-life results both back it up.
This guide walks you through everything: why strength training matters so much after 35, what to expect, how to progress safely, and a full 4-week plan to get you started. Let’s goooo.
If you want to cut to the chase and download the plan, here you go! Strength plan for women over 35
In This Post
- Why Strength Training Is So Important After 35
- Before You Start: What You Actually Need
- How to Progress (The Simple System)
- Your 4-Week Beginner Strength Training Plan
- The Workout Moves: Upper, Lower, and Total Body
- Tips for Beginners That Nobody Tells You
- When You’re Ready to Level Up
- At-Home Option I Love
- FAQ
Why Strength Training Matters After 35
After 35, our bodies start doing things we didn’t sign up for. Energy shifts, recovery takes longer, and it gets harder to maintain muscle without actively working for it. A lot of this comes down to hormonal changes (like declining estrogen and progesterone) and sarcopenia: the natural loss of muscle mass that starts in our mid-30s and accelerates if we don’t do anything about it.
Here’s the thing though: strength training directly counters this. I see it over and over with my clients: women who start lifting weights in their 30s and 40s feel completely different. They have more energy, better sleep, stronger bones, improved insulin sensitivity, and a body composition that cardio alone just can’t touch.
A few reasons strength training is non-negotiable at this life stage:
Bone density. Our bones peak in our 20s and then gradually decline. Resistance training stimulates bone-forming cells and helps slow – and even reverse – bone loss, which matters a lot as we head toward perimenopause and beyond.
Muscle preservation. After 35, we can lose 3–8% of our muscle mass per decade without consistent resistance training. Muscle is metabolically active – more of it means a higher resting metabolism, which helps with everything from body composition to energy levels.
Hormones and blood sugar. Strength training improves insulin sensitivity and helps regulate blood sugar for hours after your workout. For women navigating hormone changes, this is huge.
Mental health. The research on strength training and mood is genuinely impressive – multiple large studies have linked regular resistance training to significant reductions in anxiety and depressive symptoms.
The takeaway: cardio is great and I love a good walk, but strength training is the non-negotiable piece that most women are missing.
Before You Start: What You Actually Need
You do not need a ton of equipment or a gym membership to start — especially at the beginning.
Equipment Essentials
The basics:
Nice to have as you progress:
- A second set of slightly heavier dumbbells (10–15 lbs)
- Resistance bands
- Adjustable dumbbells – worth the investment long-term
A Note on Shoes
Please invest in a good pair of cross-training shoes. Running shoes actually aren’t ideal for lifting because the cushioning can throw off your balance during squats and deadlifts. A flat-soled shoe or a cross-trainer gives you much better ground contact. These are the ones I recommend.
Consider Working With a Trainer First
Even one or two sessions with a certified personal trainer to go over form can be a total gamechanger. Form matters so much more than how much weight you’re lifting, especially with moves like deadlifts and rows where incorrect mechanics can lead to injury. Even a virtual session can help you get your movement patterns down before you start adding load.
How to Progress: The Simple System
Here’s the approach I use and recommend: simple, sustainable, and way less overwhelming than trying to decode all the fitness industry jargon.
Phase 1: Bodyweight First
Before you pick up a single dumbbell, start with bodyweight versions of the movements. This teaches your body the patterns, builds the mind-muscle connection, and honestly still gets you sore. Don’t skip this step.
Phase 2: Add Light Weight
Once bodyweight feels comfortable, grab the lightest dumbbells and work with those. Seriously, lighter than you think. Everyone is sore their first week no matter what, and you want to be able to move the next day.
The Rep and Set Progression
Start here: 2 sets of 12 reps per exercise
When that feels easy: Increase to 3 sets of 12 reps
From there: Increase the weight slightly and work back up to 3 sets of 10–12 reps — this is the hypertrophy range where you’ll start seeing real muscle definition
That’s it. Simple, progressive, and super effective. The goal is progressive overload, which is gradually asking your muscles to do a little more over time, and this system does exactly that without overcomplicating things.
Download the plan here: strength plan for women over 35
Your 4-Week Beginner Strength Training Plan
Weeks 1 and 3 are the same (two total-body days), and weeks 2 and 4 are the same (three days with an upper/lower/total-body split). This gives your body time to adapt before you add a third session.
Important: Always schedule your strength days on non-consecutive days. Your muscles need 48 hours to recover between sessions – that’s actually when the magic happens. Think Monday/Thursday, or Tuesday/Saturday.
| Week | Day 1 | Day 2 | Day 3 | Notes |
|---|---|---|---|---|
| Week 1 | Total Body | Rest or Walk | Total Body | Bodyweight or very light weights |
| Week 2 | Upper Body | Lower Body | Total Body | Add light weights if ready |
| Week 3 | Total Body | Rest or Walk | Total Body | Increase to 3 sets if 2 felt easy |
| Week 4 | Upper Body | Lower Body | Total Body | Start increasing weight slowly |
Rest days: These aren’t lazy days, this is well-deserved and giving your body a chance to recover and refresh. Walking, stretching, or gentle yoga on your off days is perfect.
The Workout Moves
Warm-Up (Do This Every Time – 5ish Minutes)
Don’t skip this. A good warm-up prepares your joints and reduces injury risk significantly.
- Arm circles — 10 forward, 10 back
- Hip circles — 10 each direction
- Bodyweight squats, slow and controlled – 10 reps
- Cat-cow stretches – 8 reps
- March in place or light jog – 60 seconds
Upper Body Workout
Sets/Reps: Start with 2 sets of 12. Progress to 3 sets of 12, then 3 sets of 10–12 with slightly heavier weight. Rest 30–60 seconds between sets.
| Exercise | How To |
|---|---|
| Wall or Bench Push-Ups | Start at the wall or with hands on a bench. Keep your core tight and body in a straight line as you lower and press back up. |
| Bent Over Rows | Hinge forward from your hips with a flat back, dumbbells hanging. Pull elbows back toward your hips, squeezing your shoulder blades together. |
| Shoulder Press | Stand or sit with dumbbells at shoulder height, palms forward. Press overhead until arms are extended (not locked), then lower slowly. |
| Tricep Dips | Hands on the edge of a sturdy chair, feet flat on the floor. Lower your body by bending your elbows, then press back up. |
| Bicep Curls | Stand tall, dumbbells at your sides, palms facing forward. Curl up to shoulder height and lower with control — no swinging! |
Lower Body Workout
Sets/Reps: Same progression — 2 sets of 12 → 3 sets of 12 → 3 sets of 10–12 with more weight.
| Exercise | How To |
|---|---|
| Bench Squats | Stand in front of a chair or bench, feet hip-width apart. Lower until you lightly touch the seat, then stand back up. This teaches the squat pattern safely. |
| Stationary Lunges | Stand tall, step one foot forward. Lower your back knee toward the floor, keeping your front knee behind your toes. Do all reps on one side, then switch. |
| Bench Hip Raises | Sit on the floor with your upper back against a bench, feet flat. Drive through your heels to lift your hips until your body is in a straight line. Squeeze at the top! |
| Sumo Squats | Take a wide stance with toes pointed out. Hold one dumbbell at your center or two at your sides. Squat low, keeping your chest tall. |
| Romanian Deadlifts | Hold dumbbells in front of your thighs. Hinge at the hips — push them back as the weights lower along your legs. Feel the hamstring stretch, then stand back up tall. |
Total Body Workout
Sets/Reps: Same progression system.
| Exercise | How To |
|---|---|
| Squat to Press | Hold dumbbells at shoulder height. Squat down, then as you stand, press the weights overhead. Lower them back to shoulders as you squat again. Great bang for your buck! |
| Bent Over Row | Hinge forward, flat back, pull elbows back toward hips. Same as upper body day. |
| Upright Row | Stand tall, dumbbells together in front of you. Pull them straight up toward your chin, leading with your elbows. Lower slowly. |
| Walking Lunges | Step forward into a lunge, bring your back foot to meet the front, then lunge on the other side. Add dumbbells when bodyweight feels easy. |
| Sumo Deadlift | Wide stance, toes out, weights between your feet. Push the floor away as you stand up — squeeze your glutes at the top. Lower with control. |
Tips for Beginners That Nobody Tells You
You will be sore. That’s not bad, it’s just the beginning. DOMS (delayed onset muscle soreness) typically hits 24–48 hours after your first few sessions. Gentle movement, protein, water, and a little patience will get you through it, and it gets better over time.
Lighter weights are not a cop-out. Starting light lets you nail your form, which is what protects you from injury and actually makes you stronger long-term. The weight will go up, I promise.
Tracking makes everything easier. Even jotting down what you did in your notes app helps you see progress and know when it’s time to increase. You’ll forget what you lifted two weeks ago – write it down.
Protein matters. Your muscles need amino acids to repair and grow after training. If you’re not getting enough protein, you’re leaving results on the table. I aim for around 30g per meal for my clients.
Recovery is part of the plan. Sleep, hydration, and rest days aren’t optional extras – they’re where your body actually gets stronger. Honor your non-training days.
When You’re Ready to Level Up
Once three days a week feels totally manageable and you’ve been consistent for a few weeks, you might want to add a fourth day. Here’s how that looks:
4-Day Split Option:
- Day 1: Upper Body
- Day 2: Lower Body
- Day 3: Rest
- Day 4: Upper Body
- Day 5: Lower Body
- Days 6–7: Rest
At this point you can also explore a push/pull split — push days (chest, shoulders, triceps) and pull days (back, biceps) with lower body days mixed in. But honestly? If you’re training four days consistently and progressively adding weight? You’ve made it. You are no longer a beginner — and that is something to be genuinely proud of.
At-Home Option I Love: The Sculpt Society
If you want guided workouts you can do at home, especially on days when going to the gym feels like too much, I’m a huge fan of The Sculpt Society. Megan Roup’s programming is excellent for women, the workouts are fun, and there are options for every level including true beginners. It’s a great complement to this plan on your active recovery days, or if you just want a little more variety in your routine.
FAQ
Is it safe to start strength training if I’ve never lifted before?
Yes, and it’s actually one of the safest forms of exercise when you start with appropriate weight and proper form. Beginning with bodyweight and working with a trainer for even one session can make the process feel much less intimidating.
How soon will I see results?
You’ll likely feel stronger within two weeks. Visible muscle tone typically shows up around 4–6 weeks with consistent training. Progress photos and how your clothes fit are often more telling than the scale.
Will I get bulky from lifting weights?
This is one of the most common fears and it’s really not how it works for most women. We don’t have the testosterone levels needed to build bulk without very deliberate, years-long effort. What most women experience is leaner, more defined muscles and a stronger-looking physique.
How many days a week should a beginner strength train?
Start with two days per week. Once that feels sustainable, move to three. Most women thrive at three strength sessions per week. It’s enough to see real results without burning out or overtaxing your recovery.
What if I’m sore – should I still work out?
Light soreness is normal and gentle movement actually helps. But if you’re very sore – like struggling with stairs – give yourself an extra rest day. Pushing through severe soreness often leads to injury, not faster results.
Do I need to do cardio too?
You don’t need to add a lot of cardio to see great results from strength training, especially at the beginning. Daily walking is wonderful and supports hormone balance. Beyond that, add cardio based on what you enjoy.
What should I eat before and after strength training?
Before: something with a mix of carbs and protein 1–2 hours before if possible like a banana with nut butter, or a light snack. After: prioritize protein within a couple of hours of your workout to support muscle repair.
Disclaimer: I’m an integrative health practitioner and women’s fitness specialist, not a physician. Please consult with your doctor before starting a new exercise program, especially if you have any health conditions or injuries.
Pin it for later:
ok friends who have been around the fitness block: what tips do you have for the beginners out there?
xo
Gina
Shrimp Bowl
Shrimp Bowl
This Shrimp Bowl recipe is a fresh and fast dinner ready in under 30 minutes! Juicy shrimp, crisp veggies, black beans, hearty quinoa, and a creamy BBQ yogurt drizzle come together for a balanced meal that’s super satisfying.
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Add these shrimp bowls to your weeknight dinner rotation!
If you’ve been here for a while, you know I’m all about meal bowls. Whether it’s Greek Bowls, Green Goddess Bowls or these shrimp bowls, I am in my bowl era.
They say we eat first with our eyes, so I love that bowls just look appetizing. They’re also an easy way to create a balanced dinner with protein, whole grains, and veggies. Here’s what I love about this shrimp bowl recipe:
- Fast Cooking. Shrimp is one of my favorites for weeknights! While it feels a little fancy, they cook faster than any other protein, so they have a magical way of making a Tuesday night dinner feel special.
- Filling But Not Heavy. Protein, grains, and veggies come together for a meal that’s satisfying without making you feel weighed down.
- Big Flavor. The shrimp has a fantastic smoky, savory seasoning blend, which pairs perfectly with the BBQ yogurt drizzle.
Ingredients and Substitutions
You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.
- Shrimp. Peel and devein the shrimp. As for the tails, that’s up to you! You can leave them on for presentation or take them off.
- Seasonings. Smoked paprika, garlic powder, kosher salt, and ground black pepper.
- Red Bell Pepper. Adds sweetness and crunch. Yellow or orange bell pepper would also work, as they have a similar flavor.
- Black Beans. Use the extras to make Healthy Taco Salad.
- Quinoa. Here’s how to cook quinoa.
- Romaine Lettuce. Shredded red or green cabbage would also work for a heartier option.
- Green Onion. For onion-y flavor without over-shadowing the other ingredients.
- Greek Yogurt. For a creamy, tangy sauce that’s not heavy.
- BBQ Sauce. Any kind you like!
- Lime Juice or Milk. Use lime juice if you prefer a tangier flavor. You may also need to add additional milk or water to thin the sauce, depending on the thickness of the BBQ sauce you use.
Step-By-Step Instructions
Season the Shrimp (photo 1). Pat the shrimp dry and toss with smoked paprika, garlic powder, salt, and pepper.
Cook the Veggies (photo 2). Heat olive oil in a large skillet over medium heat. Add the bell pepper and cook for about 2 minutes. Stir in the black beans, season lightly, and cook until warmed through.
Cook the Shrimp (photo 3). Push the veggies to one side of the skillet and add the shrimp. Cook for 2 to 3 minutes on the first side, then flip and cook 1 minute more, until opaque and cooked through.
Make the Sauce (photo 4). In a small bowl, stir together the Greek yogurt, BBQ sauce, and lime juice. Add a splash of water or milk as needed.
Assemble the Bowls. Divide the quinoa and romaine between two bowls. Top with the shrimp, veggies, and beans. Drizzle with the BBQ yogurt sauce and finish with green onions. ENJOY!
Recipe Variations
- Swap the Grain. Use cooked brown rice, farro, or cauliflower rice.
- Add More Veggies. Corn (or Grilled Corn!), zucchini, or avocado would work well.
What to Serve with Shrimp Bowls
- Chips and Guac. The flavors in this recipe aren’t exactly Tex-Mex, but I’d say the black beans make it Tex-Mex adjacent. Or maybe I’m just looking for an excuse to make my Homemade Guacamole.
- Cornbread. This Jalapeno Cornbread would be perfect for rounding out your meal.
- Light Cocktails. I love this shrimp bowl recipe as a summery al fresco dinner. And what goes better than that than a fun cocktail! Try my Mango Margarita.
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Shrimp Bowl
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This shrimp bowl layers smoky shrimp, fresh veggies, quinoa and a tangy BBQ drizzle into a quick, satisfying meal perfect for weeknights!
Servings 2 servings
Calories 365kcal
Ingredients
For the Shrimp and Veggies
- 12 ounces raw jumbo shrimp 16-20 per pound, peeled and deveined, tails on or off
- ½ teaspoon smoked paprika
- ¼ teaspoon garlic powder
- 2 teaspoons olive oil
- 1 cup diced red bell pepper about 1 medium
- ½ cup black beans rinsed and drained
- Kosher salt and ground black pepper
For the Bowl
- ⅔ cup cooked quinoa
- 2 cups shredded or chopped romaine lettuce
- ¼ cup chopped green onion about 2 small
BBQ Yogurt Drizzle
- 6 tablespoons plain nonfat Greek yogurt
- 1 tablespoon BBQ sauce
- 2 teaspoons fresh lime juice or milk
- Water or milk to thin if needed
Instructions
-
Pat the shrimp dry and toss in a bowl with the smoked paprika, garlic powder, ¼ teaspoon salt, and ¼ teaspoon pepper.
-
In a large nonstick skillet, heat the oil over medium heat. Add the bell pepper. Cook for 2 minutes, then stir in the black beans. Season with a pinch of salt and pepper. Cook for 1 to 2 minutes more, until the beans are warmed through and the peppers are crisp-tender.
-
Push the veggies to one side of the skillet and add the shrimp. Cook for 2 to 3 minutes on the first side, then flip and cook on the second side, until the shrimp are opaque and cooked through and curl into a tighter “C”, about 1 minute more.
-
Make the sauce: In a small bowl, stir together the Greek yogurt, BBQ sauce, and lime juice. Thin with a splash of water if needed.
-
Assemble the bowls: Divide the quinoa and romaine between two bowls. Top with the shrimp and sautéed veggies and beans. Drizzle with the BBQ yogurt sauce and sprinkle with green onions.
Notes
- TO STORE: Store components separately in airtight containers for up to 3 days.
- TO REHEAT: Warm shrimp, beans, and quinoa gently; keep lettuce and sauce separate until serving.
Nutrition
Serving: 1(of 2) | Calories: 365kcal | Carbohydrates: 38g | Protein: 36g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 217mg | Sodium: 1083mg | Potassium: 864mg | Fiber: 9g | Sugar: 9g | Vitamin A: 7133IU | Vitamin C: 101mg | Calcium: 199mg | Iron: 3mg
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How certain medications can lead to weight gain
ABC News chief medical correspondent Dr. Jen Ashton breaks down how some medications may be contributing to weight gain and what to do about it.
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3 Easy To Apply Tips To Gain Less Weight During Pregnancy
Seeing your body change so much & so fast while pregnant is hard. The good news is that you don’t have to suffer or struggle through the rest of your pregnancy & wait until after birth to do something.
You can make changes RIGHT NOW that will help you control weight gain going forward so you don’t gain as much & you can also even lose some body fat safely.
You do that by not dieting or exercising like crazy, but by doing very specific workouts designed to gain lean muscle which in turn speed metabolism and tone your body up.
Not to mention, these workouts also strengthen & prep your body for a faster labor.
It is possible, my friend, to control weight gain & tone up & its not too late.
So many of my mamas start in the 2nd trimester & say they are more toned & in better shape than even prior to pregnancy.
These workouts work, I’ve had over 200K pregnant mamas go through them.
I can’t wait for you to see for yourself what you are capable of achieving while pregnant.
https://www.fitpregnancyworkouts.com/fitmomtobe
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Sheet Pan Meatballs with Chickpeas and Vegetables
This post may contain affiliate links. Read my disclosure policy.
Sheet pan Mediterranean meatballs with roasted chickpeas, cauliflower, and butternut squash. High-protein, high-fiber, and great for meal prep.
Mediterranean Meatballs with Chickpeas
I’m obsessed with CAVA, a few weeks ago I posted these Sheet Pan Mediterranean Meatball Bowls with Roasted Vegetables and Hummus and you all loved it!! For this version I skipped the hummus, added chickpeas to the sheet pan along with butternut squash and cauliflower, and turned them into grain-free bowls topped with tzatziki. I originally tested it with lamb, but I loved how the meatballs turned out even better with ground bison—though ground beef or lamb work just as well.
Why This Recipe Works
This CAVA copycat meatball recipe is one of those meals that feels a little elevated but is actually so simple to pull off. Here’s why you should give it a try!
- Everything cooks on two sheet pans: Roasting the meatballs, vegetables, and chickpeas together saves time.
- High protein and high fiber: The meatballs provide a solid protein boost, while chickpeas and vegetables add fiber to help keep you full longer.
- Roasting brings out natural sweetness and depth: Butternut squash and cauliflower get golden and slightly crispy, balancing the savory, herby meatballs.
- Flexible protein options: I love this with ground bison for a richer flavor, but beef or lamb work just as well, depending on what you have.
- The sauces tie it all together: Creamy tzatziki adds freshness, while a little harissa provides heat and contrast, giving you that CAVA-style flavor at home.
CAVA-Style Flavors at Home
Here are all the ingredients you’ll need to make this simple sheet pan Mediterranean meatball recipe. See the recipe card below for the exact measurements.
- Vegetables: Cauliflower, broccoli, butternut squash
- Canned Chickpeas are an affordable, vegetarian source of protein and fiber.
- Olive Oil coats the veggies before roasting
- Seasoning: Kosher salt, garlic powder, onion powder, cumin, coriander, black pepper
- Sauces: Drizzle tzatziki and harissa over your bowl. You can make homemade tzatziki (a Greek cucumber-yogurt sauce) or buy it premade. This spicy harissa (a Moroccan red pepper sauce) is my favorite. They also have a mild version.
CAVA-Inspired Mediterranean Meatball Ingredients
- Egg and Breadcrumbs bind everything together.
- Cumin for smokiness
- Herbs: Fresh dill and parsley
- Water provides moisture.
- Lemon Zest for a bright citrus flavor
- Meat: I love it with lean round bison, but ground beef or lamb will also work.
How to Make Sheet Pan Mediterranean Meatballs
Lining the sheet pans with parchment paper makes cleanup easier. See the recipe card at the bottom for printable directions.
- Season the vegetables: Toss the broccoli, cauliflower, butternut squash, and garbanzo beans in olive oil, then season with all the spices. Transfer to a parchment-lined baking sheet.
- Roast vegetables at 425°F for 30 to 35 minutes until tender and browned.
- Make the meatballs: Mix all the meatball ingredients, slowly adding the bison until just combined. To keep them tender, avoid overworking the meat. Form the mixture into 16 meatballs and place on a small parchment- lined sheet pan. Set the pan on the top rack of the oven for the last 15 minutes, broiling for the final 2 minutes if you’d like to brown them more.
- How to Serve: Spoon the vegetables and meatballs into bowls, and top with tzatziki and harissa.
Tips for the Best Roasted Meatballs and Vegetables
- Give them space. If the meatballs and vegetables are touching, they will steam rather than roast.
- Make it hot. A higher oven temperature–in this case, 425°F–will help them caramelize and brown better.
- Don’t forget about them. Set a timer to prevent overcooking dinner. To check if the meatballs are done, use a meat thermometer (it should read 160°F), or slice one in half to confirm it’s no longer pink in the center.
Variations and Substitutions
- Swap the broccoli or cauliflower for carrots, red onions, beets, or bell peppers.
- Butternut squash: Use cubed sweet potatoes.
- Gluten-free meatballs: Use gluten-free breadcrumbs.
- Herbs: Substitute either herb with chives, oregano, or rosemary.
- Add feta cheese for a salty, creamy element.
- For a grain bowl, check out my Mediterranean Turkey Meatballs with Israeli couscous.
- For a lighter version, try my turkey meatball bowls.
- For another sheet pan option, try my Sheet Pan Italian Meatballs.
Yield: servings
Serving Size: 4 meatballs 1 ½ cups veggies
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Preheat the oven to 425 degrees F. Line a half sheet tray with parchment paper, and line a second, smaller sheet pan with parchment paper as well. Set both aside.
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To make the vegetable mixture, add the cauliflower, broccoli, butternut squash, and chickpeas to a large bowl. Drizzle with the olive oil and season with the salt, pepper, garlic powder, onion powder and cumin. Stir to evenly coat the vegetables. Transfer the mixture to the larger sheet pan. Place on the middle rack in the oven to roast for 30-35 minutes, stirring halfway until the vegetables are tender and brown in places.
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Meanwhile add the egg, salt, cumin, dill, parsley, 2 tablespoons water and lemon zest to a mixing bowl and whisk together to combine. Add the breadcrumbs and mix then the ground meat. Mix until evenly combined. Form 16 meatballs, about 2 tablespoons each and transfer them to the smaller sheet pan. Roast on the top rack in the oven for 15 minutes, broiling for the last couple of minutes if desired.
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To serve, spoon veggie mixture into bowls and top with meatballs. Serve with tzatziki and harissa, if desired.
Last Step:
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Serving: 4 meatballs 1 ½ cups veggies, Calories: 490 kcal, Carbohydrates: 41.5 g, Protein: 36 g, Fat: 22.5 g, Saturated Fat: 6 g, Cholesterol: 97 mg, Sodium: 1178 mg, Fiber: 11 g, Sugar: 10.5 g
How to Serve Mediterranean Meatballs
This Mediterranean meatball recipe is satisfying on its own, but here are a few ideas if you want to make it more filling.
- Salad: Serve it on a bed of mixed greens, spinach, or romaine.
- Grain Bowl: Eat it with rice, quinoa, or couscous.
- Wrap: Stuff meatballs and veggies into pita bread.
Meal Prep, Storage, and Reheating
These sheet pan meatballs and vegetables work great for meal prep, as they last up to 4 days in the refrigerator.
- Meal Prep: Divide the meatballs and veggies evenly between four glass containers. Pack the sauces separately in smaller containers.
- Reheat in the microwave for about a minute. Then, drizzle with sauces.
- Freeze the meatballs on a parchment-lined sheet pan. Once frozen, transfer them to an airtight container or bag and freeze for up to 3 months. Thaw in the fridge before reheating, or microwave, air fry, or bake them from frozen until heated through in the center.
Butternut Squash vs. Sweet Potatoes
Both are orange vegetables that become softer and sweeter when cooked. Below are how they differ.
- Butternut has fewer calories and carbs. It’s lower on the glycemic index, which makes it a better choice for anyone monitoring their blood sugar.
- Sweet potatoes are higher in vitamin A, but butternut squash contains more vitamin C and vitamin E.
- Sweet potatoes are easier to prep than butternut squash, making them a good option when you’re in a hurry.
Sheet Pan vs. Mediterranean Meatball Bowls: What’s the Difference?
Since CAVA is my new obsession, I have not just one, but two easy Mediterranean meatball recipes. Both cook on sheet pans with broccoli and cauliflower, but they differ in some ways. If you love one, you should definitely try the other!
- The sheet pan version features bison or beef meatballs, while the others use turkey. However, you can substitute any ground meat in either recipe.
- This recipe uses butternut squash, whereas the other uses sweet potatoes.
- The Mediterranean meatball bowls include additional cold ingredients, such as pickled onions and feta. This meal uses canned chickpeas.
- They have different sauces. This one uses tzatziki and harissa, and the other has hummus.
More Sheet Pan Recipes You’ll Love
For more quick and easy dinner ideas, check out these five delicious sheet pan dinner recipes to inspire your next meal!
The Future of Dietetics
Think dietetics is just about your diet? Think again. Three students from the tight-knit Master of Dietetics course share how Swinburne is getting them ready for the future of dietetics.
https://www.swinburne.edu.au/study/course/Master-of-Dietetics-MA-DIET/local
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Easy Low Carb Keto Sandwich
This is the best keto breakfast sandwich I’ve had And it’s so easy to make.
You need
Cheese
Sausage
Eggs
Spinach
I keep cooked sausage on hand to make the process even easier.
This is about 6 grams of net carbs and it’s so filling!
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#foodie #keto #lowcarb #recipies #ketorecipes #ketodiet #breakfast #ketobreakfast #mealprep #recipes #ketoideas
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15 Healthiest Foods I Eat Every Week as a Doctor
What are the healthiest foods to eat for longevity, metabolic health, and disease prevention? In this video, I break down the 15 healthiest foods I eat every week as a doctor, based on nearly a decade working in emergency medicine and the strongest available research on nutrition, ageing, cardiovascular disease, and long-term health.
After years treating heart attacks, strokes, type 2 diabetes, and preventable chronic disease, I’ve seen first hand how diet shapes how we age — not through supplements or superfoods, but through boring, repeatable, single-ingredient foods eaten consistently over decades. This video explains why these foods matter, how they work in the body, and how they reduce long-term risk.
I’m Dr Alex, a UK Emergency Medicine doctor, and this channel focuses on evidence-based longevity, metabolic health, and disease prevention — the advice most doctors don’t have time to explain in clinic. If your goal is to live longer, stay independent, and avoid the diseases I see every day in A&E, this video will give you a practical framework that actually sticks.
I also reveal one of the most harmful everyday foods that quietly makes up a huge proportion of modern diets — and why its cumulative effects matter more than people realise.
TIMESTAMPS
00:00 – The real foundations of longevity and healthy ageing
01:30 – Food #15: Water (hydration, kidneys, ageing)
04:10 – Food #14: Dark chocolate (polyphenols, blood pressure)
05:52 – Food #13: Eggs (protein, brain health, ageing muscle)
07:48 – Food #12: Cottage cheese (protein density, metabolic health)
09:34 – Food #11: Pecans & walnuts (omega-3s, cardiovascular risk)
11:30 – Food #10: Pumpkin & sunflower seeds (minerals, gut health)
13:19 – Food #9: Beetroot (nitric oxide, blood pressure, mitochondria)
15:30 – Food #8: Kefir (gut microbiome, inflammation)
17:49 – Food #7: Kale (vascular health, antioxidants)
19:24 – Food #6: Salmon (omega-3s, brain and heart protection)
21:10 – Food #5: Blueberries (polyphenols, cognitive ageing)
23:13 – Food #4: Black coffee (mortality, liver and brain health)
24:59 – Food #3: Mushrooms (immune function, vitamin D)
26:36 – Food #2: Sauerkraut (fermented foods, gut health)
28:47 – Food #1: Extra virgin olive oil (Mediterranean diet, longevity)
30:41 – The worst everyday food most people eat
32:21 – Final thoughts: how to eat for long-term health
If you found this helpful, please subscribe for regular videos on longevity, metabolic health, and disease prevention, and leave a comment with the topic you’d like covered next. Thanks!
#Longevity #HealthyEating #DrAlex #DoctorAlex #MetabolicHealth #HealthFoods
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