Southern casseroles bring back sweet memories of rolling out dumplings with my grandma and the joy of family gatherings. As much as we love the best casserole recipes, they’re often packed with calories, excess fat, and refined ingredients. In our family, we’ve been transitioning to whole, biblically clean foods, avoiding artificial flavors, dyes, and refined sugars.

Instead of store-bought enriched flour, we use freshly milled wheat berries, einkorn flour, and sourdough—grains reminiscent of biblical times. We prepare most meals from scratch, prioritizing simple, wholesome recipes to honor how the LORD designed our bodies. While we’re not perfect, we aim to live out our Vintage Virtues slogan: homemaking, homesteading, and homeschooling through a biblical lens.

These recipes deliver the same comforting essence of traditional casseroles while using healthier, simple ingredients. This week’s meal plan includes seven family favorites: Chicken and Rice Casserole, Beef and Vegetable Stew with Fresh-Milled Challah Bread, Chicken and Dumplings Casserole, and more.

Why Clean Eating with Southern Casseroles?

Change can be tough—especially when swapping comforting classics like casseroles for lighter options like kale salads. I get it! That’s why this article reimagines the warmth of Southern casseroles with a healthier twist. By using fresh vegetables, whole grains, and homemade sauces, you can enjoy these dishes without the guilt. No canned cream soups here!

Consider the ingredients in store-bought ranch powder and cream of chicken soup: a list full of processed additives, excess sodium, and artificial ingredients. Instead, making your own creamy sauces, like the Homemade Ranch Powder and Cream of Chicken Condensed Soup linked at the end of this article, can transform your casseroles into something both delicious and nourishing.

Small changes, like replacing refined flours with freshly milled whole grains and reducing butter, sugar, and salt, preserve the flavor and texture of your favorite comfort foods while making them healthier for your family.

One Week of Clean Southern Casseroles: Recipes and Ideas

Chicken and Rice Casserole

This southern chicken casserole is packed with fiber, protein, and flavor. It is an easy recipe, making it a go-to for busy nights or family gatherings. Made with fresh ingredients and no artificial additives, it’s a healthier take on a classic comfort food! The use of plain Greek yogurt, in place of sour cream adds a lower fat and higher protein to this casserole. We also opted for Raw Shredded Cheddar, instead of the traditional Ritz Crackers for the topping. 

Ingredients:

• 1 cup uncooked brown rice
• 1 lb shredded chicken
• 1 head broccoli, chopped
• 1 batch Homemade Condensed Cream of Chicken Soup (see bonus recipe at the end of the article)
• 1 cup plain Greek yogurt
• 4 tbsp homemade ranch powder
• 1 cup shredded Azure Standard Raw Milk Cheese
• ½ tsp salt
• ½ tsp pepper

Instructions:

1. Preheat the oven to 375°F.
2. Cook brown rice (1 cup brown rice + 2.5 cups water) for about 45 minutes.
3. In a large mixing bowl, combine the cooked brown rice, shredded chicken, chopped broccoli, homemade cream of chicken soup, Greek yogurt, ranch powder, salt, and pepper. Mix until well-incorporated.
4. Pour the mixture into a 9×11 baking dish.
5. Top with 1 cup of shredded cheese.
6. Bake for 35-40 minutes or until bubbly and golden.

This easy casserole is a healthier alternative to the traditional version. With lean chicken, whole-grain brown rice, fresh broccoli, and homemade sauces and seasonings, you can feel good about serving this to your family. Plus, it’s packed with fiber and protein, making it satisfyingly filling. It quickly became our favorite casserole!

Don’t forget to check out the Homemade Condensed Cream of Chicken Soup recipe at the end of this article!

Beef and Vegetable Stew with Fresh Milled Challah Bread

This warm and satisfying main dish features tender stew meat, mixed vegetables, and diced potatoes. Paired with freshly baked challah, it’s the ultimate comfort food experience.

The challah, however, came with a learning curve! Using Sue Beck’s fresh milled recipe from The Essential Home-Ground Flour Book, I may have added too much yeast—it bubbled over! Thankfully, I salvaged it by incorporating more fresh-milled soft white wheat. While the result was slightly drier than my usual go-to recipe (Challah Bread: A Delicious Tradition for Every Occasion), it’s definitely worth another attempt.

Ingredients:

• 2 tbsp butter
• 1 Vidalia onion, finely diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• ¼ cup fresh milled flour (soft white wheat berries)
• 1 cup milk
• 32 oz beef stock
• 1–1½ lbs beef stew chunks
• 4 russet potatoes, diced
• 1 bag organic frozen mixed vegetables
• 1 tbsp Italian seasoning
• 1 tsp salt
• 1 tsp pepper
• Pinch of red pepper flakes

Instructions:

Prepare the Stew:

1. Melt butter in an enameled cast iron Dutch oven over medium heat.
2. Sauté onions, celery, and garlic until fragrant.

Cook the Beef:

3. Place stew meat chunks and ¼ cup fresh milled flour in a gallon-sized zip-top bag. Shake to coat the meat evenly.
4. Add the coated meat to the pot and sauté until lightly browned.

Make the Gravy Base:

5. Gradually stir in 1 cup of milk, adding ¼ cup at a time, stirring continuously to create a smooth, light gravy.

Combine and Simmer:

6. Pour in beef stock, Italian seasoning, salt, pepper, and red pepper flakes. Mix well.
7. Add diced potatoes and frozen mixed vegetables.
8. Bring the mixture to a boil, then cover and reduce heat. Simmer for 30–40 minutes.

Serve:

9. The stew will thicken as it simmers, creating a casserole-like consistency. Ladle into bowls and serve with fresh challah for a comforting, hearty meal.

Chicken and Dumplings Casserole

This casserole is a thicker, homestyle take on traditional chicken and dumplings. With fresh milled flour dumplings, tender chicken, and a rich homemade broth, it’s the ultimate comfort meal for the whole family.

Ingredients:

For the Soup:

• 6 tbsp butter
• 1 Vidalia onion, finely diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• ¼ cup fresh milled flour (soft white wheat berries)
• 1 cup milk (plus up to 1 cup of optional, additional for creamier texture)
• 32 oz chicken stock
• ½ cup shredded chicken (cooked)
• 1 tbsp Italian seasoning
• 1 tsp salt
• 1 tsp black pepper
• Pinch of red pepper flakes

For the Dumplings:

• 2½ cups sifted fresh milled flour
• 1 tbsp baking powder
• ½ tsp salt
• ½ tsp black pepper
• 1 tsp Italian seasoning
• ¾ cup milk
• 4 tbsp melted butter

Instructions:

Prepare the Dumplings:

1. In a large bowl, combine the dry ingredients: flour, baking powder, salt, pepper, and Italian seasoning.
2. Stir in melted butter and milk until a dough forms.
3. Let the dough rest for 15 minutes to fully absorb the liquids.

Make the Soup:

4. Heat butter in an enameled cast iron Dutch oven over medium heat.
5. Sauté the onion, celery, and garlic until fragrant.
6. Stir in ¼ cup fresh milled flour to form a roux, cooking for 1 minute while stirring constantly.
7. Gradually add 1 cup of milk, ¼ cup at a time, stirring to create a smooth gravy.
8. Pour in chicken stock, Italian seasoning, salt, pepper, and red pepper flakes. Stir until well combined.
9. Add the shredded chicken and bring the soup to a boil. For a creamier texture, stir in up to 1 cup of optional, additional milk.

Cook the Dumplings:

10. Use a cookie scoop or spoon to drop dough balls into the simmering soup.
11. Cover the pot and let simmer for 15 minutes, allowing the dumplings to cook through and become fluffy.

Serve:

12. Ladle the soup and dumplings into bowls.
13. Garnish with a pinch of black pepper and fresh parsley for a vibrant touch.

A Southern Classic with a Healthier Twist
This casserole is perfect for special occasions, family reunions, or simply enjoying around the dinner table. Made with simple, wholesome ingredients, it’s as nourishing as it is delicious.

Squash and Andouille Sausage Casserole

This savory spin on squash casserole combines yellow squash, Azure Standard raw milk sharp cheddar cheese, and a buttery crumble topping made with fresh milled flour. The addition of andouille sausage transforms this classic Southern side into a hearty, one-pan meal that can be served alone or paired with a fresh salad.

Ingredients:

For the Filling:

• 2 tbsp butter
• 1 medium onion, diced (or 1 tbsp onion powder if fresh isn’t available)
• 4 cups yellow summer squash, diced
• 16 oz andouille sausage (about 2 large links), sliced
• ½ tsp salt
• ½ tsp black pepper
• Pinch of red pepper flakes
• 2 large eggs
• 1 cup Azure Standard shredded raw milk cheddar cheese
• 1 cup milk

For the Crumble Topping:

• 1 cup fresh milled flour (soft white wheat)
• ¼ tsp salt
• ¼ tsp garlic powder
• 2 tbsp butter
• 2 tbsp milk

Instructions:

Prepare the Filling:

1. Slice the andouille sausage into rounds and dice the onion and yellow squash.
2. In a large skillet, sauté the sausage, onion, and squash over medium heat. (The sausage provides enough fat to sauté the veggies.)
3. Season with ½ tsp salt, ½ tsp pepper, and a pinch of red pepper flakes.

Make the Crumble Topping:

4. In a mixing bowl, combine the fresh milled flour, ¼ tsp salt, and ¼ tsp garlic powder.
5. Cut in the butter and milk until the mixture becomes crumbly. Set aside.

Combine and Assemble:

6. In a separate bowl, whisk together the eggs, milk, and shredded cheddar cheese.
7. Mix the cooked sausage and vegetables with the egg and milk mixture.
8. Pour the mixture into a 9×11-inch baking dish.

Add the Topping and Bake:

9. Evenly sprinkle the crumble topping over the top of the casserole.
10. Bake at 350°F for 35–40 minutes, or until the topping is golden brown and the casserole is set.

Serve:

11. Serve warm with a fresh side salad for a complete meal.

A Cleaner Twist on a Classic Southern Dish
This Squash and Andouille Sausage Casserole is a wholesome take on a comforting favorite, packed with bold flavors and nourishing ingredients. It’s sure to become a family favorite!

Cleaner Sausage and Grits Casserole

This satisfying casserole combines natural sausage alternatives, grits, and Azure Standard’s raw shredded cheddar for a creamy, protein-packed dish. By using chicken breakfast sausage and less milk and cheese, this recipe delivers all the comfort with a lighter touch.

Ingredients:

• 4 cups water
• 4 tbsp butter
• 1 cup uncooked grits
• 1 large egg, lightly beaten
• 1 cup (8 oz) shredded sharp Cheddar cheese (Azure Standard Raw Cheddar preferred)
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp onion powder
• 1 lb chicken breakfast sausage, diced

Instructions:

Preheat the Oven:

1. Set your oven to 350°F (175°C).

Cook the Grits:

2. Bring 4 cups of water to a boil in a medium saucepan.
3. Gradually whisk in the grits, and cook for 5–7 minutes, stirring occasionally, until thickened.

Prepare the Sausage:

4. While the grits are cooking, dice the chicken breakfast sausage and sauté it in a skillet over medium heat until fully cooked and lightly browned.

Combine Ingredients:

5. Once the grits are cooked, remove them from the heat and stir in the cooked sausage, butter, salt, pepper, and onion powder.

Incorporate the Egg:

6. In a small bowl, lightly whisk the egg. Gradually add the whisked egg to the grits mixture, stirring constantly to combine.

Assemble the Casserole:

7. Pour the grits mixture into a greased 9×11-inch glass baking dish.
8. Top evenly with shredded cheddar cheese.

Bake:

9. Place the casserole in the oven and bake for 25–30 minutes, or until the cheese is melted, bubbly, and lightly golden on top.

Serve:

10. Let the casserole cool slightly before serving. I served this dish with sliced sourdough bread and fresh mixed fruit for a balanced, delicious meal.

This Cleaner Sausage and Grits Casserole delivers the hearty comfort of traditional cheesy grits with a healthier twist. Perfect for breakfast, brunch, or dinner, it’s a meal your whole family will love!

Tamale Pie Casserole (Vegetarian & Fiber-Packed)

This vegetarian version of a classic tamale pie is packed with fiber, protein, and wholesome ingredients. With black and kidney beans as the base, it’s a satisfying, nutrient-rich meal that the whole family will love—without compromising on flavor or nutrition.

Ingredients

For the Filling:

• 1 lb (16 ounces) cooked black beans
• 1 lb (16 ounces) cooked red kidney beans
• 1 large onion, diced (Azure Market onions are perfect!)
• 16 ounces sweet corn (frozen or canned, drained)
• 1 packet Thrive Market Taco Night Taco Seasoning (or homemade taco seasoning)
• 28 ounces diced tomatoes with chilies (undrained, like Rotel)

For the Tamale Topping:

• 1 cup fresh milled flour (hard red wheat berries work great!)
• 1 cup cornmeal
• 1/4 teaspoon salt
• 1 1/2 teaspoons baking soda
• 1 1/2 teaspoons baking powder
• 1/4 cup olive oil
• 2 eggs
• 1 cup Greek yogurt

Instructions

Prepare the Filling:

1. Sauté the onion: Dice the onion and sauté it over medium heat in a large skillet for 2–3 minutes until translucent.
2. Add beans and corn: Add the cooked black beans, kidney beans, and sweet corn to the skillet. Continue cooking for another 2 minutes, stirring occasionally.
3. Season: Sprinkle in the taco seasoning and mix well.
4. Add tomatoes: Stir in the diced tomatoes with chilies (undrained). Let the mixture simmer gently while preparing the topping.

Make the Tamale Topping:

5. Combine dry ingredients: In a large mixing bowl, combine the fresh milled flour, cornmeal, salt, baking soda, and baking powder.
6. Mix wet ingredients: In a separate bowl, whisk together the olive oil, eggs, and Greek yogurt.
7. Combine wet and dry: Gradually add the wet ingredients into the dry ingredients and mix until fully incorporated.

Assemble the Casserole:

8. Layer the filling: Pour the bean and vegetable filling into a 9×11-inch casserole dish, spreading it out evenly.
9. Add the tamale topping: Gently spoon the tamale topping over the filling, spreading it evenly to cover the surface.

Bake:

10. Preheat and bake: Preheat your oven to 350°F (175°C). Bake the casserole for 45 minutes, or until the tamale topping is golden and set.

Serve:

11. Serve and garnish: Serve warm, paired with a green side salad, sliced avocado, and traditional toppings like salsa, cilantro, or lime wedges as desired.

This Tamale Pie Casserole is not only a nutritious, fiber-packed meal but also an incredibly satisfying, comforting vegetarian dish. Hearty and flavorful, it’s a great standalone meal or paired with your favorite side. Enjoy!

Baked Spaghetti Casserole

This Baked Spaghetti Casserole combines the comforting flavors of the Southern-style classic casserole with a touch of Italian authenticity. With lean ground beef, organic pasta, and wholesome ingredients, this dish is a healthier twist on a classic favorite. Bechamel is a creamy sauce that provides velvety richness while keeping the cheese amount lighter than traditional casseroles.

Ingredients

For the Pasta and Meat Sauce:

• 16 ounces spaghetti
• 1 lb lean ground beef
• 1 onion, diced
• 2 garlic cloves, minced
• 2 teaspoons Italian seasoning
• Big pinch red pepper flakes
• 1/2 tsp cooking salt (kosher salt works too)
• 1/2 tsp black pepper
• 2 tbsp tomato paste
• 14 oz can diced tomatoes (undrained)
• 2 (15 oz) cans tomato sauce
• 1 cup shredded Azure Standard Raw Cheddar

For the Bechamel Sauce:

• 1 1/2 tbsp butter
• 1 1/2 tbsp flour
• 1 cup milk
• 1 tbsp Parmigiano cheese
• 1/8 tsp nutmeg
• 1/4 tsp salt

Instructions

Preheat the Oven:

1. Set the temperature: Preheat your oven to 350°F (175°C).

Cook the Pasta:

2. Boil the pasta: In a large pot of salted, oiled water, cook the spaghetti until al dente (about 10 minutes). Drain and set aside.

Prepare the Meat Sauce:

3. Cook the beef: In a large skillet over medium-high heat, brown the ground beef with onion and garlic until fully cooked.
4. Season: Stir in the Italian seasoning, red pepper flakes, salt, black pepper, and tomato paste. Cook for 30 seconds until fragrant.
5. Add tomatoes and simmer: Add the diced tomatoes and tomato sauce, stirring to combine. Let the sauce simmer uncovered for 5–10 minutes, or until slightly thickened.

Make the Bechamel Sauce:

6. Make the roux: In a small saucepan, melt the butter over medium heat. Whisk in the flour and cook for 1–2 minutes.
7. Add the milk: Gradually whisk in the milk, stirring continuously to prevent lumps.
8. Finish the sauce: Stir in the Parmigiano cheese, nutmeg, and salt. Cook until thickened (about 5 minutes).

Assemble the Casserole:

9. Layer the casserole: In a 9×11-inch baking dish, layer 1/2 of the pasta and meat mixture.
10. Add Bechamel: Pour and spread the Bechamel sauce over the pasta layer.
11. Repeat layer: Add remaining 1/2 of the pasta and meat mixture.
12. Top with cheese: Sprinkle with shredded cheddar.

Bake:

13. Bake the casserole: Place the dish in the oven and bake for 30 minutes, or until the cheese is melted, browned, and bubbly.

Serve:

14. Cool and serve: Let the casserole cool slightly before cutting into squares. Serve warm and enjoy!

This Baked Spaghetti Casserole combines the richness of a creamy Bechamel sauce with the heartiness of spaghetti and lean ground beef for a meal the whole family will love. Enjoy it as a satisfying dinner option for any night of the week!

Bonus Recipes:

Homemade Condensed Cream of Chicken Soup

A Healthier, Homemade Alternative to Canned Soup

Ditch the canned version and elevate your recipes with this homemade, preservative-free cream of chicken soup! Quick, easy, and versatile, this recipe is perfect for meal prep and freezes beautifully, ensuring you always have a wholesome option ready to go.

Ingredients

• 1 1/2 sticks (12 tablespoons) butter
• 1 cup flour
• 6 cups chicken broth
• 3 cups whole milk
• 1 teaspoon parsley
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1 teaspoon pepper

Instructions

Make the Roux:

1. Melt the butter: In a large saucepan, melt the butter over medium heat.
2. Form the roux: Add the flour and whisk continuously to form a smooth roux.

Add Liquids:

3. Whisk in the chicken broth: Gradually add the chicken broth, about 1 cup at a time, stirring constantly to maintain a smooth consistency.
4. Add the milk: Once the broth is fully incorporated, slowly add the milk, continuing to whisk until the mixture is smooth and creamy.

Season:

5. Add spices: Stir in the parsley, onion powder, garlic powder, salt, and pepper. Mix well to combine all the flavors.

Portion and Store:

6. Cool and portion: Let the soup cool to room temperature.
7. Divide into portions: Divide the soup into three portions, with each portion equaling approximately one “can” of condensed soup.

Storage Tips:

• Use immediately in recipes or freeze for later use.
• To freeze, transfer the portions into airtight containers or freezer bags.
• When ready to use, defrost completely before adding to your favorite dishes.

Why You’ll Love This Recipe:

• Healthier Option: No preservatives or additives, just wholesome ingredients.
• Versatile: Perfect for casseroles, soups, and sauces.
• Budget-Friendly: Saves money compared to store-bought options.

Healthier Blueberry-Peach Cobbler with Einkorn Flour

This Blueberry-Peach Cobbler is a delightful dessert perfect for special occasions. Made with Einkorn flour, raw cane sugar, and just the right amount of milk and butter, it’s a healthier twist on a classic favorite. Einkorn flour from Azure Standard is easier to digest than standard enriched flours, higher in protein, and more tolerable for those with gluten sensitivity. However, it is not gluten-free.

Ingredients

• 1 cup + 2 tablespoons Azure Standard Einkorn Flour
• 3/4 cup milk
• 3/4 cup raw cane sugar
• 8 tablespoons butter, melted
• 4 cups fruit:
  • 2 cups sliced peaches (fresh or drained canned)
  • 2 cups blueberries
  • 2 tablespoons Einkorn flour (to reduce fruit runniness)

Instructions

Prepare the Batter:

1. In a mixing bowl, combine Einkorn flour, raw cane sugar, milk, and melted butter. Mix until smooth.

Prepare the Fruit Filling:

2. Slice the peaches: If using fresh peaches, slice into thin wedges. If using canned peaches, drain them thoroughly.
3. In a separate bowl, mix the peaches and blueberries with 2 tablespoons of Einkorn flour. This helps minimize excess liquid from the fruit juices during baking.

Assemble the Cobbler:

4. Preheat your oven to 350°F.
5. Spread the prepared fruit mixture evenly in the bottom of a 9×11-inch baking dish.
6. Pour the batter evenly over the fruit, spreading gently to cover most of the surface.

Bake:

7. Bake in the preheated oven for 40 minutes, or until the topping is golden brown and the fruit filling is bubbling at the edges.

This cobbler is the perfect dessert for any occasion. The combination of blueberries and peaches, paired with the unique flavor of Einkorn flour, creates a treat that’s both healthier and delicious!

Conclusion

I hope you’ve enjoyed taking a trip down memory lane with these Southern Casserole Remakes. As you recreate these dishes, here are a few tips for clean casserole success that I’ve implemented along the way:

• Reduce fat where you can by using less cheese, opting for milk over heavy cream or half-and-half.
• Use lean and clean meats like chicken sausage, lean ground beef, or shredded chicken.
• Incorporate fresh, seasonal produce whenever possible.
• Add whole grains like fresh milled flour and brown rice, without compromising the integrity of the recipe.
• Use airtight containers for storing leftovers. Casseroles make great leftovers!

I encourage you to try out these recipes and invite you to share your experiences and favorite casseroles in the comments. If you found value in this article, please share it! Try one of these casserole recipes and share your results on social media—be sure to tag Vintage Virtues!

For more tips on clean eating, including a week of recipes, check out the Week of Clean Meals from What the Bible Says About Healthy Living.

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