Dump and Bake Alfredo Quinoa Bean Casserole

Looking for a meal that’s a breeze to prep, packed with wholesome goodness, and guaranteed to win over even the pickiest eaters? Say hello to this Spinach Alfredo Zucchini Quinoa Bean Casserole—a one-pan wonder that’s toddler-approved, husband-endorsed, and perfect for busy weeknights or meal-prep Sundays.

This dish is like a warm hug in a baking dish: creamy spinach Alfredo sauce, tender zucchini, protein-packed quinoa and beans, and a cheesy, melty top that’ll have everyone fighting for seconds. Plus, it’s endlessly customizable—swap in broccoli, mushrooms, or chickpeas to make it your own. Leftovers? They reheat like a dream, making your future self thank you.

Why You’ll Love This Casserole

• One-Pan Magic: Toss everything in, bake, and done. Minimal cleanup, maximum flavor.
• High Protein Option – Add your favorite cooked protein before baking for a higher protein  boost – shredded chicken or crumbled tofu would be yummy, or serve alongside grilled shrimp
• Customizable: Don’t have zucchini? Use yellow squash, mushrooms or fresh spinach. Prefer chickpeas? Go for it!
• Nutritious & Satisfying: With 16g of protein and 8g of fiber per serving, it’s a balanced meal that keeps you full. Add mo
• Kid- and Adult-Approved: Creamy, cheesy, and veggie-loaded without anyone complaining.
• Meal-Prep Hero: Stores beautifully for 3-4 days in the fridge, perfect for lunches or quick dinners

Print Recipe

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Healthy

Dump and Bake Alfredo Quinoa Bean Casserole

Author: Tastfinity Cuisine: Italian Courses: Main Course Recipe Keys: High Protein

Difficulty: Intermediate Prep Time 10 mins Cook Time 1 hr Total Time 1 hr 10 mins

Calories: 401

Description

One-pan dump and bake white bean quinoa casserole is loaded with vegetables, a comforting sauce and sprinkled with cheese, making it a comforting and satisfying meal everyone will love!

Ingredients

Scale

1/2x 1x 2x 3x

• 2 large 2 or 3 medium zucchini quartered
• 1 cup uncooked quinoa rinsed
• ¹⁄₂ cup uncooked jasmine or basmati rice or more quinoa
• 400 g 400 14 oz can cannellini beans rinsed (or chickpeas)
• 1 cup cooked cauliflower rice fresh or frozen works
• 500 g 500 15.5 oz jar spinach Alfredo pasta sauce (I used Sonoma Gourmet for gluten-free)
• 1 ¹⁄₂ cups water or vegetable broth use chicken bone broth for extra protein
• ¹⁄₂ 1 /2 1 tsp garlic powder
• ¹⁄₂ tsp sea salt
• ¹⁄₄ tsp ground black pepper
• 1 cup grated parmesan or swap for cheddar/mozzarella
• Option for Higher Protein see notes, not included in nutrition

Instructions

1. • Preheat your oven to 190°C / 375°F.
   • In a 13x9-inch baking dish, toss in the zucchini, quinoa, rice, beans, cauliflower rice, spinach Alfredo sauce, water/broth, garlic powder, salt, and pepper. Stir to combine.
   • Cover tightly with foil or an oven-safe lid.
   • Bake for 35-40 minutes until the quinoa is mostly cooked and the liquid is simmering. Remove from oven and stir.
   • Bake uncovered for another 20-25 minutes. Sprinkle with parmesan and return to the oven for a few minutes to melt the cheese.
   • Serve hot with extra parmesan and enjoy!

Note

Nutrition (per serving): 401 calories, 15.5g fat, 48.9g carbs, 8g fiber, 0g sugars, 16.1g protein

Pro Tips

• Make It Yours: Swap zucchini for broccoli or mushrooms, or use chickpeas instead of cannellini beans. Serve with a lemon squeeze for a fresh twist.
• Storage: Keep leftovers in an airtight container in the fridge for 2–3 days. Reheat in the oven or microwave.
• Freezing: If freezing, skip the cheese topping until reheating.
• Higher Protein Boost: Add 1 1/2 cups cooked shredded chicken or crumbled tofu for a protein boost (not included in nutrition). 

Keywords: Quick and easy