Pumped-Up Corn Casserole

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I’ve embraced casserole dishes lately because they are so time-efficient.  They feed me and the Husband for at least two or three meals.  And with my busy schedule, I need that convenience.


One of my favorite parts of Thanksgiving is my aunt’s corn casserole.  It’s ooey, it’s gooey, it’s delicious!  However, it’s not very healthy.  I re-envisioned her dish and came up with Pumped-Up Corn Casserole, a slightly healthier version:


Pumped-Up Corn Casserole is so ridiculously easy to make.  There are only 6 ingredients!


The ingredients are: 1 box (8 ounces) of corn muffin mix, 1 small container of reduced fat sour cream, 1 can of creamed corn, 1 can of drained regular corn, 1/2 box of cubed super firm tofu, and 1 cub of steamed broccoli (diced in the food processor).  The original dish just has the first four ingredients.


Mix everything together, pour into greased casserole dish, and bake at 375 for 50 minutes to 1 hour.



With green beans:


The tofu and broc was a great addition to this dish.  You can’t really taste either ingredient, but they add protein and veggie power!  Can’t beat that.


What are your favorite casserole recipes?  I’ll add them to my recipe binder!



  • skinnyrunner September 1, 2009, 9:15 am

    thanks for the recipe, im going to try that! the easier the better for me.

  • Jaime (Embracing Balance) September 1, 2009, 9:20 am


  • Katie D. September 1, 2009, 9:25 am

    Ohh, you might like this one:

    Simmer 1 can of diced tomatoes with juices, 1 can of bean (usually I use pinto or chili), 1 cup of salsa, 1 can of corn and spices (however spicy you want it) until slightly thickened. Meanwhile, mix up cornbread mix according to directions.

    Pour bean mixture into a pan, sprinkle with cheese and top with cornbread mixture. Bake until cornbread is done.

    Hubby will even eat (and request)this non-meat dish.

  • Graze With Me September 1, 2009, 9:28 am

    Oh I have the best recipe for summer squash casserole – I'll try to remember to send it to you when I get home. It's SO good, esp if you like stuffing.

  • Andee (Runtolive) September 1, 2009, 9:30 am

    Thanks for the recipe! We don't usually make casseroles at home, but we should since it's a huge time savor. I did make these amazing lasagna rolls yesterday using tofu instead of ricotta cheese. Delicious

  • fitforfree September 1, 2009, 9:30 am

    My mom used to make an awesome casserole with spinach, brown rice, caramelized onions and garlic, and eggs, sprinkled with parmesan cheese and baked. I agree — they're great on a busy schedule!

  • meghanN September 1, 2009, 9:34 am

    I have a bunch of leftover fresh corn I cut off the cob so I think I will make this! Yum. I'm thinking of subbing Greek yogurt for the sour cream to up the protein!

  • inmytummy September 1, 2009, 9:35 am

    We used to always have this broccoli casserole. It was terrible for you – full of mayo and cream of something soup. But so good. Maybe you can recreate that! I'd be forever indebted to you. In the mean time, this corn one looks good.

  • Leah September 1, 2009, 9:36 am

    I love casseroles!

    -Sweet Potato Casserole
    -Green Bean Casserole
    -Mexican Casserole (black beans, corn, crunched up tortilla chips, cheese, sour cream)
    -Tuna Noodle Casserole (w/ peas in it!)
    -Enchilada Casserole (with white or red sauce)

    I just look at a bunch of recipes and throw together my own concotion based on the ingredients I have on hand! So easy!

  • Megan @ Megzz Wins At Life September 1, 2009, 9:37 am

    mmmmm looks delish Caitlin.. Casserole's are amazing!!

  • Kristen @ Simply Savor September 1, 2009, 9:40 am

    yum this casserole looks awesome! I never think to make casseroles, but you're right about them being so easy and convenient. thanks caitlin!

  • Sarah W. September 1, 2009, 9:42 am

    I was drooling all over that recipe until I saw the sour cream ingredient. Why do casseroles have to have dairy?? whyyyyyy?

    I like soups and CHILIS for fast recipes.

    Theres a casserole I had in December, that I've been waiting until it cools down again to make – search for "harvest vegetable shepherd's pie with mashed yams" in whole foods market recipe database – its PHENOMONAL and uses a ton of amazing ingredients, super filling and comforting!

  • Sarah W. September 1, 2009, 9:42 am


    here it is!!! i'm telling you, its AMAZING

  • Haleigh September 1, 2009, 9:43 am

    I love my mom's broccoli rice casserole recipe, super unhealthy but she only makes it about twice a year.

  • Allison September 1, 2009, 9:45 am

    I've made a similar corn casserole from Cooking Light — main difference is yogurt and egg substitute instead of sour cream and all no-salt added corn. I definitely need to try adding tofu and broccoli!

  • seesaraheat September 1, 2009, 9:45 am

    I love this recipe! I might have to make it too because my husband loves corn 🙂

  • Ellen September 1, 2009, 9:46 am

    this one doesn't APPEAR all that appetizing, but it's perfect for fall 🙂

  • Sarah W. September 1, 2009, 9:49 am

    I love whoever suggested egg substitute and yogurt! my gf just suggested greek yogurt in place of sour cream

  • Mandy September 1, 2009, 9:49 am

    This looks incredible 🙂

  • Jenna September 1, 2009, 9:50 am

    Num! Thanks for the recipe. One of my favorites is a Chicken Tamale Casserole from Cooking Light. I think you could easily subsitute the Chicken for tofu, or just omit it!

    Enjoy 🙂


  • Meghann September 1, 2009, 9:54 am

    I think Corn Casserole is my FAVORITE thanksgiving side dish. I look forward to it all year round. 🙂 I need to come over and steal some of your left overs!

  • chipped nails and all September 1, 2009, 10:00 am

    my favorite recipe isn't actually a casserole, but an appetizer….and it contains meat. It's sausage balls made with bisquick, spicy sausage, and sharp cheddar cheese. Definitely NOT that healthy and NOT vegetarian…..everyone who's ever tasted a sausage ball loves it though! Maybe I'll try using tofu one day 🙂

  • Hi! I'm Erin September 1, 2009, 10:07 am

    I've made this enchilada casserole before. You could easily subsitute tofu for the chicken. Or just add more beans. However, this Italian Ravioli Casserole is my favorite of all time. Just double the spinach for an even more veggie-ful dinner.

    Your corn casserole sounds like a side-dish I make sometimes when I make Mexican food. Except my version has sugar in it, so it's even less healthy!

  • Mrs. LC September 1, 2009, 10:09 am

    I was going to originally suggest enchiladas – make a mixture of reduced fat/ fat free sour cream (or greek yogurt), salsa, cheese, and a bunch of veg – frozen corn, black beans, spinach, tofu – whatever you want! You could either leave it like this and top the pan with some tortillas (and maybe sprinkle more salsa and cheese on top) or you could go ahead and fill your tortillas with some of the mixture, lay them seam side down in a baking dish, and cover with salsa and cheese. Easy and flexible. You could prob get 2 meals for you and Kristien each out of this, unless you guys are super hungry. 🙂

  • Runeatrepeat September 1, 2009, 10:10 am

    I make the original version of this all the time in the Fall! I'm going to add the tofu and make it a main dish!

  • Beth @ CrossBorderCravings September 1, 2009, 10:11 am

    Yum! That caserole looks fantastic :O). I like your additions to make it healthier – I wonder if you could even use Greek yog instead of sour cream??

  • Anonymous September 1, 2009, 10:12 am

    Sautee one onion and large can of mushrooms. Layer on bottom of casserole dish (2 quart). Add a layer of kidney beans and then a layer of baked beans. Add can of crushed tomatoes. Bake at 375 for 20 minutes. In a pan sautee whole wheat bread crumbs and flx in olive oil. Add to top of casserole. Broil for 5-10 additional minutes.

  • Angela (Run Study Eat) September 1, 2009, 10:17 am

    never made a casserole, but I do enjoy Jiffy!

  • brandi September 1, 2009, 10:32 am

    i love casseroles!

    anything with pasta is good and mexican-type lasagna dishes using corn tortillas instead of noodles.

  • Kat (Kat' Daily Plate) September 1, 2009, 10:37 am

    Yum! That looks EXCELLENT. I need to try that at home!

  • RhodeyGirl/Sabrina September 1, 2009, 10:47 am

    I'm not sure I've ever eaten a standard casserole. I was born here but my parents weren't and casseroles aren't really something they cook in Italy or Jordan. I do, however, have lots of lasagna recipes! Interested in that??? I made on last sunday actually- I am posting the recipe tomorrow morning.

  • Shelly September 1, 2009, 10:51 am

    My mom used to make a casserole she called Hollywood Hash that she and I loved (but my brother and dad hated- haha!) She used lean ground beef (I think you could sub tempeh or chopped up tofu to make it vegetarian), rice, diced tomatoes, mushrooms and english peas. I don't think it was the healthiest b/c she used canned veggies and white rice, but I would like to recreate it with lean ground turkey, brown rice and fresh veggies to see if it tastes even better. I just liked it b/c it wasn't drowned in cheese or a heavy cream sauce. I'd usually eat it with plenty of hot sauce. Yum!

  • Deb (Smoothie Girl Eats Too) September 1, 2009, 10:55 am

    oh man, corn AND tofu- doesn't get much better than that.

    I don't think I've ever made a casserole :-O Must start!

  • RhodeyGirl/Sabrina September 1, 2009, 10:56 am

    p.s. i always used to be jealous of my friends on thanksgiving because they got to eat yummy things like sweet potato casserole with marshmallows on top while we ate some weird jordanian dish at my aunt's house.

  • Kate September 1, 2009, 10:57 am

    YUM! That sounds so awesome. I love corn anything. I bet the tofu makes it nice and protein-packed as well. I might add chopped tomatoed and some spices to amp up the flavah.

    Thanks for the recipe!

  • Devan Geselle. N September 1, 2009, 11:05 am

    it sounds funny, but i love smokey temeph with sweet potatoes in a caserole.
    i dont have a recipe… i just sort of throw it together 🙂

    and are cabbage rolls caseroles? i dont know.. if they are, i LOVE cabbage rolls

  • meagan September 1, 2009, 11:05 am

    thanks for the recipe! i've been scouring the internet for new, healthy casserole recipes. creamed corn (that exact recipe!) is my nene's t-giving specialty…and my absolute favorite.

  • K from ksgoodeats September 1, 2009, 11:07 am

    Three words: green bean casserole. My family makes the dish specifically because I love it so much. Any and all leftovers from Thanksgiving get shipped home with me 🙂

  • tracik September 1, 2009, 11:10 am

    Looks great! In the winter time I love making Chicken Pot Pie…WITHOUT the chicken because I'm a vegetarian. My mom use to make it growing up all the time with the chicken.
    I just take a can of either organic cream of celery or cream of broccoli soup (Health Valley or your favorite), combine with milk, add mixed veggies and veggies you like (sometimes I add broccoli or brussel sprouts, or cauliflower anything will work!)add some diced potatoes (I like red bliss), salt and pepper to taste. Line deep pan with pie crust and pour mixture in, cover with pie crust, poke holes in the top and bake. Should take about 30 minutes. This just screams comfort food to me. I haven't tried it but I bet tofu would be a great addition!

  • robinbb September 1, 2009, 11:29 am

    That looks really good. I may be adding that to the menu next week.

  • Deva (Voracious Vorilee) September 1, 2009, 12:54 pm

    My favorite casserole type dish is stuffed shells!

  • Samantha September 1, 2009, 1:06 pm

    This recipe looks awesome, any idea on what the caloric break down would look like?

  • Pam (Highway to Health) September 1, 2009, 1:07 pm

    Yum! That looks great. My favorite casserole is probably green bean casserole. It reminds me of family holidays when I was a kid!

  • Jenny September 1, 2009, 2:02 pm

    yumola — being the cornbread lover (okay, addict) that i am this casserole looks fab!

  • Lainie September 1, 2009, 2:11 pm

    Lovvving this recipe – it looks so good. I'm going to have to try it!

  • eatingRD September 1, 2009, 2:25 pm

    I love casseroles! That's our food philosophy too. I try to make 3 big meals that will last us throughout the week. Gosh, I have so many, but any kind of baked pasta or I made a smoky polenta-mushroom bake that was great. That corn casserole sounds yummy! Plus I love the texture that cornmeal brings.

  • eatingRD September 1, 2009, 2:25 pm

    oh and just made a summer squash baked couscous 🙂

  • Jenna September 1, 2009, 2:28 pm

    omg does that look good! i will defs be making that soon:)

  • Kelly September 1, 2009, 2:41 pm

    I need to make meals like this! I need to make a couple different big batches of meals like that and eat them throughout the week.

  • mikey September 1, 2009, 4:19 pm

    i love casseroles! i have to try yours. i never really follow a recipe, i like to improvise 🙂
    i have been meaning to try this one:

    Creamy Pumpkin-Mushroom Casserole

    2 cups raw cubed pumpkin
    olive oil to coat
    4 cups chopped mushrooms
    1/4 cup crumbled tempeh
    3/4 cup soy milk
    1/2 cup water
    2 cloves finely sliced garlic
    1 teaspoon salt
    1/2 teaspoon turmeric
    1 Tablespoon flour
    1/4 cup diced onion (caramelized in a bit of oil)
    3/4 cup bread crumbs
    handful chopped walnuts
    salt & pepper to taste

    Coat pumpkin cubes in olive oil and arrange in a single layer in a casserole dish. Bake at 190C/375F for 30 minutes.

    While the pumpkin's baking, "sweat" the mushrooms in a large pan on medium heat with the salt until their juices come out and they're cooked through. Add the tempeh and garlic, cook for a few minutes, and add the soy milk, water, and turmeric. After another few minutes, sprinkle in the flour and stir that in. Cook another few minutes until sauce thickens. Remove from heat.

    Pour mushroom concoction over (now baked) pumpkin cubes and spread to even out surface. Combine caramelized onions/bread crumbs/walnuts/salt and pepper and sprinkle that on top. You could give the top a quick spray of oil before popping it in the oven.

    Bake for 15-20 minutes at 190C/375F.

  • ishkabibble September 1, 2009, 5:12 pm

    Hey, I'm new to reading your blog, and I love it!

    This recipe looks awesome, but I have a hard time finding a vegetarian corn bread mix, do you know what kind you used?


  • Anonymous September 1, 2009, 5:24 pm

    Hi Caitlin, can you include the number of oz. or grams of the sour cream you added? This recipe looks awesome!

  • Caitlin at Healthy Tipping Point September 1, 2009, 5:40 pm

    ish – i just looked at the back of my corn bread mix and it was NOT vegetarian (animal lard… gross). ugh!!!

    anon – i threw away the container 🙁 but it was the smallest size of sour cream you can get at the store.

  • Shelly September 1, 2009, 5:43 pm

    My all time favorite casserole is Jack pot casserole! My mom used to make it for my birthday every year. It is crazy that I liked it because I never liked olives and was never that into beef or cheese, and hated tomatoes soup, but for some reason I loved it all mixed in the casserole with the noodles and creamed corn and onions. (Not healthy at all but it was a once a year dish)

    I haven't had it since I turned vegetarian : (

    I'm hoping to work on a revised Jack Pot casserole recipe this year. Maybe whole wheat noodles, low fat cheese and tvp or something of that nature.

  • Julia September 1, 2009, 6:07 pm

    What a great recipe thanks for sharing!

  • Anonymous September 1, 2009, 6:54 pm

    Just reading your post about being allergic to Amazing Grass- did you know latex and avocado allergies are related? My mom is allergic to both of those and bananas (and some other weird things). If you google it, you should be able to get a list of things in that "allergy family". Its interesting you are allergic to Amazing Grass because she's also allergic to green tea – maybe there is something similar in them? Good luck 🙂

  • Caitlin at Healthy Tipping Point September 1, 2009, 7:10 pm

    Anon – Yup! The cross-reaction is to something called chitin that is in both avocado and latex. It is also in some other foods, like tomatoes, bananas, and walnuts, but I only have a response to walnuts (whew!!!).

  • Elsa September 2, 2009, 9:18 am

    Here is my favorite casserole dish, baked couscous and summer squash:

    I am actually making it tonight. The fontina cheese melts perfectly!

  • Jolene - EverydayFoodie September 2, 2009, 11:43 am

    Chicken on rice.

    I put 3/4 cup rice, 1 cup water, 1 can mushroom soup into a casserole dish. I add garlic powder, paprika, and some pepper. I top with a raw chicken thighs and throw it in the oven for an hour at 350.

  • Kiersten September 2, 2009, 12:25 pm

    I like the Southwest corn casserole recipe in Veganomicon. I haven't made it a while though…hmmm, I think you just inspired me.

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