Learn how to make a delicious GAPS Italian casserole recipe that gives you a full meal and nourishing meat stock at the same time.
And easy GAPS diet casserole
This wonderful GAPS Italian casserole recipe is featured in both of Dr. Natasha’s books, and it’s such a lovely recipe because you can adapt it in so many different ways. The version I’m sharing today is a great way to prepare an entire meal for the whole family and make meat stock at the same time. I love this recipe because it’s a warm, hearty meal that’s perfect whether you’re following GAPS or not.
Looking for more easy GAPS dinner ideas the whole family will love? Check out my kids’ favorite grain free chicken casserole recipe and my tasty GAPS diet broccoli soup.
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Ingredients you need
This easy GAPS meal only calls for a handful of ingredients, like a good quality cut of meat, some simple veggies, salt, and herbs. You add a handful of fermented vegetables right into the pot before cooking. I’m using sauerkraut in this recipe, but you could use any homemade fermented veggies you have on hand. I have a homemade sauerkraut recipe for the GAPS diet if you’re interested in making your own. My vegetable medley recipe also works really well here.
Dr. Natasha says adding fermented vegetables to your homemade GAPS diet recipes has significant digestive benefits. Plus, they add great flavor and help make the meal even more nourishing (source).
Choosing your meat
You’ve got lots of options for the meat in this recipe. The most important thing to remember is to pick something with bones, joints, and connective tissue for a delicious and collagen rich meat stock. Also, the meat close to the bone is easier to digest and more nutritious.
Dr. Natasha says you can use any of the following in this GAPS casserole.
- Leg or shoulder of lamb
- Joint of pork, beef, or venison
- Two pheasants
- Two to four pigeons
- Two quail
- Whole chicken
- Turkey legs
I’m using a lamb shoulder roast today, but you can go with whatever works best for you. Most importantly, you want to enjoy all the wonderful benefits of the gelatin, minerals, and collagen, in addition to the great flavors.
Step-by-step guide to preparing your GAPS Italian casserole
Ingredients:
- 1 lamb shoulder roast (with bones)
- Filtered water
- Mineral salt
- Ground pepper
- Fresh or dried rosemary
- 3–5 bay leaves
- 1 teaspoon dried chilies
- A handful of fermented vegetables (like sauerkraut)
- 5–8 whole small onions, peeled
- 1 (10-ounce) bag frozen organic broccoli
Instructions:
- Preheat the oven to 300°F.
- Place the lamb shoulder roast into a large casserole dish or cast-iron Dutch oven with a lid.
- Add filtered water to fill about 2/3 of the dish.
- Season with mineral salt and ground pepper to taste. Next, add rosemary, bay leaves, and dried chilies.
- Add a handful of fermented vegetables, like sauerkraut, into the pot.
- If you have time, let the casserole sit at room temperature for a few hours to lightly ferment before baking.
- Cover and bake in the oven for 5 to 6 hours.
- About an hour before serving, take the casserole out of the oven. Add your chosen vegetables and put the lid back on. Return it to the oven to finish cooking.
Benefits of letting your casserole ferment before cooking
If you have time, Dr. Natasha recommends letting this GAPS recipe sit at room temperature for a few hours to ferment before baking. She explains that starting a light fermentation helps break the food down and makes the nutrients easier for your body to absorb. Fermenting is optional, but if you can do it, it’s a simple step that adds even more benefits.
The overall cook time for this GAPS casserole is about 5 to 6 hours. I like to start it in the morning so it’s ready just in time for dinner. Don’t forget, when you make this recipe, you also make meat stock at the same time to use later.
What other vegetables can I use in this GAPS Italian casserole recipe?
Dr. Natasha lists a variety of different vegetables you can use for this easy GAPS recipe. That’s why this recipe is so versatile. Use what you have on hand. She suggests:
- Large pieces of carrot
- Rosettes of broccoli
- Rosettes of cauliflower
- Whole peeled small red onions
- Whole peeled small white onions
- Brussel sprouts
- Pieces of turnip
If you’re following the GAPS diet and aren’t sure which vegetables are allowed, I have a post that walks you through how to introduce unusual vegetables on GAPS.
How to serve this meal
Plate it up just like any other traditional Italian casserole recipe with the meat and vegetables on a plate. Strain the meat stock and pour it into mugs to sip alongside the meal. You can also add extra fermented veggies on the side. Enjoy!
Other GAPS diet recipes to check out next
GAPS Chicken Soup Recipe for Intro
What’s your favorite GAPS dinner recipe?
I’m always looking for great healthy dinner ideas. Do you have any other Dr. Natasha GAPS recipes that you love? Leave me a comment below. I always enjoy hearing from you, so don’t be shy!
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GAPS Italian Casserole Recipe
Learn how to make a delicious GAPS Italian casserole recipe that gives you a full meal and nourishing meat stock at the same time.
Ingredients
- 1 lamb shoulder roast (with bones)
- Filtered water
- Mineral salt
- Ground pepper
- Fresh or dried rosemary
- 3–5 bay leaves
- 1 teaspoon dried chilies
- A handful of fermented vegetables (like sauerkraut)
- 5–8 whole small onions, peeled
- 1 (12-ounce) bag frozen organic broccoli
Instructions
- Preheat the oven to 300°F.
- Place the lamb shoulder roast into a large casserole dish or cast-iron Dutch oven with a lid.
- Add filtered water to fill about 2/3 of the dish.
- Season with mineral salt and ground pepper to taste. Add rosemary, bay leaves, and dried chilies.
- Add a handful of fermented vegetables, like sauerkraut, into the pot.
- If you have time, let the casserole sit at room temperature for a few hours to lightly ferment before baking.
- Cover and bake in the oven for 5–6 hours.
- About an hour before serving, take the casserole out of the oven. Add your chosen vegetables and put the lid back on. Return it to the oven to finish cooking.
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Nutrition Information:
Yield:
8Serving Size:
1Amount Per Serving: Calories: 205Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 2mgSodium: 93mgCarbohydrates: 46gFiber: 7gSugar: 21gProtein: 7g
GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.
The information in this blog post is my personal experience and opinion. It is for general information purposes only, may not apply to you as an individual, and is not a substitute for your own physician’s medical care or advice. Always seek advice from your physician or another qualified health provider with any questions you may have regarding nutrition, medical conditions, and advice. Never disregard medical advice or delay seeking medical care because of something you have read on this blog.