Welcome Janeq! ccotta said what I would say too -- although I do control calories because I'm diabetic--but carbs first! Look at all those great fats she listed! And I add nuts and seeds to the mix, in small amounts, to stay full.

Cotta -- do you eat tofu? I thought adding tofu bits or a soft variety into your casserole might bulk it up and give you protein -- I think I'll try it!