Description
A comforting, high-protein ground turkey casserole made with lean turkey, rice or quinoa, vegetables, tomatoes, and a cheesy topping. It is easy to prepare, family-friendly, and perfect for a balanced, satisfying meal.
Ingredients
- 1 lb (450 g) ground turkey
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup (150 g) cooked rice or quinoa
- 1 can (14 oz / 400 g) diced tomatoes, drained
- 1 cup (150 g) frozen mixed vegetables (peas, carrots, corn)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon chili flakes (optional)
- 1/2 cup (120 ml) low-sodium chicken broth
- 1 cup (100 g) shredded mozzarella cheese
- 1/2 cup (50 g) shredded cheddar cheese
- 2 tablespoons chopped fresh parsley (optional, for garnish)
Instructions
- Preheat the oven to 375°F (190°C).
- Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook until softened, then stir in the garlic and cook for about 30 seconds.
- Add the ground turkey and cook until browned, breaking it apart as it cooks.
- Season with salt, black pepper, paprika, oregano, and chili flakes if using.
- Stir in the diced tomatoes, cooked rice or quinoa, frozen mixed vegetables, and chicken broth. Simmer for about 5 minutes.
- Transfer the mixture to a greased baking dish and spread it evenly.
- Sprinkle the mozzarella and cheddar cheese evenly over the top.
- Bake for 20 to 25 minutes, until the cheese is melted and bubbly.
- Let the casserole rest for a few minutes before serving. Garnish with chopped parsley if desired.
Notes
- For a lower-carb version, replace the rice or quinoa with cauliflower rice.
- You can add extra vegetables such as spinach or zucchini for more nutrition.
- For more heat, increase the chili flakes or add a dash of hot sauce.
- For a creamier casserole, stir in a little Greek yogurt or light cream before baking.
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat in the microwave or in a 350°F (175°C) oven until heated through. Add a splash of broth if needed.
- This casserole can be frozen before or after baking for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Ground chicken or lean ground beef can be used instead of ground turkey.
- To make it dairy-free, omit the cheese or use a dairy-free cheese alternative.
Nutrition
- Serving Size: 1 serving
- Calories: 360
- Sugar: 5 g
- Sodium: 680 mg
- Fat: 16 g
- Saturated Fat: 7 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 3 g
- Protein: 32 g
- Cholesterol: 85 mg
