Description
A comforting high-protein casserole made with lean ground turkey, whole wheat pasta, vegetables, a creamy tomato sauce, and melted cheese baked until bubbly. It is an easy, family-friendly meal perfect for busy weeknights or meal prep.
Ingredients
- 1 pound ground turkey
- 2 cups uncooked whole wheat pasta (penne or rotini)
- 1 tablespoon olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 teaspoon Italian seasoning
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 can (14.5 ounces) diced tomatoes, drained
- 1 cup low-sodium marinara sauce
- 1/2 cup plain Greek yogurt
- 1/2 cup low-fat cottage cheese
- 1 1/2 cups shredded mozzarella cheese, divided
- 1/2 cup shredded cheddar cheese
- 2 tablespoons chopped fresh parsley (optional)
Instructions
- Preheat the oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish.
- Cook the pasta in a large pot of salted water according to package directions until al dente. Drain and set aside.
- Heat olive oil in a large skillet over medium heat. Add diced onion and cook for 3–4 minutes until softened. Stir in the garlic and cook for about 30 seconds.
- Add the ground turkey and cook for 5–7 minutes, breaking it apart with a spoon until fully browned.
- Add the diced bell pepper and zucchini and cook for another 3–4 minutes until the vegetables begin to soften.
- Stir in Italian seasoning, smoked paprika, salt, and black pepper. Add diced tomatoes and marinara sauce and simmer for about 3 minutes.
- In a small bowl, mix the Greek yogurt and cottage cheese until smooth, then stir it into the turkey mixture to create a creamy sauce.
- Add the cooked pasta to the skillet and mix until everything is evenly combined. Fold in 1 cup of shredded mozzarella cheese.
- Transfer the mixture to the prepared baking dish and sprinkle the remaining mozzarella and cheddar cheese evenly on top.
- Bake for 20–25 minutes until the cheese is melted and bubbly. Let the casserole rest for 5 minutes before serving and garnish with parsley if desired.
Notes
- You can substitute chickpea or lentil pasta to increase the protein content.
- Add extra vegetables such as spinach, mushrooms, or broccoli for additional nutrition.
- For a spicier flavor, add crushed red pepper flakes or a dash of hot sauce.
- Parmesan cheese can be mixed in for an even cheesier casserole.
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat individual portions in the microwave for 1–2 minutes or in the oven at 350°F (175°C) for about 15 minutes.
- The casserole can be frozen for up to 2 months and thawed overnight in the refrigerator before reheating.
- You can assemble the casserole a day ahead and refrigerate it before baking.
Nutrition
- Serving Size: 1 serving (1/6 casserole)
- Calories: 420 kcal
- Sugar: 6 g
- Sodium: 520 mg
- Fat: 14 g
- Saturated Fat: 6 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 5 g
- Protein: 35 g
- Cholesterol: 75 mg
