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High Protein Ground Turkey Casserole

High Protein Ground Turkey Casserole

A simple baked casserole with lean ground turkey, low carb vegetables like cauliflower and zucchini, diced tomatoes, and a golden layer of melted mozzarella and Parmesan. High protein, low carb, and perfect for family dinners.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Dinner
Cuisine: American
Calories: 310
Ingredients Equipment Method Notes

Ingredients
  

  • 1 1/2 lb lean ground turkey (93 percent lean)
  • 1 tbsp olive oil
  • 1 medium onion, finely diced
  • 3 cloves garlic, minced
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp dried oregano
  • 1 tsp chili powder
  • 1/2 tsp paprika
  • 1 cup diced tomatoes canned or fresh
  • 2 cups cauliflower florets, finely chopped
  • 1 cup zucchini, diced
  • 1/2 cup frozen spinach, thawed and drained optional
  • 1 1/2 cups shredded mozzarella or Mexican blend cheese
  • 1/4 cup grated Parmesan cheese
  • 2 tbsp fresh cilantro or parsley, chopped
  • 1 tbsp lime juice
  • 1 to taste salt and pepper

Equipment

  • Large Skillet
  • 9x13 inch baking dish
  • Spoon
  • Paper Towels
  • Oven

Method
 

  1. Preheat oven to 375 degrees F. Prep a 9x13 inch baking dish.
  2. Cook onion: heat olive oil in a large skillet over medium-high heat. Add onion and cook 3 to 4 minutes until softened.
  3. Brown the turkey: add ground turkey, break up with a spoon. Cook 6 to 8 minutes until no pink remains. Add garlic, salt, pepper, oregano, chili powder, and paprika. Cook 1 minute.
  4. Add vegetables: stir in diced tomatoes, cauliflower, zucchini, and spinach. Cook 3 to 4 minutes until tender but not mushy. Drain any liquid.
  5. Transfer to dish: spread turkey mixture evenly in the baking dish.
  6. Add cheese: sprinkle mozzarella evenly, then scatter Parmesan on top.
  7. Bake: bake 20 to 25 minutes until cheese is melted, bubbly, and golden. Broil 1 to 2 minutes if desired for a darker top.
  8. Finish and serve: squeeze lime juice over top, scatter cilantro or parsley. Rest 5 minutes. Serve with rice, quinoa, or a green salad.

Notes

  • Drain excess liquid from vegetables before baking to avoid a watery casserole.
  • Squeeze thawed spinach well to remove moisture.
  • Use lean turkey to keep fat lower while maintaining moisture.
  • Casserole keeps 4 days refrigerated, freezes 2 months.
  • Reheat in oven at 350 degrees F for best cheese texture.