Low Calorie Turkey Casserole
Satisfy your comfort food cravings with this nutritious and flavorful Low Calorie Turkey Casserole, a hearty dish that’s perfect for healthy weeknight dinners or meal prep. Packed with lean ground turkey, vibrant vegetables like zucchini, carrots, and broccoli, and protein-rich quinoa, this casserole is as filling as it is wholesome. A creamy blend of Greek yogurt, sharp cheddar cheese, and low-sodium chicken broth keeps the dish light yet indulgent, while a golden, crunchy topping of panko breadcrumbs and Parmesan takes it to the next level. Ready in under an hour, this one-pan wonder is an easy, crowd-pleasing recipe that proves you don’t have to sacrifice flavor for calorie-conscious eating.
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Recipe Information
Ingredients
- 1 lb Ground turkey (93% lean)
- 1 tbsp Olive oil
- 1 medium Onion, diced
- 2 Garlic cloves, minced
- 1 medium Zucchini, diced
- 1 medium Carrot, diced
- 2 cups Broccoli florets
- 1 cup Low-sodium chicken broth
- 1 cup Plain Greek yogurt (non-fat)
- 1 cup Shredded sharp cheddar cheese
- 2 cups Cooked quinoa
- 1 tsp Italian seasoning
- 0.5 tsp Salt
- 0.5 tsp Black pepper
- 0.5 cup Panko breadcrumbs
- 0.25 cup Grated Parmesan cheese
- Cooking spray
Instructions
Preheat your oven to 375°F (190°C). Spray a 9x13-inch casserole dish with cooking spray and set aside.
Heat olive oil in a large skillet over medium heat. Add diced onion and sauté for 2-3 minutes until softened.
Add minced garlic to the skillet and cook for 30 seconds, until fragrant.
Stir in the ground turkey and cook for 5-7 minutes, breaking it up with a wooden spoon, until browned and cooked through.
Add zucchini, carrot, and broccoli florets to the skillet. Cook for another 3-4 minutes until the vegetables begin to soften.
Stir in the Italian seasoning, salt, and black pepper. Remove the skillet from heat.
In a large mixing bowl, combine cooked quinoa, the turkey and veggie mixture, low-sodium chicken broth, plain Greek yogurt, and shredded cheddar cheese. Mix until everything is well combined.
Pour the mixture into the prepared casserole dish and spread it out evenly.
In a small bowl, combine panko breadcrumbs and grated Parmesan cheese. Sprinkle the breadcrumb mixture evenly over the casserole.
Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and the casserole is bubbling.
Remove the casserole from the oven and let it cool for 5 minutes before serving.
Garnish with fresh parsley if desired. Serve and enjoy!
Nutrition Facts
Calories |
385 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.2 g | 21% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 78 mg | 26% | |
| Sodium | 524 mg | 23% | |
| Total Carbohydrate | 28.6 g | 10% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 4.8 g | ||
| Protein | 30.3 g | 61% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 278 mg | 21% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 534 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
