Are you looking for a comforting, delicious, and healthy meal that fits your ketogenic or low-carb lifestyle? Look no further than the ground turkey keto casserole! This versatile dish is perfect for using up leftovers, meal prepping, or simply enjoying a satisfying family dinner.
Why Ground Turkey Keto Casseroles?
Ground turkey keto casseroles offer a plethora of benefits:
- Low-Carb and Keto-Friendly: By using low-carb ingredients like cauliflower rice, keto breadcrumbs, and low-carb pasta alternatives, these casseroles fit perfectly into a ketogenic diet.
- Versatile: Adaptable to your favorite vegetables, cheeses, and seasonings, ground turkey casseroles can be customized to suit any taste.
- Meal Prep Magic: Make a large batch on the weekend and enjoy easy, healthy meals throughout the week.
- Comforting: Experience the rich, creamy comfort of a traditional casserole without the guilt.
- Great for Leftovers: Transform leftover turkey or chicken into a brand-new, exciting dish.
- Freezer-Friendly: Prepare a casserole ahead of time and freeze it for a convenient meal on busy weeknights.
- High in Protein: Ground turkey is an excellent source of protein, which helps you feel full and satisfied.
Key Ingredients and Substitutions
The beauty of a ground turkey keto casserole lies in its flexibility. Here are some key ingredients and potential substitutions:
- Ground Turkey: Opt for lean ground turkey (93% lean is a good choice) to keep the fat content in check. Ground chicken or beef can also be used.
- Cauliflower Rice: This low-carb alternative to rice forms the base of many keto casseroles. You can use store-bought cauliflower rice or make your own by pulsing cauliflower florets in a food processor.
- Low-Carb Pasta: If you desire a pasta-like element, consider steamed cauliflower, spaghetti squash noodles, zucchini noodles (pan-seared and drained to remove excess moisture), or low-carb pasta.
- Cheese: Mozzarella, Parmesan, cheddar, and cream cheese are all excellent choices for adding flavor and creaminess.
- Vegetables: The possibilities are endless! Spinach, bell peppers, onions, mushrooms, tomatoes, butternut squash, green beans, and zucchini are just a few options.
- Creamy Base: Greek yogurt, cream cheese, and heavy cream can be combined to create a rich and satisfying sauce.
- Keto Breadcrumbs: Use keto breadcrumbs or ground pork rinds to add a crunchy topping.
- Seasonings: Garlic, Italian seasoning, taco seasoning, onion powder, poultry seasoning, salt, pepper, and everything bagel spice can all be used to customize the flavor profile.
- Oil: Vegetable, avocado, safflower, sunflower, or peanut oil are all good choices for sautéing vegetables and browning the ground turkey.
Popular Ground Turkey Keto Casserole Recipes
Here are a couple of popular variations to get you started:
Low-Carb Turkey Casserole with Cream Sauce
This recipe is perfect for using leftover holiday turkey. It features a homemade cream sauce and can be adapted with your favorite veggies.
Read also: Lean Ground Beef for Weight Loss
Ingredients:
- Cooked turkey (or chicken)
- Low-carb pasta (or cauliflower rice)
- Heavy cream
- Cream cheese
- Parmesan cheese
- Keto breadcrumbs (or ground pork rinds)
- Butter
- Mushrooms
- Butternut squash
- Onion
- Garlic
- Salt
- Pepper
- Garlic powder
- Onion powder
- Poultry seasoning
- Parsley
Instructions:
- Preheat oven to 375 degrees F and grease a 2-quart casserole dish.
- Boil the pasta according to package instructions (if using) and drain.
- Melt butter in the microwave. Mix with keto breadcrumbs, Parmesan cheese, and parsley. Set aside.
- Sauté mushrooms in a skillet until browned. Deglaze the skillet with white wine or broth for added flavor.
- In a pot, whisk together heavy cream, cream cheese, salt, pepper, garlic powder, onion powder, and poultry seasoning. Simmer until thickened.
- Add sauce, cooked turkey, butternut squash, and cooked pasta (or cauliflower rice) to the skillet and stir to combine.
- Pour mixture into the casserole dish and top with keto breadcrumb mixture.
- Bake for 20-25 minutes, or until golden brown and bubbly.
- Broil for a few minutes at the end for a darker topping, if desired.
Cheesy Italian Turkey Cauliflower Rice Casserole
This casserole combines ground turkey, cauliflower rice, Greek yogurt, veggies, and a variety of cheeses for a flavorful and satisfying meal.
Ingredients:
- Ground turkey
- Cauliflower rice
- Onion
- Garlic
- Canned diced tomatoes (fire-roasted preferred)
- Greek yogurt
- Cream cheese
- Parmesan cheese
- Mozzarella cheese
- Baby spinach
- Olive oil
- Italian seasoning
- Salt
- Pepper
Instructions:
- Preheat oven to 375 degrees F.
- Heat olive oil in a large skillet over medium-high heat. Add onion and cook until softened. Add garlic and cook until fragrant.
- Add ground turkey, Italian seasoning, salt, and pepper. Cook until turkey is fully cooked, breaking it up as it cooks.
- Add spinach and tomatoes to the pan and cook until wilted. Drain any excess liquid.
- Spray a casserole dish with cooking spray. Combine warm cauliflower rice with Greek yogurt, cream cheese, and Parmesan cheese in the bottom of the dish.
- Stir in the turkey mixture. Top with shredded mozzarella cheese.
- Bake for 20-25 minutes until the cheese is melted and bubbly.
- Let stand for at least 5 minutes before serving.
Keto Taco Casserole
Enjoy the flavors of a taco without the carbs with this keto taco casserole.
Ingredients:
- Ground turkey
- Onion
- Bell pepper
- Diced tomatoes
- Taco seasoning
- Eggs
- Cheese
- Olives
- Vegetable or avocado oil
- Salt
- Pepper
- Water
Instructions:
- Preheat oven to 400 F and prepare a casserole dish with cooking spray.
- Heat oil in a large pan over medium heat. Add onion and bell pepper and saute until they begin to soften. Place in the prepared casserole dish in an even layer, and set aside to cool.
- In a small bowl, whisk together the eggs, salt, and pepper. Once veggies have cooled, pour eggs over the veggies in an even layer.
- Heat remaining veggie oil in the pan and add ground turkey. Break into small pieces as it cooks. Cook until no longer pink. Add taco seasoning and toast until fragrant. Add diced tomatoes, and water. Stir to combine and bring combo to a gentle boil. Reduce to a simmer and cook for 5-7 minutes, or until hardly any liquid is left.
- Spread meat evenly over the top of the eggs and veggies.
- Sprinkle cheese and olives on top.
- Bake in the oven for 20 minutes, or until the cheese has melted.
- Allow casserole to cool slightly before slicing.
Tips for Success
- Don't Be Afraid to Experiment: This recipe is a blank canvas. Feel free to add your favorite vegetables, cheeses, and seasonings.
- Drain Excess Liquid: If using vegetables that release a lot of moisture (like spinach or tomatoes), be sure to drain any excess liquid after cooking them to prevent a watery casserole.
- Cook Vegetables Until Tender: Ensure that your vegetables are cooked to your desired tenderness before adding them to the casserole.
- Don't Cover the Casserole While Baking: Leaving the casserole uncovered allows the cheese to melt and brown properly.
- Let it Rest: After baking, let the casserole rest for a few minutes before serving. This helps it to firm up and makes it easier to slice.
- Deglaze the Skillet: After sautéing the mushrooms, deglaze the skillet with a splash of white wine or broth to maximize the flavor.
- Adjust Seasonings to Taste: Taste the casserole before baking and adjust the seasonings as needed.
- Use a Variety of Cheeses: Combining different types of cheese can add depth and complexity to the flavor.
- Add a Crunchy Topping: Keto breadcrumbs, ground pork rinds, or even crushed nuts can add a satisfying crunch to the casserole.
- Use Fresh Herbs: Fresh herbs like parsley, basil, or oregano can add a burst of flavor to the casserole.
- Spice it Up: Add a pinch of red pepper flakes or a dash of hot sauce for a little heat.
- Make it a Meal: Serve the casserole with a side salad or roasted vegetables for a complete and balanced meal.
Storage and Reheating Instructions
- Storage: Store leftover casserole in an airtight container in the refrigerator for up to 3-4 days.
- Freezing: For longer storage, wrap the casserole tightly with aluminum foil or place it in a freezer-safe airtight container. It can be stored frozen for up to 3 months.
- Reheating: Thaw the casserole in the refrigerator overnight if frozen. Reheat in the oven at 350 degrees F until heated through, about 20-25 minutes. Cover with foil to prevent drying out, especially when reheating from frozen. You can also microwave individual portions for a quick and easy meal. Broil for a few minutes at the end for a darker topping, if desired.
Frequently Asked Questions
- Is ground turkey keto casserole healthy? Yes! This dish is low in carbs and high in protein, fiber, and beneficial nutrients. Because it’s fairly high in fat, it should be consumed in moderation. As long as you watch the serving size, this dish is a perfectly healthy low-carb meal to add to your diet.
- Can I use regular rice instead of cauliflower rice? Absolutely. You can beef up this dish by swapping out the cauliflower rice for rice or quinoa. It will be higher in carbs and calories, but it will still be delicious and packed with protein and fiber!
- Can I use ground beef or leftover chicken instead of ground turkey? Absolutely! This casserole is incredibly flexible. Ground beef works perfectly. Leftover rotisserie chicken or even extra leftover turkey from the holidays are great additions and make this a fantastic leftover turkey casserole recipe. You could even try ground chicken for a lighter option.
- What is the best way to reheat cauliflower rice casserole? Cooked casserole always seems to taste better when it’s reheated in the oven, at least in my opinion. That being said, I recommend reheating your leftovers in the oven at 350°F until warmed through (usually about 10 minutes).
Read also: Flavorful Ground Turkey Mediterranean Dishes
Read also: Delicious Keto Venison