Quick Description
This Ground Turkey and Cauliflower Casserole is a rich, comforting dish featuring ground turkey, cauliflower florets, and a blend of feta and mozzarella cheeses. It’s a low-carb, high-protein meal that’s perfect for anyone following a keto or low-carb diet.
Servings & Timing
- Servings: 6–8
- Prep Time: 15 minutes
- Cook Time: 35–40 minutes
- Total Time: 50 minutes
Ingredients List
- 32 oz cauliflower florets, chopped into small pieces
- 2 lbs ground turkey
- 1 large sweet onion, chopped
- 3 cups low-sugar spaghetti sauce (such as RAO’s)
- 12 oz crumbled feta
- 4 cups shredded mozzarella cheese
- 4 tablespoons butter
- Garlic salt, to taste
- Salt, to taste
- Pepper, to taste
Instructions
Step 1: Prepare the Cauliflower
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Cook the Cauliflower:
- Preheat your oven to 375°F (190°C).
- In a large saucepan, cook the cauliflower florets in salted water for 5–7 minutes until tender but still slightly firm. Drain and set aside.
Step 2: Cook the Ground Turkey
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Cook the Ground Turkey:
- In a large skillet, heat 2 tablespoons of butter over medium-high heat.
- Add the ground turkey and cook, breaking it apart with a spatula, until browned and cooked through, about 7–8 minutes.
- Add the chopped onion and cook for another 2–3 minutes until softened.
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Add the Sauce:
- Stir in the low-sugar spaghetti sauce, and season with salt, garlic salt, and pepper to taste.
- Simmer the mixture for 5 minutes, then remove from heat.
Step 3: Assemble the Casserole
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Combine Cauliflower and Turkey:
- In a large baking dish, combine the cooked cauliflower and the ground turkey sauce mixture. Mix gently to combine.
- Add crumbled feta and 2 cups of shredded mozzarella cheese, stirring to distribute evenly.
Step 4: Bake the Casserole
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Top with Cheese and Bake:
- Sprinkle the remaining 2 cups of mozzarella cheese over the top of the casserole.
- Add 2 tablespoons of butter in small pieces on top of the cheese for extra richness.
- Bake in the preheated oven for 25–30 minutes, or until the cheese is melted and bubbly and the top is golden brown.
Step 5: Serve
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Serve and Enjoy:
- Let the casserole cool for a few minutes before serving. Garnish with fresh herbs or additional cheese if desired. Serve warm.
Additional Notes
- Cauliflower: If you prefer a creamier texture, you can puree the cauliflower instead of leaving it in florets.
- Cheese Variations: Feel free to swap the feta for ricotta or cream cheese for a different flavor profile.
- Spaghetti Sauce: RAO’s spaghetti sauce is great for low-carb diets, but you can use any low-sugar or sugar-free marinara sauce.
Dietary Info
- Low-Carb
- Keto-Friendly
- High-Protein
- Gluten-Free
- Dairy-Based
Ingredient Details & Substitutions
- Ground Turkey: You can substitute ground chicken or lean beef if preferred.
- Mozzarella and Feta: For a dairy-free version, substitute dairy-free mozzarella and nutritional yeast for the feta cheese.
Recipe Variations & Serving Suggestions
- Add Veggies: Add spinach, zucchini, or mushrooms to the turkey mixture for more flavor and nutrients.
- Topping Ideas: Top with a sprinkle of parmesan cheese or a drizzle of heavy cream before baking for extra richness.
- Serve with a Salad: Pair with a fresh green salad or keto-friendly bread on the side.
Storage & Make-Ahead
- Refrigerate: Leftovers can be stored in an airtight container in the fridge for up to 4 days.
- Freeze: Freeze the casserole for up to 1 month. Thaw in the fridge overnight and reheat in the oven until warm.
Nutrition (Per Serving)
- Calories: 380 kcal
- Protein: 30 g
- Fat: 26 g
- Carbs: 8 g
- Net Carbs: 5 g
- Fiber: 3 g
FAQs
Q: Can I make this casserole ahead of time?
Yes! You can assemble the casserole a day in advance and store it in the fridge. Just bake it the next day when ready to serve.
Q: Can I use frozen cauliflower instead of fresh?
Yes, frozen cauliflower works perfectly fine! Just make sure to thaw it and drain any excess moisture before using.
Q: Can I add more cheese?
Of course! Feel free to add extra mozzarella, cheddar, or your favorite cheese to the casserole for more cheesy goodness.
Optional Personal Story
This Ground Turkey and Cauliflower Casserole has quickly become a favorite in my household. It’s so comforting and filling, and my kids love it too! It’s a great way to get in some veggies while still enjoying a hearty, cheesy meal. Plus, it’s easy to make and perfect for meal prep.
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Make this Ground Turkey and Cauliflower Casserole tonight for a quick, satisfying meal that’s both low-carb and packed with flavor. Serve it with a side of veggies or a fresh salad for the perfect keto dinner!
