There’s something so comforting about a high protein casserole, a dish that not only nourishes the body but also warms the heart. I can vividly recall my childhood days spent in Mama Lou’s cozy kitchen, where the aroma of her signature casseroles wafted through the air, inviting everyone to gather around the table. Mama Lou had a way of turning simple ingredients into something magical, and her casseroles were no exception. Now, as I share this high protein casserole recipe with you, I can’t help but feel her guiding hand on my shoulder, encouraging me to pass on the love and tradition that she instilled in me.
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Why You’ll Love This High Protein Casserole
This high protein casserole is more than just a meal; it’s a bridge to fond memories and cherished family traditions. With each bite, you’ll experience the comforting flavors that remind me of family gatherings and shared laughter. It’s packed with protein, making it not only satisfying but also a great way to fuel your day. Whether you’re preparing it for a weeknight dinner or a special occasion, this casserole is sure to become a beloved staple in your home. Just like Mama Lou’s recipes, it’s simple yet hearty, meant to bring people together and create lasting memories.
Ingredients You’ll Need for This High Protein Casserole
- 1 pound ground turkey or chicken
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 cup quinoa, rinsed and drained
- 2 cups chicken broth
- 1 can (14.5 ounces) diced tomatoes, drained
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 1/2 cups shredded mozzarella cheese
- Fresh parsley for garnish (optional)
If you’re looking for substitutions, you can swap the ground turkey for ground beef or even lentils for a vegetarian twist. The quinoa can be replaced with brown rice if preferred, and any cheese that melts well can stand in for mozzarella.
Nutrition Facts
- Calories: 380 per serving
- Protein: 30g
- Fat: 15g
- Carbohydrates: 30g
- Fiber: 5g
- Sugar: 4g
- Sodium: 600mg
This casserole not only satisfies your taste buds but also packs a nutritional punch, providing a balanced meal that’s rich in protein and fiber.
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Power Up Your Plate: Delicious High Protein Casserole Recipes
Learn how to make delicious High Protein Casserole. Easy recipe with step-by-step instructions.
- Total Time: 45 minutes
- Yield: 4 servings 1x
Ingredients
- 1 pound ground turkey or chicken
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 cup quinoa, rinsed and drained
- 2 cups chicken broth
- 1 can (14.5 ounces) diced tomatoes, drained
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 1/2 cups shredded mozzarella cheese
- Fresh parsley for garnish (optional)
If you’re looking for substitutions, you can swap the ground turkey for ground beef or even lentils for a vegetarian twist. The quinoa can be replaced with brown rice if preferred, and any cheese that melts well can stand in for mozzarella.
Instructions
- Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish and set aside.
- In a large skillet, heat olive oil over medium heat. Add the diced onion and garlic, sautéing until fragrant and translucent, about 3-4 minutes.
- Add the ground turkey to the skillet, cooking until browned and cooked through, breaking it up with a spoon as it cooks.
- Stir in the bell pepper, quinoa, chicken broth, diced tomatoes, oregano, smoked paprika, salt, and black pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15 minutes, or until the quinoa is tender and the liquid is absorbed.
- Transfer the mixture into the prepared baking dish. Sprinkle the shredded mozzarella cheese evenly over the top.
- Bake in the preheated oven for 20 minutes, or until the cheese is bubbly and golden brown.
- Remove from the oven and let it cool for a few minutes. Garnish with fresh parsley before serving, if desired.
Cooking this casserole always reminds me of the times my sister Ouma and I would sneak into the kitchen to steal bites of the crispy cheese topping before dinner. Those little moments of mischief are what make cooking so special.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Dish
- Method: Cooking
- Cuisine: International
Steps to Create Your High Protein Casserole
- Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish and set aside.
- In a large skillet, heat olive oil over medium heat. Add the diced onion and garlic, sautéing until fragrant and translucent, about 3-4 minutes.
- Add the ground turkey to the skillet, cooking until browned and cooked through, breaking it up with a spoon as it cooks.
- Stir in the bell pepper, quinoa, chicken broth, diced tomatoes, oregano, smoked paprika, salt, and black pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15 minutes, or until the quinoa is tender and the liquid is absorbed.
- Transfer the mixture into the prepared baking dish. Sprinkle the shredded mozzarella cheese evenly over the top.
- Bake in the preheated oven for 20 minutes, or until the cheese is bubbly and golden brown.
- Remove from the oven and let it cool for a few minutes. Garnish with fresh parsley before serving, if desired.
Cooking this casserole always reminds me of the times my sister Ouma and I would sneak into the kitchen to steal bites of the crispy cheese topping before dinner. Those little moments of mischief are what make cooking so special.
Tips for Making the Best High Protein Casserole
To ensure your casserole turns out perfect every time, consider these tips:
- For extra flavor, try adding a pinch of red pepper flakes or a splash of Worcestershire sauce to the meat mixture.
- Let the casserole rest for 5-10 minutes after baking. This allows the juices to redistribute, making it easier to slice and serve.
- Don’t be afraid to experiment with different vegetables or spices to suit your family’s tastes. Mama Lou always encouraged creativity in the kitchen!
Serving Suggestions and Pairings
This high protein casserole is a meal in itself, but it pairs wonderfully with a simple side salad or steamed vegetables. Mama Lou always served hers with a crusty loaf of bread to mop up the delicious juices. For a refreshing contrast, a crisp glass of white wine or a light herbal tea makes for a delightful accompaniment.
Storage and Reheating Tips
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, cover and warm in a 350°F oven until heated through, or microwave individual portions for a quicker option. If freezing, wrap the casserole tightly and store for up to 3 months. Thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
What are the main ingredients for High Protein Casserole?
The main ingredients for High Protein Casserole include the items listed in our ingredients section above. Each ingredient plays a crucial role in achieving the perfect flavor and texture.
How long does it take to make High Protein Casserole?
The total time to make High Protein Casserole includes both preparation and cooking time. Check the recipe card above for exact timing details.
Can I make High Protein Casserole ahead of time?
Yes, High Protein Casserole can often be prepared in advance. Store it properly in an airtight container in the refrigerator and consume within the recommended timeframe.
What can I serve with High Protein Casserole?
High Protein Casserole pairs well with various sides and accompaniments. Consider the serving suggestions mentioned in the recipe for the best dining experience.
Is High Protein Casserole suitable for special diets?
Depending on the ingredients used, High Protein Casserole may be adapted for various dietary needs. Check the ingredients list and consider substitutions as needed for your dietary requirements.
Final Thoughts
This high protein casserole is more than just a recipe; it’s a heartfelt connection to family traditions and the joy of cooking for those we love. As you bring this dish to your table, I hope it fills your home with warmth and happiness, just as it has for mine. Mama Lou’s legacy lives on in every bite, and I am grateful to share it with you. Here’s to creating delicious memories together!
