Print

High Protein Broccoli Wild Rice Casserole with Turkey

High Protein Broccoli Wild Rice Casserole with Turkey - recipe card
Print Recipe

This high-protein casserole combines tender turkey, nutty wild rice, and vibrant broccoli under a creamy cottage cheese sauce, all topped with melted cheese. Each serving delivers 26 grams of protein, making it a satisfying and nutritious meal. Perfect for a cozy weeknight dinner or meal prep.

Ingredients

Scale
  • 1 cup wild rice blend, rinsed
  • 2 cups low-sodium chicken broth
  • 1 pound ground turkey (93% lean)
  • 1 tablespoon olive oil
  • 1 medium onion, finely diced
  • 2 cloves garlic, minced
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 4 cups broccoli florets, cut into bite-sized pieces
  • 1 1/2 cups low-fat cottage cheese (2%)
  • 1/2 cup low-fat milk (1%)
  • 1/2 cup shredded part-skim mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • Cooking spray

Instructions

  1. Preheat oven to 375°F (190°C). Grease a 9×13-inch baking dish with cooking spray.
  2. In a medium saucepan, combine wild rice blend and chicken broth. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 40 minutes, or until rice is tender and liquid is absorbed. Fluff with a fork and set aside.
  3. While rice cooks, heat olive oil in a large skillet over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for 30 seconds until fragrant.
  4. Add ground turkey to the skillet, breaking it up with a spoon. Cook until no longer pink, about 6-8 minutes. Stir in 1/2 teaspoon salt, pepper, thyme, and oregano. Remove from heat.
  5. Steam broccoli florets until crisp-tender, either in a steamer basket over boiling water for 3-4 minutes or in the microwave with 2 tablespoons water, covered, for 2-3 minutes. Set aside.
  6. In a blender or food processor, combine cottage cheese, milk, and remaining 1/2 teaspoon salt. Blend until smooth and creamy, about 30 seconds.
  7. In a large bowl, combine cooked rice, turkey mixture, steamed broccoli, and cottage cheese sauce. Stir until well combined. Taste and adjust seasoning if needed.
  8. Transfer mixture to the prepared baking dish, spreading evenly. Sprinkle mozzarella and Parmesan cheeses over the top.
  9. Bake in preheated oven for 20-25 minutes, until hot and bubbly and cheese is melted and lightly golden. If desired, broil for 1-2 minutes for a golden crust.
  10. Let casserole rest for 5-10 minutes before serving. This allows the flavors to meld and makes it easier to portion.

Notes

Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Freezing: Freeze individual portions in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating. Reheating: Reheat in microwave on high for 2-3 minutes per portion, or in a 350°F (175°C) oven covered with foil for 15-20 minutes. For best texture, add a splash of milk or broth if dry.

Nutrition

Keywords: high protein casserole, turkey broccoli casserole, wild rice casserole, cottage cheese sauce, healthy casserole, meal prep casserole, easy dinner recipe, protein packed dinner, turkey recipe, broccoli rice bake, comfort food

Find it online: https://thehighproteinrecipes.com/high-protein-broccoli-wild-rice-casserole-with-turkey/