When you want a hearty, comforting casserole without the heavy carbs, Ground Turkey Casserole with Cauliflower Rice is the perfect solution. This dish combines lean ground turkey, tender cauliflower rice, fresh vegetables, and a blend of Greek-inspired seasonings for a protein-packed, flavorful meal that the whole family will enjoy.

Cauliflower rice serves as a low-carb, nutrient-rich alternative to traditional rice, keeping the dish light while still providing substance. Layered with creamy sour cream, savory cheeses, and seasoned vegetables, this casserole delivers bold flavor in every bite. It’s perfect for weeknight dinners, meal prep, or family gatherings.

In this article, you’ll find a step-by-step guide to preparing this delicious casserole, along with tips for perfect results, optional variations, storage suggestions, and answers to frequently asked questions.

Ingredients for Ground Turkey Casserole with Cauliflower Rice

Vegetables and Aromatics

• 4 cups frozen cauliflower rice – Low-carb substitute for regular rice; keeps the casserole light.
• 3 tablespoons olive oil, divided – For sautéing vegetables and adding richness.
• 1 lb brown Cremini mushrooms, sliced – Adds umami and meaty texture.
• 1 medium onion, diced – Adds sweetness and depth of flavor.
• 2 green bell peppers, diced – Adds color, freshness, and mild sweetness.
• 1/2 cup sliced green onions – Adds a subtle oniony freshness at the end.

Protein and Seasonings

• 1 1/2 lbs ground turkey – Lean protein that absorbs the seasonings and adds heartiness.
• 2 tsp Greek seasoning – For Mediterranean-inspired flavor.
• 1 tsp Greek oregano – Enhances the Greek-style profile.
• 1 tsp Spike seasoning (optional) – Adds extra depth and savory notes.
• Salt and fresh-ground black pepper, to taste – For balancing flavors.

Sauce and Cheese

• 1 cup sour cream – Adds creaminess and binds the casserole together.
• 1/3 cup chicken broth – Keeps the mixture moist and flavorful.
• 1 cup crumbled feta cheese – Tangy, salty cheese that complements the Greek seasonings.
• 1 1/2 cups grated Monterey Jack cheese – Melts beautifully, adding richness and gooey texture.

How to Prepare Ground Turkey Casserole with Cauliflower Rice

This casserole comes together quickly with simple steps, making it ideal for busy weeknights.

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish or a similar casserole pan with a small amount of olive oil.

Step 2: Cook the Vegetables

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add sliced mushrooms, diced onion, and diced green bell peppers. Sauté for 5–7 minutes, or until the vegetables are soft and the mushrooms release their moisture.

Season with Greek seasoning, oregano, Spike seasoning (if using), salt, and pepper while cooking to enhance flavor.

Step 3: Cook the Ground Turkey

Push the vegetables to the side of the skillet, add the remaining 1 tablespoon of olive oil, and cook the ground turkey until browned and fully cooked, about 8–10 minutes. Break up the meat with a spatula as it cooks.

Once cooked, mix the turkey and vegetables together evenly. Taste and adjust seasonings if necessary.

Step 4: Prepare the Cauliflower Rice Mixture

Add frozen cauliflower rice directly to the skillet with the turkey and vegetables. Stir well to combine. Cook for 3–4 minutes, until the cauliflower rice begins to soften.

Stir in sour cream and chicken broth until the mixture is creamy and evenly coated.

Step 5: Add Cheeses

Fold in crumbled feta cheese and 1 cup of grated Monterey Jack cheese. Reserve ½ cup of Monterey Jack cheese for topping later. Mix until well combined.

Step 6: Transfer to Baking Dish

Pour the mixture into the prepared baking dish and spread evenly. Sprinkle the remaining ½ cup Monterey Jack cheese on top for a golden, cheesy finish.

Step 7: Bake

Bake in the preheated oven for 20–25 minutes, until the cheese on top is melted and slightly golden.

Step 8: Garnish and Serve

Remove from the oven and sprinkle sliced green onions over the top. Serve hot for a comforting, protein-packed meal.

Tips for Perfect Ground Turkey Casserole

1. Use lean ground turkey – Reduces excess grease and keeps the casserole light.
2. Don’t thaw cauliflower rice too much – Slightly frozen or chilled cauliflower rice prevents sogginess.
3. Taste as you season – Adjust Greek and Spike seasonings to your preference.
4. Cheese choice – Monterey Jack melts beautifully, but you can mix with mozzarella for a milder flavor.
5. Optional toppings – Sprinkle paprika or fresh parsley for color and extra flavor.

Optional Variations

Mediterranean Twist

Add sliced olives and sun-dried tomatoes for extra Mediterranean flair.

Spicy Version

Include ½ teaspoon crushed red pepper flakes for a subtle heat.

Low-Fat Version

Use reduced-fat sour cream and part-skim cheeses to lower calories while maintaining creaminess.

Meal Prep Friendly

Divide into single-serving containers for easy grab-and-go lunches throughout the week.

Storage and Reheating

Refrigeration

Store leftovers in an airtight container for 3–4 days. Reheat individual portions in the microwave or reheat the whole casserole in the oven at 350°F until warmed through.

Freezing

Freeze the casserole before baking for up to 2 months. Thaw overnight in the fridge and bake as directed. Cheese may brown slightly but will still taste delicious.

Why Ground Turkey Casserole with Cauliflower Rice Is a Great Choice

• Low-Carb Comfort Food: Cauliflower rice replaces traditional rice without compromising texture.
• High Protein: Lean ground turkey provides essential protein for a satisfying meal.
• Flavorful: Greek seasonings, feta, and Monterey Jack cheese make this casserole rich and savory.
• Family-Friendly: Easy to serve and enjoy for weeknight dinners or meal prep.
• Versatile: Adaptable with spices, vegetables, or additional toppings.

Frequently Asked Questions

1. Can I use fresh cauliflower rice instead of frozen?

Yes, pulse fresh cauliflower florets in a food processor. Lightly sauté before adding to the casserole for best results.

2. Can I substitute ground chicken or beef?

Yes, ground chicken is lighter, while beef will give a richer flavor. Adjust seasonings to taste.

3. Can I make it ahead of time?

Yes, prepare the skillet mixture, refrigerate, and bake within 24 hours for convenience.

4. Can I use different cheeses?

Absolutely. Mozzarella, cheddar, or a blend works well. Just adjust the amount to taste.

5. How can I make it spicier?

Add crushed red pepper flakes, cayenne, or hot paprika to the skillet while cooking the vegetables and turkey.

6. Can I make this vegetarian?

Yes, omit the turkey and add cooked lentils, chickpeas, or extra vegetables.

7. Can I freeze after baking?

Yes, but cover tightly. Reheat at 350°F until warmed through. Cheese may brown slightly.

8. Can I add more vegetables?

Yes, zucchini, spinach, or carrots can be added. Adjust cooking time to ensure they soften.

9. Can I make it dairy-free?

Yes, substitute sour cream with a non-dairy alternative and use dairy-free cheeses.

10. What side dishes pair well?

Serve with a crisp green salad, roasted vegetables, or garlic bread for a complete meal.

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Conclusion

Ground Turkey Casserole with Cauliflower Rice is a healthy, flavorful, and versatile dish perfect for busy weeknights or meal prep. Combining lean protein, nutrient-rich vegetables, creamy sour cream, and melty cheese, this casserole delivers comfort and satisfaction without excess carbs.

Whether served fresh from the oven or reheated for leftovers, it’s a family-friendly meal that’s both nutritious and delicious. With simple ingredients and flexible variations, this casserole will quickly become a staple in your recipe collection.