Easy Turkey, Egg and Pasta High Protein Casserole
I can’t wait for you to try this Turkey, Egg and Pasta High Protein Casserole! Just like soups, casseroles are so versatile and an excellent way to use up leftovers. You can incorporate large varieties of food to pack in the nutrition. In this Turkey, Egg and Pasta Casserole, I used mushrooms and kale for my choice of vegetables but you don’t have to stop there! Onions, bell peppers, garlic, or herbs like parsley or oregano are great options too. With casserole recipes, the sky’s the limit!
High Protein Casserole
When I work with my clients, I help them find ways to increase their protein to incorporate at least 30 grams in a meal. I created this recipe to meet those protein needs in one serving by choosing to use turkey, eggs, cheese, and lentil pasta. One serving of this meal will get you 35 grams of protein! So dig in and enjoy!
Want to increase your protein intake to support your metabolic health (blood sugar balance, weight management, hormones, etc)? Download your free Protein, Fat, & Fiber Guide to get started on the most foundational step of eating for better health– eating enough protein, fat, & fiber (PFF)!
High Protein Pasta
Red lentil pasta is my go-to high protein pasta option. In just one serving (2oz of dry pasta), you get a whopping 14 grams of protein and 6 grams of fiber! Compare the to wheat-based pasta, whether whole wheat or refined, with only 6-7g protein per serving. Lentils are also naturally gluten free and an excellent source of nutrients including folate, B vitamins (B1, B6), manganese, copper, and zinc.
Buy organic lentil products when possible
Lentils are one of a few foods I DO recommend buying organic if possible, since conventionally grown lentils are typically a crop highly sprayed with glyphosate pesticide. Organic red lentil pasta options include Trader Joe’s brand, Brad’s Organic, and many other brands sold at a variety of stores.
Check out my other red lentil pasta recipes:
- Creamy Butternut Squash Sauce Over Beef & Red Lentil Pasta
- Dairy Free Alfredo Sauce Pasta (using coconut milk!)
- Ricotta Pasta Frittata
- Pumpkin High Protein Mac and Cheese
Meal Planning with Casseroles
Casseroles like this are really great for making ahead of time as you try to meal plan. You can bake your high protein casserole and let it cool. Then simply store it in the fridge for up to 3-4 days to be eaten during the week. Or cut it up into squares and freeze portions in glass containers for 2-3 months making it easy to pull out one serving at a time for quick meals!
Find more of my healthy and easy meal recipes here!
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Recipe blog written by Jennifer Franzen, RDN | edited & reviewed by Victoria Peck-Gray, RDN
Turkey, Egg and Pasta High Protein Casserole
Ingredients
- 8 oz Red Lentil Pasta dry
- 4 Eggs
- 1 lb Ground Turkey
- ½ cup Cow's Milk, Whole or milk of choice
- ½ cup Parmesan Cheese grated
- 4 oz Cheddar Cheese shredded; or cheese of choice
- 1 cup Mushrooms chopped
- 4 cups Baby Kale
- ⅓ cup Salsa plus more for toppings
- ½ tsp Sea Salt
- 1 tsp Dried Basil
Instructions
- Preheat oven to 400℉
- Cook the pasta. Drain off water and set pasta aside.
- To a large mixing bowl, add the eggs and whisk. Add the turkey, Parmesan cheese, about 1/2 of the shredded cheddar cheese, veggies, salsa, salt and dried basil and mash it all with a spoon. Mix in the pasta.
- Grease a 9×13 inch baking dish with oil spray or smudge with coconut oil. Pour in the turkey mixture and smooth out evenly. Sprinkle with the remaining shredded cheddar cheese. Bake for 35 minutes or until casserole is set (you should be able to stick a knife in that comes out clean).
- Cut into squares and serve topped with plain Greek yogurt, salsa, and any other toppings, like chopped avocado.
Notes & Tips
- Making ahead of time? Simply let cool and then cover the casserole dish with a lid or foil and store in the fridge up to 3-4 days. Or cut into squares and freeze in glass containers for 2-3 months, easy to pull out one serving at a time for quick meals.
- For added protein, top with plain Greek yogurt, which gives a delicious creaminess. For more flavor, top with salsa. For extra fiber and more flavor, top with chopped avocado or hummus.
- This is a perfect dish to use up leftover chopped veggies or fresh herbs. Pizza seasoning blend (tomato powder, garlic powder, paprika, basil, oregano) tastes great in this dish.
Notes
- 389 Calories
- 35 grams Protein
- 18 grams Fat
- 5 grams Fiber
- Lentils are one of a few foods I DO recommend buying organic if possible, since conventionally grown lentils are typically a crop highly sprayed with glyphosate pesticide. Organic red lentil pasta options include Trader Joe’s brand, Brad’s Organic, and many other brands sold at a variety of stores.
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