There’s something special about gathering around a hot, bubbling casserole that’s as vibrant as it is nourishing. This Wholesome High Protein Casserole: Your New Favorite Family Meal! brings together a colorful medley of lean ground turkey (or chicken), fluffy quinoa, and crisp bell peppers, all bathed in a savory blend of spices. Every forkful delivers a satisfying crunch from fresh corn and a burst of tomato sweetness, while creamy Greek yogurt and melted cheddar cheese add a rich, indulgent layer. It’s the kind of dish that feels like a warm hug on a busy weeknight, yet has enough healthy protein to fuel your body and keep you going strong. Plus, with just 15 minutes of prep and 35 minutes of cooking, you can transform simple pantry staples into a feast the whole family will rave about.
Meal prep lovers and busy cooks will adore how this high protein casserole easily transitions from table to fridge, ready to be reheated as a healthy dinner or a power-packed lunch. At only 420 calories per serving, it strikes the perfect balance between hearty comfort food and smart nutrition. Whether you’re aiming to boost your fitness goals or simply want a delicious, fuss-free dinner, this recipe checks all the boxes. As someone who’s always juggling schedules and craving flavor, I’ve found that doubling the recipe and storing individual portions makes my workweek infinitely easier—no more scrambling for dinner ideas. Let’s dive into the ingredients and steps that make this casserole a true weeknight champion!
KEY INGREDIENTS IN HIGH PROTEIN CASSEROLE
Before we roll up our sleeves and start cooking, let’s take a closer look at what makes this casserole so hearty, nutritious, and downright delicious. Each ingredient plays a crucial role, not just in flavor, but also in texture and overall balance. Here’s what you’ll be working with:
- Ground turkey or chicken
A lean protein powerhouse that forms the base of this casserole. It browns nicely, offering a subtle savory flavor that soaks up all the spices and juices from the other ingredients.
- Quinoa
A gluten-free seed packed with essential amino acids and fiber. When rinsed and cooked, it becomes fluffy and slightly chewy, adding both protein and texture.
- Low-sodium chicken broth
Provides a flavorful cooking liquid for the quinoa and helps keep the entire casserole moist without excess sodium.
- Black beans
Adds plant-based protein, fiber, and a creamy texture. They also lend a subtle earthiness that complements the turkey (or chicken).
- Corn kernels
Delivers bursts of natural sweetness and a crisp bite. Fresh or frozen both work beautifully.
- Red bell pepper
Brings vibrant color, sweetness, and a mild peppery note. It softens in the skillet but still holds its shape.
- Green bell pepper
Offers a slightly grassy, crisp contrast to the red pepper’s sweetness, keeping the dish lively and colorful.
- Onion
Builds aromatic depth. When finely chopped and sautéed, it melds seamlessly into the filling.
- Garlic
Infuses each bite with a warm, pungent kick. Minced garlic releases its fragrance quickly when cooked.
- Diced tomatoes
Contributes juicy acidity and bright red flecks throughout the casserole, keeping it from feeling too heavy.
- Shredded cheddar cheese
Melts into gooey pockets of tangy goodness, creating a golden, bubbly crust on top.
- Plain Greek yogurt
Adds a tangy creaminess without weighing the dish down. It also boosts the protein content.
- Ground cumin
Imparts a warm, earthy aroma with subtle citrus undertones.
- Chili powder
Lends a mild smoky heat that ties all the flavors together.
- Salt and pepper
Essential seasonings that balance and enhance every component.
- Olive oil
Used for sautéing to bring out the flavors of onions, garlic, and peppers.
- Fresh cilantro
A bright, herbaceous garnish that freshens each mouthful and adds a pop of green.
HOW TO MAKE HIGH PROTEIN CASSEROLE
Let’s turn these vibrant ingredients into a soul-satisfying casserole. From browning the meat to melting cheese into a golden blanket, each step brings us closer to a dish that’s equal parts comforting and nutritious. Make sure your ingredients are prepped and your oven racks are positioned before you begin!
1. Preheat your oven to 375°F (190°C).
Setting the right temperature early ensures even baking and helps the cheese melt just right.
2. Heat the olive oil in a large skillet over medium heat. Add the ground turkey or chicken and cook until browned, using a wooden spoon to break it up into fine pieces as it cooks. This creates a flavorful base and ensures every bite has protein.
3. Add the onion, garlic, red bell pepper, and green bell pepper to the skillet. Sauté for about 5 minutes, stirring occasionally, until the vegetables are slightly softened and fragrant.
4. Stir in the quinoa, chicken broth, black beans, corn, diced tomatoes, ground cumin, chili powder, salt, and pepper. Mix thoroughly to combine all ingredients into a cohesive mixture.
5. Bring the mixture to a boil, then reduce the heat to low, cover the skillet, and simmer for about 15 minutes. You’ll know it’s ready when the quinoa is tender and the liquid has been absorbed.
6. Remove the skillet from heat and gently fold in the Greek yogurt and half of the shredded cheddar cheese. This step adds creaminess and a tangy richness.
7. Transfer the mixture into a greased 9×13-inch baking dish, spreading it out evenly. Sprinkle the remaining cheddar cheese over the top to create a cheesy crust.
8. Bake for 15–20 minutes, or until the cheese is melted and bubbly with golden spots.
9. Take the casserole out of the oven and let it cool for a few minutes. Garnish with fresh cilantro before serving to add a bright, herbaceous finish.
SERVING SUGGESTIONS FOR HIGH PROTEIN CASSEROLE
This casserole shines as a standalone meal, but you can elevate the experience even further with thoughtful accompaniments. Whether you’re serving it for a cozy family dinner or dishing out portions for a meal prep spread, these ideas will help you present it like a pro.
- Serve alongside a crisp green salad
A simple mix of arugula, cucumber, and cherry tomatoes dressed in a lemon vinaigrette creates a refreshing counterpoint to the warm, cheesy casserole.
- Top with sliced avocado and lime wedges
Add creamy avocado slices and a squeeze of fresh lime juice to brighten the whole dish, introducing healthy fats and zesty flavor.
- Offer warm corn tortillas
Let everyone scoop up the casserole like a taco filling, adding a playful, hands-on element that’s great for kids and adults alike.
- Garnish with extra cilantro and a dollop of Greek yogurt
A little sprinkle of fresh herbs and a cool, tangy spoonful of yogurt bring contrast in texture and temperature, making each bite pop.
HOW TO STORE HIGH PROTEIN CASSEROLE
Storing your casserole correctly ensures each reheated serving tastes just as delicious as the first. Whether you’re saving leftovers for later in the week or preparing batches for freezer-friendly meal prep, these tips will help preserve freshness, flavor, and texture.
- Refrigeration in an airtight container
Once cooled to room temperature, transfer portions into airtight containers. Store in the fridge for up to 4 days. Reheat in a microwave or oven until warmed through.
- Freezing individual portions
Divide the casserole into single-serve freezer-safe containers. Label with the date and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
- Oven reheat for crispness
To revive the cheese topping’s gooey perfection, reheat at 350°F (175°C) for about 10–15 minutes on a baking sheet, uncovered. This restores the bubbly crust and warms the center evenly.
- Storing without cheese for make-ahead
If you plan to bake later, assemble and cook through Step 6, then cool and refrigerate or freeze. When ready, top with cheese and bake fresh to maintain that just-melted delight.
CONCLUSION
This high protein casserole has everything you need: lean turkey (or chicken), hearty quinoa, vibrant veggies, and a melty cheese finish that brings it all together. It’s beginner-friendly, requiring just 15 minutes of prep and 35 minutes in the oven, plus a brief 5-minute rest before serving. At 420 calories per serving, it offers a perfectly balanced dinner or lunch option that supports your meal prep routine and keeps both taste buds and body happy. Whether you’re feeding a crowd or planning your weekly meals, this dish adapts easily—swap in plant-based proteins, experiment with different cheeses, or dial up the spice with fresh jalapeños. Feel free to print this article and save it for your recipe collection; you’ll also find a FAQ below to answer any extra questions about variations and troubleshooting.
I’d love to hear how your casserole turns out! Drop your comments, questions, or feedback below if you try this recipe or need support along the way. Let me know if you discover a fun ingredient twist or if any step needs more clarification. Cooking should be a joyful, shared experience, and I’m here to cheer you on every time you pop this casserole into the oven. Happy cooking and here’s to many delicious, protein-packed meals ahead!
High Protein Casserole
Description
This high protein casserole is a colorful medley of ground turkey, quinoa, and vibrant veggies. It's hearty, nutritious, and delivers a savory punch with every bite. Perfect for meal prep!
Ingredients
Instructions
-
Preheat your oven to 375°F (190°C).
-
Heat the olive oil in a large skillet over medium heat. Add the ground turkey or chicken and cook until browned, breaking it up with a wooden spoon as it cooks.
-
Add the onion, garlic, red bell pepper, and green bell pepper to the skillet. Sauté for about 5 minutes until the vegetables are slightly softened.
-
Stir in the quinoa, chicken broth, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper.
-
Bring the mixture to a boil. Reduce the heat to low, cover, and simmer for about 15 minutes until the quinoa is cooked and liquid is absorbed.
-
Remove the skillet from heat and stir in the Greek yogurt and half of the cheddar cheese.
-
Transfer the mixture to a greased 9x13-inch baking dish. Sprinkle the remaining cheddar cheese over the top.
-
Bake in the preheated oven for 15-20 minutes until the cheese is melted and bubbly.
-
Remove from the oven and let it cool for a few minutes. Garnish with fresh cilantro before serving.
Note
- This casserole is a great make-ahead meal; simply refrigerate and reheat when needed.
- Substitute turkey or chicken with plant-based protein for a vegetarian option.
- Experiment with different cheese varieties to adjust the flavor profile.
- For added spice, include a chopped jalapeno with the bell peppers.
