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Mediterranean Diet Casserole

Mediterranean Diet Casserole for Easy Meal Prep Bliss

Experience the vibrant flavors of Mediterranean Diet Casserole with turkey and vegetables, perfect for healthy meal prep.
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings: 6 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Casserole
  • 1 pound Ground Turkey extra-lean for fewer calories
  • 12 ounces Pasta (Ziti or Fusili) substitute with whole grain or gluten-free pasta if needed
  • 24 ounces Tomato Pasta Sauce (Marinara) choose your favorite brand to enhance taste
  • 1 can Artichokes canned mushrooms can serve as a tasty alternative
  • 2 cups Broccoli fresh or frozen, chopped into small florets
  • 1 cup Olives experiment with green or black varieties
  • 1/2 cup Sun-Dried Tomatoes consider rehydrating if oil-packed
  • 2 Roma Tomatoes Roma Tomatoes cherry tomatoes are a great substitute if desired
  • 1/2 cup Roasted Red Peppers use homemade or jarred for simplicity
  • 1 tablespoon Basil fresh herb that brightens flavors
  • 1/4 cup Parsley adds a fresh note; cilantro can substitute
  • 3 cloves Garlic always opt for fresh cloves
  • 1 cup Mozzarella Cheese part-skim cheese can lighten it up
  • to taste Italian Herbs use a mix of oregano, thyme, and rosemary
  • to taste Salt adjust according to personal preference
  • to taste Pepper adjust according to personal preference

Equipment

  • Large Pot
  • Baking Sheet
  • large skillet
  • mixing bowl
  • Casserole Dish

Method
 

Step-by-Step Instructions for Mediterranean Diet Casserole
  1. Begin by bringing a large pot of salted water to a boil. Add your pasta (ziti or fusili) and cook according to package instructions until al dente, typically around 8-10 minutes. Once done, drain the pasta and set it aside in a large mixing bowl while you prep the rest of the ingredients.
  2. Preheat your oven to 400°F (200°C). On a baking sheet, toss the chopped broccoli florets and minced garlic with a drizzle of olive oil. Spread them out in a single layer and roast in the preheated oven for about 20 minutes, or until the broccoli is tender and slightly crispy at the edges.
  3. In a large skillet over medium-high heat, add a splash of olive oil. Cook the ground turkey, breaking it apart with a spatula, for approximately 8-10 minutes until it's browned and no longer pink. Season generously with salt, pepper, and your choice of Italian herbs.
  4. In a large mixing bowl, combine roasted broccoli, sautéed garlic, ground turkey, and the remaining ingredients except for the mozzarella cheese. Gently fold in sun-dried tomatoes, olives, artichokes, and fresh herbs.
  5. Divide the turkey and vegetable mixture into two greased casserole dishes, or combine them into one larger dish for a single bake. Top each layer generously with 1 cup of mozzarella cheese.
  6. Lower the oven temperature to 350°F (175°C). Place your casserole(s) in the oven and bake for about 25 minutes, or until the cheese is bubbling and golden brown.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 25gProtein: 30gFat: 15gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 100mgSodium: 800mgPotassium: 600mgFiber: 4gSugar: 5gVitamin A: 15IUVitamin C: 50mgCalcium: 25mgIron: 15mg

Notes

This casserole tastes even better the next day! Store leftovers in the fridge for quick and delicious meals throughout the week.

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