Low Carb Casserole
This comforting low carb casserole is filled with lean ground turkey, broccoli, and cauliflower rice, all bound together with a creamy egg mixture. It's perfect for weeknights or meal prep.
My family fell in love with this low carb casserole the first week I tested it — it’s one of those recipes that checks every box: quick, filling, and forgiving. It’s perfect for weeknights when you want something warm and satisfying without a lot of carbs, and it doubles easily for meal prep. If you like casseroles built around lean poultry and lots of veggies, you might also enjoy this bariatric low-carb chicken enchilada casserole I referenced while adapting seasonings and textures.
Why you’ll love this dish
This casserole is simple, wholesome, and adaptable. It uses lean ground turkey or chicken for protein, broccoli and cauliflower rice for bulk and fiber, and a creamy egg-and-cream binder that keeps everything tender without needing starchy thickeners. It’s budget-friendly, kid-approved (cheese helps), and low-carb enough for anyone watching carbs or following a reduced-carb lifestyle. Make it for a busy weeknight, bring it to a potluck, or slice it for packed lunches.
How this recipe comes together
Quick overview so you know what to expect:
- Brown the ground turkey or chicken in a skillet to develop savory flavor.
- Add broccoli and cauliflower rice and cook briefly so the veggies stay tender-crisp.
- Whisk cream, eggs, and seasonings to make a custardy binder.
- Fold everything together, top with cheese, and bake until set and golden.
This flow keeps textures balanced: browned meat for depth, lightly cooked vegetables for bite, and a silky custard that holds the casserole together.
What you’ll need
- 1 lb ground turkey or chicken (substitute ground beef or plant-based ground for different diets)
- 2 cups broccoli florets (fresh or thawed from frozen; chop larger pieces)
- 1 cup cauliflower rice (fresh or frozen; squeeze out excess water if thawed)
- 1 cup shredded cheese — cheddar or mozzarella (use a dairy-free cheese if needed)
- 1/2 cup heavy cream (substitute half-and-half for a lighter option)
- 2 eggs
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt and pepper to taste
Notes: If you want more vegetables, add a handful of chopped bell pepper or spinach. For extra protein, stir in a few tablespoons of grated parmesan with the filling.
Step-by-step instructions
- Preheat the oven to 350°F (175°C). Grease a 9×9-inch or similarly sized casserole dish.
- Heat a large skillet over medium heat. Add the ground turkey or chicken and cook, breaking it up with a spatula, until nicely browned and cooked through, about 6–8 minutes. Season lightly with salt and pepper.
- Add the broccoli florets and cauliflower rice to the skillet. Sauté for about 5 minutes, stirring occasionally, until the broccoli is bright and slightly tender.
- In a bowl, whisk together the heavy cream, eggs, garlic powder, onion powder, and a pinch of salt and pepper until smooth.
- Combine the cooked meat and vegetables with the creamy egg mixture in the skillet or a mixing bowl, stirring until everything is evenly coated.
- Pour the mixture into the prepared casserole dish and smooth the top. Sprinkle the shredded cheese evenly over the casserole.
- Bake for 25–30 minutes, or until the cheese is bubbly and golden and the center is set. Let rest 5 minutes before serving warm.
01Ingredients
Main Ingredients
02Method
- Preparation
- Baking
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0 OF 7 DONE03Recipe notes
- 01Store leftovers in an airtight container for up to 3–4 days. For freezing, cool portions and store in freezer-safe containers for up to 2 months. Ensure the cooked casserole reaches 165°F when reheating.
04Nutrition
Per serving- Calories
- 303
- Protein
- 21G
- Net carbs
- 4G
- Fat
- 22G
- Fiber
- 1G
Net carbs are total carbs minus fiber. Numbers are estimates from the ingredients listed.
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How to plate and pair
- Best ways to enjoy it: Slice into squares and serve warm with a crisp green salad for contrast.
- Pairing ideas: A simple arugula salad dressed with lemon and olive oil or a cucumber-tomato salad adds brightness. For extra creaminess, serve with slices of avocado or a dollop of sour cream.
- For casual meals, offer pickled vegetables or a side of roasted mushrooms. If you want a heartier plate, serve with cauliflower mash or roasted Brussels sprouts.
I adapted serving ideas from a similar comforting recipe for a creamier take on poultry casseroles like this creamy low-carb chicken casserole when I wanted a saucier version.
Storage and reheating tips
Refrigerate: Store leftovers in an airtight container for up to 3–4 days. Cool the casserole to room temperature (no more than 2 hours out) before refrigerating.
Reheat: Microwave single portions for 1–2 minutes, or reheat in a 350°F oven for 10–12 minutes until warmed through. Cover with foil if reheating longer to prevent the cheese from over-browning.
Freeze: Freeze cooled portions in freezer-safe containers for up to 2 months. Thaw overnight in the fridge and reheat as above. Note: texture of vegetables may soften slightly after freezing.
Food safety: Ensure the cooked casserole reaches 165°F when reheating to be safe.
Creative twists
- Italian-style: Stir in 1 tsp dried oregano and a pinch of red pepper flakes; swap mozzarella for a melty provolone blend.
- Mexican-inspired: Add 1/2 cup diced green chiles and cumin; top with a sprinkle of cilantro and lime wedges after baking.
- Vegetarian: Replace ground turkey with a mix of cooked lentils and chopped mushrooms, and use egg replacer or extra cream as needed.
- Keto-boost: Add a couple tablespoons of cream cheese to the filling for richer texture and higher fat content.
Common questions
How long does this take from start to finish?
A: Plan on about 35–45 minutes total: 10–15 minutes for prep and browning, 5 minutes sautéing the veggies, and 25–30 minutes baking.
Can I use frozen broccoli and cauliflower rice?
A: Yes. If using frozen, thaw and drain well first to remove excess moisture; otherwise the casserole can become watery.
Can I make this ahead and bake later?
A: Absolutely. Assemble the casserole, cover tightly, and refrigerate for up to 24 hours. Add a few extra minutes to the bake time if baking straight from chilled.
Is this recipe suitable for a dairy-free diet?
A: You can make it dairy-free by using a plant-based cream substitute and a dairy-free shredded cheese. The texture will be slightly different but still tasty.
Can I swap eggs for something else?
A: Eggs help bind the casserole. For an egg-free version, try a commercial egg replacer or add 1/4 cup extra cream with 2 tbsp cornstarch (note: cornstarch adds carbs) — results will vary.
Conclusion
If you want more inspiration for low-carb casserole ideas, check out this curated list of options at Low Carb Casseroles roundup at Little Pine Kitchen. Looking for more? Try my Low Carb Pizza Casserole.
Breakfast
Casseroles
Casseroles
