As Chef Emma, I’m always searching for meals that are not only delicious but also packed with the wholesome energy our families need. The inspiration for this High-Protein Sweet Potato and Turkey Casserole came from a desire to create the perfect post-game dinner for my kids after their soccer practices.
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They needed something that would replenish their energy and help their muscles recover, but it also had to be something they’d be excited to eat. I turned to the powerful combination of lean ground turkey and vibrant sweet potatoes, two ingredients I love for their nutritional punch. After a bit of experimenting, this casserole was born—a dish that’s hearty, satisfying, and bursting with flavor. It’s a meal that says “I love you” through good food, providing comfort and nourishment all in one beautiful, easy-to-make dish.
Summary
This High-Protein Sweet Potato and Turkey Casserole with Vegetables is a perfectly balanced and flavorful meal designed for health-conscious families. It features lean ground turkey, nutrient-rich sweet potatoes, and a colorful mix of vegetables, all baked together into a hearty and satisfying casserole. It’s an ideal dish for meal prep or a wholesome weeknight dinner that will leave everyone at the table feeling nourished and happy. With its combination of lean protein, complex carbs, and vitamins, it’s a one-pan powerhouse.
Equipment for Sweet Potato and Turkey Casserole
- Large skillet
- 9×13 inch casserole dish
- Cutting board
- Knife
- Large mixing bowl
Ingredients for Sweet Potato and Turkey Casserole
- 2 lbs sweet potatoes, peeled and cut into 1-inch cubes
- 1.5 lbs lean ground turkey (93/7)
- 1 tbsp olive oil
- 1 large yellow onion, chopped
- 2 bell peppers (any color), chopped
- 3 cloves garlic, minced
- 2 cups fresh spinach
- 1 tsp dried sage
- 1 tsp smoked paprika
- 1/2 tsp dried thyme
- Salt and black pepper to taste
- 1/2 cup unsweetened almond milk or chicken broth
- Optional: 1 cup shredded Gruyère or cheddar cheese for topping
Directions for Sweet Potato and Turkey Casserole
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch casserole dish.
- Place the cubed sweet potatoes in a large pot of salted water. Bring to a boil and cook for 10-12 minutes, or until just tender. Drain well.
- While the potatoes are cooking, heat the olive oil in a large skillet over medium-high heat. Add the ground turkey and cook, breaking it apart with a spoon, until no longer pink. Drain any excess fat.
- Add the chopped onion and bell peppers to the skillet with the turkey. Cook for 5-7 minutes, until the vegetables begin to soften.
- Stir in the minced garlic, dried sage, smoked paprika, and dried thyme. Cook for another minute until fragrant.
- Turn off the heat and stir in the fresh spinach until it wilts.
- In a large mixing bowl, combine the cooked turkey and vegetable mixture with the drained sweet potatoes. Pour in the almond milk or broth and season generously with salt and pepper. Gently stir to combine everything.
- Transfer the mixture to the prepared casserole dish and spread it in an even layer.
- If using, sprinkle the shredded cheese over the top.
- Bake for 20-25 minutes, or until the casserole is heated through and the cheese is melted and bubbly. Let it rest for a few minutes before serving.
High-Protein Sweet Potato and Turkey Casserole with Vegetables
Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch casserole dish.
- Place the cubed sweet potatoes in a large pot of salted water. Bring to a boil and cook for 10-12 minutes, or until just tender. Drain well.
- While the potatoes are cooking, heat the olive oil in a large skillet over medium-high heat. Add the ground turkey and cook until no longer pink. Drain any excess fat.
- Add the chopped onion and bell peppers to the skillet with the turkey. Cook for 5-7 minutes, until the vegetables begin to soften.
- Stir in the minced garlic, dried sage, smoked paprika, and dried thyme. Cook for another minute until fragrant.
- Turn off the heat and stir in the fresh spinach until it wilts.
- In a large mixing bowl, combine the cooked turkey and vegetable mixture with the drained sweet potatoes. Pour in the almond milk or broth and season generously with salt and pepper.
- Transfer the mixture to the prepared casserole dish.
- If using, sprinkle the shredded cheese over the top.
- Bake for 20-25 minutes, until heated through and bubbly.
Notes
Tips and Variations for Sweet Potato and Turkey Casserole
- Different Veggies: Feel free to swap the bell peppers and spinach for other vegetables like broccoli florets, chopped zucchini, or mushrooms.
- Spice it Up: Add 1/4 tsp of red pepper flakes along with the other spices for a gentle kick of heat.
- Meal Prep Champion: This casserole is perfect for meal prep. You can bake it ahead of time and store it in the refrigerator for up to 4 days, or portion it into individual containers.
- Dairy-Free: To keep the recipe dairy-free, simply omit the optional cheese topping. It’s just as delicious without it!
Nutrition Facts
| Nutrient | Amount per serving |
| Calories | 480 kcal |
| Protein | 42 g |
| Carbohydrates | 40 g |
| Fat | 17 g |
| Fiber | 8 g |
Nutritional Highlights for Sweet Potato and Turkey Casserole
This dish is a nutritional powerhouse. The lean ground turkey provides a fantastic source of high-quality protein, crucial for muscle building and satiety. Sweet potatoes are packed with complex carbohydrates, fiber, and Vitamin A, offering sustained energy and supporting immune health. The addition of bell peppers and spinach further boosts the vitamin and mineral content.
Dietitian Tips for Sweet Potato and Turkey Casserole
For an even leaner option, use 99% fat-free ground turkey. You can also increase the vegetable-to-potato ratio to lower the overall carbohydrate count and increase the fiber. This dish is naturally balanced, but serving it with a light, leafy green salad can add extra freshness and nutrients without significant calories.
FAQs for Sweet Potato and Turkey Casserole
1. Can I use ground chicken or beef instead of turkey?
Absolutely. Lean ground chicken would be a great substitute. If using ground beef, opt for a lean variety (90/10 or leaner) and be sure to drain any excess grease well.
2. How do I store and reheat leftovers?
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat individual portions in the microwave or place the entire casserole dish back in a 350°F (175°C) oven until warmed through.
3. Can I prepare this casserole ahead of time?
Yes. You can assemble the entire casserole, cover it tightly, and store it in the refrigerator for up to 24 hours before baking. You may need to add 5-10 minutes to the baking time if it’s going into the oven cold.
4. Is this recipe gluten-free?
Yes, all the ingredients in this recipe are naturally gluten-free.
5. Can I freeze this casserole?
Yes, it freezes well. Let it cool completely, then cover it tightly with plastic wrap and aluminum foil. It can be frozen for up to 3 months. Thaw it in the refrigerator overnight before reheating.
6. What makes this recipe “high-protein”?
The high protein content comes primarily from the generous amount of lean ground turkey, which is a fantastic source of protein. Each serving is packed with over 40 grams, making it a very filling and muscle-supporting meal.
Conclusion for Sweet Potato and Turkey Casserole
This High-Protein Sweet Potato and Turkey Casserole is a testament to the fact that healthy eating can be incredibly delicious and satisfying. It’s a versatile, easy-to-make dish that nourishes the body and comforts the soul. I hope it brings as much warmth and happiness to your family table as it does to mine, becoming a go-to recipe for those nights when you need something truly wholesome.
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See also Teriyaki Salmon Rice Bowls | Sweet & Savory High-Protein Meal Prep