Low Carb Turkey Casserole with Cheese and Spinach

This low carb ground turkey casserole layers browned turkey, creamy spinach and a golden cheddar crust in one easy dish. It's a cozy, budget-friendly weeknight dinner with only 3g net carbs and about 32g of protein per serving.

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Ground turkey is one of the cheapest proteins at the store, so it's a great pick when you're feeding a family. This casserole comes together quickly in one skillet, and then it bakes in the oven while you get on with something else. The crispy cheese topping works perfectly with the soft turkey and spinach underneath, so you get a great mix of textures and flavors in every bite. It's proof that low carb comfort food can be filling, cheesy and still easy on the grocery budget.

It's also a protein powerhouse. Each serving (a quarter of the casserole) has about 32g of protein, which keeps everyone full until bedtime. If you'd like even more, use extra-lean ground turkey breast and you'll land closer to 37g per serving.

Key Ingredients & Substitutions

• Ground turkey. The recipe is written for regular 93% lean ground turkey, which has enough fat to stay juicy. Extra-lean turkey breast works and adds a little more protein, but it can dry out, so don't skip the cream cheese. Ground chicken, ground beef or ground pork are all easy swaps.
• Cream cheese. This melts into the turkey and spinach to make a creamy, rich base that holds the casserole together. Full-fat block cream cheese gives the best texture. Mascarpone or a few spoonfuls of sour cream will also work.
• Fresh baby spinach. Three ounces looks like a lot in the pan, but it wilts down to almost nothing. You can use about ½ cup of frozen chopped spinach instead; thaw it and squeeze out as much water as you can first.
• Shredded cheddar cheese. Half goes into the filling and half goes on top for that golden, crispy crust. Sharp cheddar has the most flavor. Monterey Jack, mozzarella, Gruyere or a Mexican blend are all tasty too.
• Egg. One beaten egg binds everything so the casserole slices into neat squares instead of falling apart on the plate.
• Black pepper. A good grind of pepper is all the seasoning this needs, since the cheese brings plenty of salt. Add a pinch of salt, garlic powder or Italian seasoning if you like.

Helpful Tips

Brown the turkey well. Cook the turkey over medium-high heat in a large skillet (I love my Calphalon 12-inch nonstick frying pan) and let it sit undisturbed for a minute or two before stirring. Those browned bits add a lot of flavor. A ground meat chopper makes quick work of breaking it into small crumbles.

Drain the liquid. Ground turkey releases quite a bit of water as it cooks. Pour it off before adding the cream cheese, or the casserole will be soupy instead of creamy.

Let the mixture cool slightly before adding the egg. Take the skillet off the heat for a minute or two, then stir in the beaten egg quickly. That way it binds the filling instead of scrambling in the hot pan. (I'll admit the mixture isn't very pretty at this stage, but stay with me!)

Use the right size dish. An 8x8-inch glass baking dish (or any 2-quart dish) gives you a thick casserole with plenty of cheesy top. In a bigger pan the layer gets thin and can dry out.

Rest before serving. Give the casserole 5 minutes out of the oven so the egg and cheese can set. It will slice and serve much more neatly.

Variations

• Taco turkey casserole. Stir a tablespoon of sugar-free taco seasoning into the turkey, swap the cheddar for pepper jack and top with sliced jalapenos. If you like that, try my Low Carb Taco Casserole too.
• Mushroom and spinach. Saute a cup of sliced mushrooms with the turkey for an earthier, heartier casserole.
• Italian style. Add a teaspoon of Italian seasoning and a minced garlic clove, use mozzarella and parmesan on top, and spoon a little sugar-free marinara over each serving.
• Bacon and cheddar. Crumble a few slices of cooked bacon into the filling for a smoky twist.
• Kale or broccoli. Swap the spinach for chopped kale or small broccoli florets (steam the broccoli first so it's tender).

Make-Ahead & Freezing

This is a great make-ahead dinner. Assemble the casserole up to the point of baking, cover it and keep it in the fridge for up to 24 hours. Add 5 to 10 minutes to the baking time since it goes into the oven cold. Leftovers keep in an airtight container in the fridge for 3 to 4 days, and they make a filling low carb lunch.

To freeze, let the baked casserole cool completely, then wrap the dish tightly (or portion it into freezer containers) and freeze for up to 3 months. A freezer-to-oven dish makes this extra easy. Thaw overnight in the fridge, then reheat covered at 350F (175C) for about 20 minutes, or warm single portions in the microwave until hot all the way through. The spinach softens a little after freezing, but it still tastes great.

Serving Ideas

Serve this low carb turkey casserole with a crisp green salad, roasted broccoli or cauliflower, or your favorite low carb side dish. My Keto Green Beans Almondine or Green Bean Salad with Basil and Goat Cheese are both lovely next to it.

I've written in the recipe card that this serves four people, but if you were super hungry and shared the whole casserole between just two people, the carb count still wouldn't be too crazy. You'd be VERY full though! A spoonful of sour cream or a few slices of avocado on top are nice extras too.

More Low Carb Ground Turkey and Casserole Recipes

If you loved this recipe, here are a few more you might enjoy, plus all my low carb ground turkey recipes:

• Keto Turkey Meatloaf
• Low Carb Turkey Chili
• Low Carb Hamburger Casserole
• Low Carb Spinach Cauliflower Casserole

📖 Recipe

StepAwayFromTheCarbs.com

Low Carb Turkey Casserole with Cheese and Spinach

4.59 from 55 votes

An easy low carb ground turkey casserole with creamy spinach and a golden cheddar crust. About 32g of protein and only 3g net carbs per serving, and it's freezer friendly too!

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 30 minutes mins

Total Time 35 minutes mins

Makes: 4 Servings

Net Carbs: 3

Calories: 407

Ingredients Equipment Method Nutrition Notes

Ingredients

 

US CustomaryMetric

• 1 lb ground turkey 93% lean
• 4 oz cream cheese
• 3 oz fresh baby spinach
• 1 cup shredded cheddar cheese divided
• 1 egg large, beaten
• black pepper to taste

Equipment

• Calphalon Hard Anodized Nonstick Fry Pan Skillet, 12", Black
• OXO Good Grips Freezer-to-Oven Safe 8x8-Inch Glass Baking Dish
• OXO Good Grips Ground Meat Chopper

Step-by-Step Instructions

 

Cook ModePrevent your screen from going dark

1. Preheat the oven to 380F (195C).
2. Brown the ground turkey in a large skillet over medium-high heat for 6-8 minutes, breaking it into small crumbles, until no pink remains. Drain off any excess liquid.
3. Reduce the heat to medium. Add the cream cheese and baby spinach and cook, stirring, for 2-3 minutes until the cream cheese has melted and the spinach has wilted.
4. Take the skillet off the heat and let it cool for a minute or two. Stir in the beaten egg and half of the shredded cheddar until well combined.
5. Season with black pepper, then spread the mixture into an 8x8-inch (2-quart) baking dish. Sprinkle the remaining cheddar over the top.
6. Bake for 20 minutes, until the cheese is melted and golden. Let the casserole rest for 5 minutes before serving.

Nutrition

Calories: 407kcalCarbohydrates: 3gProtein: 32gFat: 30gSaturated Fat: 14gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0gCholesterol: 187mgSodium: 386mgPotassium: 437mgFiber: 0gSugar: 1gVitamin A: 2805IUVitamin C: 6mgCalcium: 279mgIron: 2mgNet Carbs: 3g

Notes

Use regular 93% lean ground turkey for the juiciest result. Extra-lean ground turkey breast also works and adds a little more protein.

Make ahead: assemble, cover and refrigerate for up to 24 hours, then add 5-10 minutes to the baking time. Leftovers keep 3-4 days in the fridge or up to 3 months in the freezer.

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Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.