Ground Turkey Unstuffed Pepper Casserole
Prep Time & Servings
Prep Time: 10–12 minutes
Cook Time: 35–40 minutes
Total Time: 45–50 minutes
Yield: 6 servings
This ground turkey unstuffed pepper is one of my most popular recipes on Instagram and TikTok. It’s the EASIEST week night dinner, full of protein and your whole family will love it! With lean ground turkey, fiber-rich vegetables, and nutrient-dense cauliflower rice, it’s the perfect bariatric-dietitian approved dinner.
Ingredients:
1 lb 90% lean ground turkey
2-3 cloves garlic, chopped
1 tbsp olive oil
3 bell peppers, chopped
1 cup cauliflower rice (a great low-carb alternative)
2-2.5 cups marinara sauce
1 cup cooked brown rice or quinoa (for added fiber and texture)
1 can of drained and rinsed chickpeas (fiber and protein boost!)
1/2 cup shredded cheese (Trader Joe's 3-Cheese Blend works well)
Your favorite seasonings: salt, pepper, garlic powder, and crushed red pepper
Instructions:
Cook the Turkey: In a large skillet, season and cook the ground turkey over medium heat until fully cooked through. Once done, remove the turkey from the pan and set aside.
Sauté Garlic and Peppers: In the same skillet, heat olive oil over medium heat. Add the chopped garlic and sauté for 1-2 minutes until fragrant. Then, add the chopped bell peppers and cook for 3-4 minutes, until slightly tender.
Add Cauliflower Rice: Stir in the cauliflower rice and let it cook with the peppers for 2-3 minutes, allowing the flavors to meld together.
Combine Everything: Add the marinara sauce, chickpeas, cooked brown rice (or quinoa), and the cooked ground turkey back into the pan. Stir everything together until well combined, and season to taste with salt, pepper, garlic powder, and crushed red pepper.
Bake the Casserole: Transfer the mixture into a baking dish and top with shredded cheese. Bake at 350°F (175°C) for about 25 minutes, or until the cheese is melted and bubbly. For a golden finish, broil for the last 3-4 minutes.
Serve & Enjoy: Let the casserole cool for a few minutes before serving. This recipe makes about 6 servings—perfect for meal prep or feeding the whole family!
Why You'll Love This Recipe:
Bariatric Surgery-Friendly: This dish is full of lean protein from ground turkey and chickpeas, making it a perfect option for post-surgery nutrition. The cauliflower provides fiber and essential nutrients.
Packed with Protein and Fiber: Between the ground turkey, chickpeas, quinoa (or brown rice), and cauliflower rice, you’ll get a balanced meal that keeps you full and satiated throughout the day.
Family-Friendly: The whole family will love this easy-to-make casserole. It’s a nutritious option that doesn’t compromise on flavor!
Recipe Variations
If going for a lower-carb option, substitute the brown rice for all cauliflower rice
Swap your ground turkey for ground chicken or beef if you prefer
If you don’t like peppers, this would be great with broccoli as well
Swap marinara for a lighter alfredo sauce (I like Rao’s) and swap the peppers for broccoli for a creamy protein rich broccoli casserole
Perfect if you want to rotate proteins throughout the week while keeping prep simple and flavors consistent.
Nutrition Facts (Per Serving — Approximate)
(Based on 6 servings and standard ingredient nutrition data.)
Calories: ~354
Protein: ~21 g
Total Fat: ~18 g
Saturated Fat: ~5 g
Carbohydrates: ~27 g
Fiber: ~5 g
Total Sugars: ~7 g (naturally occurring from peppers + sauce)
Cholesterol: ~65 mg
Sodium: ~660 mg (Varies based on marinara + cheese brand)
Percent Daily Values are based on a 2,000-calorie diet.
