f you are looking for heart-healthy comfort food, try our delicious healthy Turkey Broccoli Casserole. It's a low sodium, gluten-free, and diabetic casserole recipe made with lean turkey breast, fiber-rich broccoli, and gluten-free penne in a creamy sauce. it’s perfect for a heart healthy diet. Enjoy this quick and comforting meal for weeknight dinners or any time you crave nutritious comfort food. Our simple homemade sauce keeps it rich and creamy without excess sodium or fat.
Check out more heart healthy casseroles.
This casserole is designed for a heart-healthy lifestyle by prioritizing whole foods and smart cooking techniques. By using lean protein, packing in fiber-rich vegetables, and creating a flavorful sauce from scratch, we control the sodium and saturated fat content without sacrificing the comforting flavor you expect from a classic casserole.
To make a healthy casserole, focus on a few key principles: use lean proteins like turkey or chicken, include plenty of vegetables for fiber and nutrients, make your own sauce to control sodium and fat, and choose whole-grain or gluten-free pasta.
You can boost flavor without adding excess salt by using a variety of herbs and spices. This recipe uses thyme, sage, paprika, and garlic. Other great options include onion powder, smoked paprika, or a pinch of red pepper flakes for gentle heat.
A great substitute is a homemade creamy sauce like the one in this recipe. By creating a roux with a healthy fat (olive oil) and a thickener (almond flour or cornstarch) and then whisking in milk and broth, you can achieve a rich, creamy texture with significantly less sodium and fewer processed ingredients.
Recipe yields 10 servings
Preheat oven to 350°F and lightly grease a 9 x 13 casserole dish with nonstick cooking spray.
Cook the pasta in lightly salted water to al dente according to package directions. During the last 3 minutes of cooking the pasta, add the broccoli florets. Before draining the pasta and broccoli, reserve ½ cup of the pasta water. Drain and transfer the pasta and broccoli to the prepared casserole dish.
In a medium saucepan, heat the oil over medium heat. Add the shallot and cook until it begins to brown and turns translucent. Add the garlic and flour; cook for 1 minute.
Add the broth, reserved water and milk while whisking constantly until fully incorporated. Add the cornstarch and stir until completely dissolved. Bring the mixture to a simmer and cook until the sauce begins to thick, about 3 to 5 minutes.
Remove from heat. Add the turkey, black pepper, thyme, sage, paprika and salt; stir until well combined. Pour turkey mixture over the pasta and gently stir to combine. Top with shredded cheddar cheese.
In a small mixing bowl, combine the corn flakes and butter. Sprinkle evenly over the casserole.
Bake uncovered for 15 to 20 minutes, until casserole is hot and bubbling in the center. Remove from oven and allow to rest for 5 minutes. Garnish with sliced green onion and enjoy immediately.