This Turkey Broccoli Rice Casserole is a flavorful and low fat dish featuring tender turkey breast, broccoli, and rice baked together into an appetizing meal from scratch without any canned cream soups.
I love making it for easy weeknight dinner, cozy weekend gatherings, and it is great option for a small Thanksgiving dinner when you don’t want to spend the whole day in the kitchen cooking.
Turkey Broccoli Rice Casserole is an easy one-pot meal that is done in less than an hour, healthy, and has a creamy texture without heavy dairy or store-bought soups.
Why You Will Love This Recipe
- Special Diets: gallbladder diet, acid reflux, GERD diet, low FODMAP no onion no garlic, allium free
- Healthy: it is made from scratch, and it is prepared completely without canned cream soups or heavy dairy
- Easy One-Pot Meal: flavorful meal that is perfect for small Thanksgiving celebrations or cozy family dinners
Developed & Checked by GI Nurse Dora S. Zachmann
Table of contents
Ingredients that you need for Easy Turkey Broccoli Rice Casserole
- Broccoli florets (frozen)
- Boneless skinless turkey breast
- Long grain rice: any long grain rice will work amazingly in this recipe. I usually make it with parboiled rice. Important! Do not use risotto rice because it will not be tasty
- Fat reduced mozzarella cheese
- All-purpose flour
- Dried thyme
- Dried sage
- Parsley flakes
- Milk
- Water
- Salt
- Pepper
- Cooking oil
Equipment that you need
- Oven safe pot or Dutch oven
- Cutting board
- Chefs knife
- Wooden spoon
- Cheese grater
- Measuring cups and spoons
- Kitchen mittens
How to make Turkey Broccoli Rice Casserole?
Here is an overview of the no onion no garlic Turkey Broccoli Rice Casserole No Soup recipe with step-by-step photos. Check out the full ingredients & instructions in the recipe card below.
Cut boneless, skinless turkey breasts into cubes. Thaw the frozen broccoli florets. Finely grate the cheese.
Saute the turkey cubes until no longer pink on the outside.
Sprinkle in the flour and stir until combined. Add the seasoning, then gradually pour in the milk while stirring, followed by the water.
Add the rice. Stir a few times, then cover and let it simmer.
Add the broccoli florets, gently pressing them down with a spoon. Cover and cook.
Remove from the heat and stir in grated cheese. Sprinkle the remaining cheese on top.
Broil until the cheese is melted and golden brown.
How to Make Healthy Turkey Broccoli Rice Casserole Without a Dutch Oven or Oven-Safe Pot?
It’s easy to make my Turkey Broccoli Rice Casserole (no soup recipe) even if you don’t have an oven-safe pot or Dutch oven! Here are two delicious options.
- After you finish cooking the casserole, stir in half of the grated cheese. Transfer everything to a baking dish, sprinkle the remaining cheese on top, and broil until the cheese is melted and golden brown.
- Once the Broccoli Turkey Rice Casserole is done cooking, stir in all the grated cheese right away and serve. It won’t have a crust, but it will still taste delicious.
How to store One-Pot Turkey Broccoli Rice Casserole?
Refrigerator
Turkey Broccoli Rice Casserole you can store it in an air-tight container for up to 4 days.
Freezer
Turkey Broccoli Rice Casserole you can freeze for up to a month.
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Turkey Broccoli Rice Casserole
Ingredients
- 1 lb broccoli florets 450g
- 1 lb boneless and skinless turkey breast 450g
- 1 cup long grain rice like parboiled (180g)
- 3 oz fat reduced mozzarella cheese 85g
- 2 ½ tablespoons all-purpose flour
- 1 teaspoon dried thyme
- ¾ teaspoon dried sage
- 1 teaspoon parsley flakes
- 2 ½ cups low-fat milk 600 ml
- 2 cups water 480ml
- Salt & pepper to taste
- Cooking oil - enough to cover the bottom of your pot
Instructions
- Cut the boneless, skinless turkey breasts into medium-sized cubes. Thaw the broccoli and pat it dry with paper towels. Finely grate the cheese.
- Add oil to an oven-safe skillet, pot, or Dutch oven, and heat over medium heat. Once warm, add the turkey cubes and saute, gently stirring occasionally, until they are no longer pink on the outside.
- Sprinkle the all-purpose flour over the turkey cubes and stir gently until combined. Add salt, dried thyme, dried sage, parsley flakes, and pepper. Stir to combine. Slowly add milk, stirring as you go, then add water and stir to combine.
- Add the rice and stir a few times. Cover and let it simmer for about 15 minutes.
- Remove the lid and add broccoli florets. Gently press them down with a spoon so they are partially submerged in the liquid. Cover and cook for another 4 minutes.
- Remove from the heat and stir in half of the grated cheese. Sprinkle the remaining cheese on top.
- Preheat the broiler and broil until the cheese is melted and golden brown.
Notes
- You can use any other semi-hard cheese instead of mozzarella
- If you are following low FODMAP diet, replace low fat milk with lactose-free milk, and use 2/3 lb (300g) broccoli florets
- Use an oven-safe pot or a Dutch oven. If you don’t have one, just stir in the finely grated cheese at the end and serve
Need more recipe ideas?
Check out these recipes:
- No Onion Greek Chicken Wrap
- Oat Crusted Chicken Breast
- No Onion Pork Tenderloin In Mushroom Sauce
- Low Fat Vegetable Casserole
- Healthy Chicken Salad Bowl
If you need more recipes, check out my meal plan! There you will find 20 unpublished no onion no garlic recipes! Get exclusive recipes without onion & garlic and cheer up your dinner time with delicious meals!
