Mexican Ground Turkey and Egg White Casserole
A savory, high-protein bake featuring ground turkey, egg whites, tender broccoli, and mushrooms topped with melted cheese. Gentle on digestion with cooked vegetables and packed with protein to support your keto goals.
Prep
10 min
Cook
30 min
Total
45 min
Makes
2 servings
Created together. Shared with you.
Made by Heather + Lila
Heather created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
30 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat individual slices in the microwave for 60 to 90 seconds.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and lightly grease an 8x8-inch (20x20cm) bak…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 375°F (190°C) and…
- 01
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and lightly grease an 8x8-inch (20x20cm) baking dish with nonstick spray.
Tap card to mark done - 02
Heat olive oil in a large skillet…
Heat olive oil in a large skillet over medium-high heat (350°F / 175°C).
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Add chopped yellow onion
Add chopped yellow onion, sliced mushroom, and small broccoli florets to the skillet. Cook for 5 to 6 minutes, stirring frequently, until vegetables are fully softened and tender.
Look for: vegetables are fully softened and tender
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Add ground turkey and cumin to the…
Add ground turkey and cumin to the skillet with the cooked vegetables. Break up turkey with a spoon and cook for 6 to 8 minutes until browned and completely cooked through with no pink remaining.
Look for: browned and completely cooked through with no pink remaining
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Transfer the cooked turkey and vegetable mixture…
Transfer the cooked turkey and vegetable mixture into the prepared baking dish, spreading it out in an even layer.
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Pour liquid egg whites evenly over the…
Pour liquid egg whites evenly over the turkey and vegetable layer in the dish, ensuring all ingredients are lightly submerged.
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Sprinkle shredded mexican cheese blend evenly over…
Sprinkle shredded mexican cheese blend evenly over the top of the casserole.
Ready when: everything is assembled and ready to enjoy
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Bake uncovered for 20 to 25 minutes
Bake uncovered for 20 to 25 minutes, until the eggs are completely set in the center and the cheese is golden and bubbly.
Look for: the eggs are completely set in the center and the cheese is golden and bubbly
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Let the casserole rest for 5 minutes…
Let the casserole rest for 5 minutes at room temperature before slicing into 2 equal portions and serving.
Allow: 5 minutes
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