There’s something so comforting about a warm, hearty casserole fresh from the oven.

This Mediterranean protein-rich stew combines turkey sausage, colorful vegetables, feta, and eggs into a flavorful bake that’s perfect for breakfast, lunch, or even a light dinner.

Every slice is packed with protein, healthy fats, and Mediterranean-inspired goodness.

Why You’ll Love This Recipe

It’s protein-packed and satisfying, perfect for meal prep or family meals.

Fresh vegetables, feta, and Parmesan give it rich flavor with a Mediterranean flair.

It’s versatile—you can enjoy it hot, cold, or reheated throughout the week.

It’s freezer-friendly, making it great for make-ahead meals.

What You’ll Need (Ingredient Highlights)

Ground turkey sausage: Lean, flavorful, and protein-rich.

Red bell pepper: Adds sweetness and color.

Spinach (or kale): Brings extra nutrients and vibrant green color.

Feta cheese: Tangy and creamy, classic Mediterranean flavor.

Eggs + milk: Create the fluffy, custard-like base.

Parmesan + mozzarella: Melty, savory, and irresistible.

Pro Tips Before You Start

Grease the baking dish with butter instead of spray—it creates better flavor and prevents sticking.

Squeeze spinach well to avoid excess water making the casserole soggy.

Don’t overcook the garlic—add it at the last minute for the best flavor.

Rotate the dish halfway through baking for even cooking.

How to Make Mediterranean Protein-Rich Stew

Step 1 – Prep the oven and dish

Preheat oven to 350°F.

Grease an 8×8 or 9×9-inch baking dish with butter.

Step 2 – Cook the sausage

In a skillet with olive oil, cook turkey sausage until browned and crumbly.

Drain and spread in the baking dish.

Step 3 – Sauté the peppers

Sauté diced red bell pepper in the skillet with a pinch of red pepper flakes, salt, and pepper.

Add garlic at the end and cook briefly. Layer over the sausage.

Step 4 – Add the greens and cheese

Spread spinach over the peppers, then sprinkle with half the mozzarella and all of the feta.

Step 5 – Mix the egg base

Whisk eggs, Parmesan, milk, and black pepper.

Pour over the casserole, then sprinkle with the remaining mozzarella.

Step 6 – Bake to perfection

Bake 40–50 minutes, until golden, puffy, and set in the center.

A knife inserted should come out clean.

Step 7 – Rest and serve

Cool slightly, slice, and enjoy warm.

Store leftovers in the fridge for up to 5 days.

What to Serve It With

Fresh green salad with lemon vinaigrette.

Warm pita bread or crusty sourdough.

Roasted vegetables for an extra veggie boost.

A drizzle of tzatziki or Greek yogurt on the side.

Variations / Substitutions

Swap turkey sausage for pork sausage for a richer flavor.

Use kale instead of spinach for a heartier texture.

Replace feta with goat cheese for a creamier tang.

Add sun-dried tomatoes or olives for more Mediterranean flair.

Storage & Leftovers

Refrigerate slices in airtight containers for up to 5 days.

Freeze in portions for up to 2 months; thaw overnight in the fridge before reheating.

Reheat in the oven or microwave until warmed through.

FAQs

Can I make this ahead of time?
Yes! Assemble it, cover, and refrigerate overnight. Bake the next day.

Can I freeze this dish?
Definitely. Bake, cool, and freeze in portions. Reheat straight from frozen.

Do I have to use turkey sausage?
No—you can use chicken or pork sausage, or even omit for a vegetarian version.

How do I know when it’s done?
The top should be golden and puffed, and the center should no longer jiggle.

Can I use fresh spinach instead of frozen?
Yes—just sauté it until wilted, then squeeze out excess moisture.

What size pan works best?
An 8×8 or 9×9-inch pan works perfectly, but you can double the recipe for a 9×13.

Final Thoughts

This Mediterranean protein-rich stew is hearty, nourishing, and full of flavor.

It’s a balanced meal on its own and an excellent recipe to prep ahead for busy weekdays.

Once you try it, it might just become one of your go-to healthy comfort foods.