HEALTHY RECIPES
Oven-Baked Buckwheat with Shredded Turkey, Carrots & Melted Cheese
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
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In This Article
Healthy
Toasted roasted buckwheat groats baked casserole-style with seasoned lean minced turkey, sweet julienned carrots, onions, and light melted cheese.
⏱ Prep: 10 min🍳 Cook: 20 min
Ingredients
- 50g Roasted buckwheat groats (kasha)
- 120g Lean ground turkey (or breast cubes)
- 30g Low-fat mozzarella or Gouda cheese, shredded
- 1 Medium carrot, grated
- 1/2 Yellow onion, finely chopped
- 5ml Extra virgin olive oil
- 150ml Low-sodium vegetable or chicken broth
- Fresh dill, sea salt, black pepper
Instructions
- Preheat oven to 190°C (375°F).
- In a skillet with olive oil, sauté chopped onion and grated carrot for 4 minutes. Add turkey and cook until browned (5 min). Season with salt and pepper.
- Rinse buckwheat and place into a small baking dish or oven-safe ramekin.
- Layer the turkey-vegetable mixture over the buckwheat and pour warm broth on top.
- Cover with foil and bake for 20 minutes until liquid is absorbed and grains are fluffy.
- Remove foil, sprinkle with shredded cheese, and broil 3–4 minutes until golden and bubbling. Garnish with fresh dill.
🔬 Nutritionist Note: Buckwheat contains rutin and D-chiro-inositol, bioactive compounds that support cellular insulin sensitivity.
Total Time
30 mins
Phases
Prep: 10m
Cook: 20m
Yield
1 servings
Nutrition
440 kcal
Ingredients
- 50g Roasted buckwheat groats (kasha)
- 120g Lean ground turkey (or breast cubes)
- 30g Low-fat mozzarella or Gouda cheese, shredded
- 1 Medium carrot, grated
- 1/2 Yellow onion, finely chopped
- 5ml Extra virgin olive oil
- 150ml Low-sodium vegetable or chicken broth
- Fresh dill, sea salt, black pepper
Instructions
- Preheat oven to 190°C (375°F).
- In a skillet with olive oil, sauté chopped onion and grated carrot for 4 minutes. Add turkey and cook until browned (5 min). Season with salt and pepper.
- Rinse buckwheat and place into a small baking dish or oven-safe ramekin.
- Layer the turkey-vegetable mixture over the buckwheat and pour warm broth on top.
- Cover with foil and bake for 20 minutes until liquid is absorbed and grains are fluffy.
- Remove foil, sprinkle with shredded cheese, and broil 3–4 minutes until golden and bubbling. Garnish with fresh dill.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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