High Protein Taco Casserole

Name: High Protein Taco Casserole
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 6 servings
Ingredients: 1 lb ground turkey or beef; 1 can black beans, drained and rinsed; 1 can corn, drained; 1 cup cooked brown rice; 1 packet taco seasoning; 1 cup salsa; 1 cup shredded cheese (cheddar or Mexican blend); 1 cup Greek yogurt (for topping); Fresh cilantro, chopped (for garnish)

Highlighted under: Healthy Lifestyle Dishes

This High Protein Taco Casserole is a delicious and satisfying dish that combines all your favorite taco flavors in a hearty casserole format, perfect for meal prep or feeding a crowd.

Created by

Anna

Last updated on 2025-12-31T16:28:34.791Z

This High Protein Taco Casserole is not only flavorful but also packed with protein, making it a great choice for a healthy dinner. It's perfect for busy weeknights and can be customized with your favorite toppings.

        Why You'll Love This Recipe
        Loaded with protein-rich ingredients to keep you full and satisfied
Easy to customize with your favorite toppings and spices
Great for meal prep, making it easy to enjoy throughout the week

      

Perfect for Meal Prep

This High Protein Taco Casserole is an ideal choice for meal prepping. Its hearty ingredients and robust flavors make it a satisfying dish that can be enjoyed throughout the week. Simply prepare a large batch at the beginning of the week, portion it out into containers, and you have ready-to-eat lunches or dinners that are both nutritious and delicious.

Not only does meal prep save you time during your busy weekdays, but it also helps you stick to your dietary goals. By controlling the ingredients, you can ensure that you're fueling your body with the right nutrients while enjoying a variety of flavors.

Customization Options

One of the great advantages of this casserole is its versatility. You can easily adapt the recipe to suit your taste preferences or dietary restrictions. For a vegetarian option, substitute the meat with lentils or more beans. Want to add some heat? Consider adding diced jalapeños or a sprinkle of cayenne pepper.

Feel free to mix in other vegetables like bell peppers or zucchini for added nutrition. The toppings are also customizable; switch out the Greek yogurt for sour cream or guacamole, and use different types of cheese to create your perfect flavor profile.

Nutritional Benefits

This High Protein Taco Casserole packs a nutritional punch. With lean protein from the ground turkey or beef and fiber from the black beans and corn, it keeps you feeling full and satisfied for longer. Additionally, the inclusion of Greek yogurt adds a boost of protein and probiotics, which are essential for gut health.

The dish is also a great source of complex carbohydrates thanks to the brown rice, providing a steady release of energy. It's a well-rounded meal that not only tastes delicious but also supports a healthy lifestyle.

Ingredients

Main Ingredients

1 lb ground turkey or beef
1 can black beans, drained and rinsed
1 can corn, drained
1 cup cooked brown rice
1 packet taco seasoning
1 cup salsa
1 cup shredded cheese (cheddar or Mexican blend)
1 cup Greek yogurt (for topping)
Fresh cilantro, chopped (for garnish)

Feel free to add any additional toppings you enjoy, such as avocado or jalapeños.

Instructions

Preheat the Oven

Preheat your oven to 350°F (175°C).

Cook the Meat

In a large skillet, cook the ground turkey or beef over medium heat until browned. Drain any excess fat.

Combine Ingredients

Add black beans, corn, cooked brown rice, taco seasoning, and salsa to the skillet. Stir well to combine and cook for an additional 5 minutes.

Assemble the Casserole

Transfer the mixture to a greased 9x13 inch baking dish. Sprinkle shredded cheese on top.

Bake

Bake in the preheated oven for 25-30 minutes, or until the cheese is melted and bubbly.

Serve

Remove from the oven and let it cool for a few minutes. Serve with Greek yogurt and garnish with fresh cilantro.

This casserole can be stored in the refrigerator for up to 4 days.

Creative Serving Suggestions

While the casserole is satisfying on its own, you can elevate your serving experience with some creative touches. Serve it with a side of fresh avocado slices or a simple green salad to add freshness to your meal. You can also offer a variety of toppings like diced tomatoes, sliced olives, or pickled onions to enhance the flavor.

Another idea is to use the casserole as a filling for tacos or burritos. Simply spoon the mixture into tortillas and add your favorite toppings for a fun twist on traditional tacos.

Storage Tips

To ensure the freshness and longevity of your High Protein Taco Casserole, proper storage is key. Allow the casserole to cool completely before covering it with plastic wrap or foil and placing it in the refrigerator. It can be stored for up to 4 days, making it perfect for meal prep.

If you want to freeze the casserole, you can do so before baking. Assemble the casserole in a suitable dish, wrap it tightly, and freeze for up to 3 months. When you’re ready to enjoy it, simply thaw it in the refrigerator overnight and bake as instructed.

Pairing Suggestions

Pair your High Protein Taco Casserole with a refreshing beverage to complement the flavors. A light Mexican beer or a zesty margarita can enhance your dining experience. For a non-alcoholic option, consider serving it with a citrus-infused sparkling water or a homemade hibiscus tea.

If you're looking to add a side dish, consider serving tortilla chips with salsa or guacamole. This combination not only adds a crunchy texture but also enhances the overall taco experience, making it a fun meal for gatherings or family dinners.

Questions About Recipes

→ Can I use different types of meat?

Yes, you can substitute ground turkey with ground beef, chicken, or even plant-based proteins.

→ Can this dish be made ahead of time?

Absolutely! You can prepare it a day in advance and store it in the refrigerator before baking.

→ How can I make this recipe vegetarian?

Simply replace the meat with additional beans or lentils to keep the protein content high.

→ What toppings can I use?

You can use a variety of toppings such as avocado, diced tomatoes, olives, or additional cheese.