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Cheesy High Protein Taco Casserole - Comfort Food With a Healthy Boost

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1 pound (450 g) lean ground turkey or lean ground beef (90%+ lean)
  • 1 tablespoon olive oil (if using extra-lean meat)
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 bell pepper, diced (any color)
  • 1 packet taco seasoning (or 2–3 tablespoons homemade)
  • 1 teaspoon ground cumin (optional boost)
  • 1/2 teaspoon chili powder or smoked paprika (optional)
  • 1 (14–15 oz) can black beans, drained and rinsed
  • 1 (14–15 oz) can corn, drained (or 1 1/2 cups frozen corn)
  • 1 (14–15 oz) can diced tomatoes with green chiles (like Rotel), drained
  • 1 cup salsa (your preferred heat level)
  • 1 cup plain nonfat or 2% Greek yogurt
  • 1/2 cup low-sodium chicken or beef broth
  • 8–10 small corn tortillas, cut into strips (or 2 cups cooked rice or cauliflower rice)
  • 2 cups shredded reduced-fat Mexican blend or cheddar cheese
  • Salt and black pepper, to taste
  • Fresh cilantro, chopped (optional)
  • Toppings: sliced green onions, diced tomatoes, jalapeños, avocado, hot sauce, lime wedges

Method
 

  1. Prep the oven and pan — Preheat to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
  2. Cook the meat — Heat a large skillet over medium-high. Add olive oil if using extra-lean meat. Brown the ground turkey or beef, breaking it up with a spoon until no longer pink. Season with a pinch of salt and pepper.
  3. Add aromatics — Stir in the diced onion, garlic, and bell pepper. Cook 4–5 minutes until softened and fragrant.
  4. Season it up — Sprinkle in taco seasoning, cumin, and chili powder or smoked paprika if using. Stir to coat and cook 1 minute to bloom the spices.
  5. Build the filling — Add black beans, corn, diced tomatoes with green chiles, salsa, and broth. Simmer 3–4 minutes until slightly thickened. Taste and adjust seasoning.
  6. Stir in Greek yogurt off heat — Remove the skillet from heat and let it cool for 2 minutes. Fold in Greek yogurt until creamy. This keeps it from curdling and adds protein.
  7. Layer in the dish — Spread half the tortilla strips in the bottom of the baking dish. Spoon half the meat mixture on top. Sprinkle with 1 cup cheese. Repeat with remaining tortillas, meat mixture, and cheese.
  8. Bake — Cover loosely with foil and bake 15 minutes. Uncover and bake another 10–12 minutes until the cheese is melted and bubbly around the edges.
  9. Rest and garnish — Let the casserole rest 8–10 minutes to set. Top with chopped cilantro, green onions, and any extras you like. Serve with lime wedges.
  10. Plate and enjoy — Scoop into bowls or onto plates. Add avocado or hot sauce if you want extra richness or heat.