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Ground Beef Taco Protein Casserole - A Hearty, High-Protein Weeknight Favorite

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

Ingredients
  

  • 1.5 pounds lean ground beef (90% lean or higher)
  • 1 tablespoon olive oil (if needed for sautéing)
  • 1 medium yellow onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 packet taco seasoning (or 2–3 tablespoons homemade)
  • 1 teaspoon ground cumin (optional, for extra depth)
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (10 ounces) diced tomatoes with green chiles, drained
  • 1 cup corn kernels (frozen or canned, drained)
  • 1.5 cups cooked brown rice or quinoa (optional for extra bulk)
  • 1 cup plain Greek yogurt or small-curd cottage cheese
  • 2 large eggs
  • 1.5 cups shredded Mexican blend or cheddar cheese, divided
  • Salt and black pepper, to taste
  • Fresh cilantro, chopped (for garnish)
  • Optional toppings: sliced green onions, diced avocado, shredded lettuce, salsa, lime wedges, jalapeños

Method
 

  1. Preheat and prep: Heat your oven to 375°F (190°C). Grease a 9x13-inch baking dish and set aside.
  2. Cook the beef: Warm a large skillet over medium-high heat. Add olive oil if your beef is very lean. Brown the ground beef, breaking it into crumbles. Drain excess fat if needed.
  3. Sauté the veggies: Add onion and bell pepper to the skillet. Cook 4–5 minutes until softened. Stir in garlic for the last 30 seconds.
  4. Season it: Sprinkle in taco seasoning and cumin. Stir to coat the beef and veggies. Add a splash of water (2–3 tablespoons) if it looks dry.
  5. Add the mix-ins: Stir in black beans, tomatoes with green chiles, and corn. Warm through and taste. Add salt and pepper if needed.
  6. Bulk it up (optional): Fold in cooked brown rice or quinoa for a heartier casserole and extra fiber.
  7. Make the protein binder: In a bowl, whisk together Greek yogurt (or cottage cheese) and eggs until smooth. Stir in 1 cup of the shredded cheese.
  8. Combine: In the baking dish, mix the meat-and-bean mixture with the yogurt-egg-cheese mixture until evenly distributed.
  9. Top and bake: Smooth the surface and sprinkle the remaining 0.5 cup shredded cheese on top. Bake for 22–28 minutes, until the casserole is set and the edges are bubbling.
  10. Rest and garnish: Let it rest 5–10 minutes before slicing. Top with cilantro and any optional toppings you like.