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High Protein Turkey Taco Casserole - A Flavor-Packed, Make-Ahead Weeknight Dinner

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

Ingredients
  

  • 1.25 to 1.5 pounds lean ground turkey (93% or 99% lean)
  • 1 tablespoon olive oil (optional, for browning if using extra lean turkey)
  • 1 large yellow onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 cup corn kernels (frozen or canned, drained)
  • 1 (14.5-ounce) can diced tomatoes with green chiles (like Rotel), undrained
  • 1 (8-ounce) can tomato sauce
  • 1/2 cup plain Greek yogurt (or light sour cream)
  • 1 cup cooked brown rice or quinoa (optional, for extra bulk)
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper flakes (optional, for heat)
  • 1 cup shredded reduced-fat Mexican blend cheese (or cheddar/Monterey Jack)
  • Fresh cilantro, chopped (for garnish)
  • Green onions, sliced (optional garnish)
  • Lime wedges, for serving

Method
 

  1. Preheat and prep. Heat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish or similar casserole pan.
  2. Brown the turkey. Heat a large skillet over medium-high. Add olive oil if using very lean turkey, then add the ground turkey. Cook, breaking it into crumbles, until no longer pink, about 5–7 minutes. Drain excess liquid if needed.
  3. Sauté aromatics. Add the onion and red bell pepper to the skillet. Cook until softened, 4–5 minutes. Stir in garlic and cook 30 seconds until fragrant.
  4. Season well. Sprinkle in chili powder, cumin, smoked paprika, oregano, salt, black pepper, and red pepper flakes. Stir to coat the meat and veggies so the spices bloom and become aromatic.
  5. Add tomatoes and sauce. Pour in the diced tomatoes with green chiles and the tomato sauce. Bring to a gentle simmer for 2–3 minutes to thicken slightly.
  6. Fold in beans and corn. Stir in black beans and corn. Taste and adjust salt or spices as needed. You want a well-seasoned base before baking.
  7. Stir in Greek yogurt. Reduce heat to low. Stir in the Greek yogurt until the mixture looks creamy and cohesive. This adds protein and a tangy richness without heavy cream.
  8. Add grains (optional). If using cooked brown rice or quinoa, fold it in now to bulk up the casserole and make it even more filling.
  9. Assemble the casserole. Transfer the mixture to the prepared baking dish. Spread evenly. Top with an even layer of shredded cheese.
  10. Bake. Place in the oven for 15–18 minutes, until the edges are bubbling and the cheese is melted and lightly golden.
  11. Garnish and rest. Let the casserole sit for 5 minutes. Sprinkle with chopped cilantro and green onions. Serve with lime wedges for brightness.