Go Back

High Protein Southwest Taco Casserole - Easy, Flavor-Packed, and Meal-Prep Friendly

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

Ingredients
  

  • 1.5 pounds lean ground turkey (93% lean) or extra-lean ground beef
  • 1 medium yellow onion, diced
  • 1 red bell pepper, diced
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup frozen corn (or canned, drained)
  • 1 can (14.5 oz) fire-roasted diced tomatoes, drained
  • 1 cup salsa (medium or mild, to taste)
  • 1 packet taco seasoning (or 3 tbsp homemade: chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt)
  • 1/2 tsp smoked paprika (optional, for depth)
  • 1/2 tsp ground coriander (optional, brightens the flavor)
  • 1/2 cup nonfat Greek yogurt (for creaminess and extra protein)
  • 1 cup reduced-fat shredded Mexican blend cheese (or part-skim mozzarella + cheddar)
  • 1/2 cup chopped cilantro (divided; save some for garnish)
  • 2 green onions, thinly sliced
  • 1 lime, cut into wedges
  • Salt and pepper, to taste
  • Olive oil or avocado oil, for sautéing
  • Optional mix-ins or toppings: pickled jalapeños, diced avocado, shredded lettuce, hot sauce

Method
 

  1. Preheat the oven. Set to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
  2. Sauté the aromatics. Warm 1 tbsp oil in a large skillet over medium heat. Add onion and bell pepper with a pinch of salt. Cook 5–7 minutes until softened and lightly golden.
  3. Brown the meat. Add ground turkey to the skillet. Break it up with a spatula and cook until no longer pink, about 6–8 minutes. Season with taco seasoning, smoked paprika, and coriander. Stir to coat.
  4. Add the veggies and beans. Stir in black beans, corn, and drained fire-roasted tomatoes. Cook 2–3 minutes to warm through. Taste and adjust salt and pepper.
  5. Add salsa and yogurt. Reduce heat to low. Stir in salsa and Greek yogurt until creamy and well combined. Fold in half the cilantro and half the green onions.
  6. Assemble the casserole. Transfer the mixture to the prepared baking dish. Spread evenly and top with shredded cheese.
  7. Bake. Place in the oven for 15–18 minutes, until the cheese is melted and bubbly around the edges.
  8. Rest and garnish. Let it rest 5 minutes. Top with remaining cilantro and green onions. Serve with lime wedges.
  9. Optional toppings. Add pickled jalapeños for heat, a spoon of Greek yogurt instead of sour cream, or avocado for richness.