Go Back

High Protein Taco Casserole – A Cozy, Crowd-Pleasing Weeknight Dinner

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

Ingredients
  

  • 1 pound lean ground turkey or extra-lean ground beef (93% lean or higher)
  • 1 small yellow onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 packet taco seasoning (or 2–3 tablespoons homemade)
  • 1 can (14.5 ounces) fire-roasted diced tomatoes, drained
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 cup frozen corn (optional)
  • 1 cup plain nonfat Greek yogurt
  • 3/4 cup salsa (mild or medium)
  • 1/2 cup low-sodium chicken or beef broth
  • 1 cup cooked quinoa or cooked brown rice (optional but adds structure and fiber)
  • 1 1/2 cups reduced-fat shredded Mexican blend or cheddar cheese, divided
  • 1 tablespoon olive oil
  • Salt and black pepper to taste
  • Fresh cilantro, chopped (for garnish)
  • Optional toppings: sliced green onions, diced avocado, shredded lettuce, extra salsa, or hot sauce

Method
 

  1. Preheat the oven: Set your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
  2. Cook the aromatics: Heat olive oil in a large skillet over medium heat. Add onion and bell pepper. Sauté 4–5 minutes until softened, then stir in garlic for 30 seconds.
  3. Brown the meat: Add the ground turkey or beef to the skillet. Cook, breaking it up with a spatula, until no longer pink. Drain excess fat if needed.
  4. Season and simmer: Sprinkle in taco seasoning, then add broth. Stir and simmer 2 minutes to hydrate the spices and create a saucy base.
  5. Add the bulk: Stir in drained tomatoes, black beans, and corn (if using). Fold in the cooked quinoa or rice. Taste, then add salt and pepper if needed.
  6. Make the creamy layer: In a small bowl, mix Greek yogurt with salsa until smooth. This takes the place of sour cream while adding extra protein.
  7. Assemble the casserole: Spread the meat-and-bean mixture evenly in the prepared baking dish. Spoon the yogurt-salsa mixture over the top and spread gently. Sprinkle 1 cup shredded cheese evenly over everything.
  8. Bake: Place in the oven and bake for 18–22 minutes, until the cheese is melted and the edges are bubbling.
  9. Finish and serve: Remove from the oven and sprinkle with remaining 1/2 cup cheese. Let it rest for 5 minutes so it sets. Top with chopped cilantro and any optional toppings. Slice into squares and serve warm.