High Protein Mexican Taco Casserole is the kind of dinner you make when you want something filling, but you don’t want a whole project. You just brown the beef, toss in a few pantry staples, layer it all in a dish, and let the oven do the heavy lifting.
It’s familiar and comforting. Plus, it’s easy to stretch if you need a little more out of dinner.
You can serve this recipe right away or stash it for later in the week. The layers actually hold together, so leftovers reheat without turning into a mess.
The ingredients are basic and easy to keep on hand. That makes this a solid pick for busy evenings when you didn’t really plan ahead.
If you like meals that come together in one dish and don’t need a bunch of sides, this casserole totally fits the bill. It’s simple enough for a weeknight, and honestly, it’s reliable enough to make again when you just want something that works.
Why You’ll Love This High Protein Mexican Taco Casserole
High Protein
This casserole is loaded with lean ground beef and black beans, making it a great option for anyone who wants a filling, high protein dinner.
Family-Friendly
With mild spices and classic Mexican flavors, this is a meal both kids and adults will eat without complaint.
Easy Prep
There’s nothing complicated here. The ingredients are simple, and you just layer everything together and bake.
Healthy Ingredients
Using extra lean ground beef, non-fat sour cream, and reduced-fat cheese keeps this casserole lighter without losing taste.
Ingredient Substitutions
Ground Beef
You can use ground turkey or ground chicken instead of beef for a lighter option.
Tortillas
Swap corn tortillas for flour tortillas or use a gluten-free version if needed.
Cheese
Any shredded cheese blend will work if you don’t have Mexican cheese blend.
Black Beans
Pinto beans or kidney beans can be used in place of black beans.
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High Protein Mexican Taco Casserole
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Equipment
Ingredients
- 1 pound extra lean ground beef drained or rinsed
- ½ cup onion chopped
- 15 ounce canned diced tomatoes
- 15 ounce canned kernel corn drained
- ¼ cup canned jalapeno slices chopped
- 15 ounce canned black beans drained and rinsed
- 1¼ ounce taco seasoning mix
- 8 corn tortillas
- ¾ cup fat free sour cream
- fresh chopped cilantro to taste
- ⅓ cup shredded reduced-fat Mexican cheese blend
Instructions
- Preheat the oven to 350°F.
- Place a large skillet over medium-high heat.
- Add the chopped onion and ground beef to the skillet.
- Cook until the beef is browned and fully cooked.
- Transfer the beef mixture to a colander.
- Rinse with warm water and allow it to drain.
- Return the beef mixture to the skillet.
- Add the diced tomatoes to the skillet.
- Add the corn to the skillet.
- Add the jalapeños to the skillet.
- Add the black beans to the skillet.
- Sprinkle the taco seasoning over the mixture.
- Stir until everything is evenly mixed.
- Reduce the heat to low. Simmer for 5 minutes.
- Lightly coat a 2-quart baking dish with cooking spray.
- Cut the corn tortillas in half.
- Place 8 tortilla halves in the bottom of the baking dish, overlapping slightly.
- Spoon half of the beef mixture over the tortillas.
- Spread the sour cream evenly over the beef layer.
- Place the remaining tortilla halves over the sour cream.
- Spoon the remaining beef mixture on top.
- Place the baking dish in the oven.
- Bake for 25 minutes.
- Remove the dish from the oven.
- Sprinkle the cheese evenly over the top.
- Sprinkle cilantro over the cheese.
- Cover the dish and allow it to rest for about 5 minutes so the cheese melts.
Notes
Tips and Tricks
Layering – Overlap the tortillas slightly so the base holds together after baking. Draining the Beef – Rinsing the cooked beef helps keep the casserole from becoming greasy. Cheese Melting – Covering the dish after baking allows the cheese to melt evenly without overbaking.Storing and Reheating
Refrigerator – Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on Stovetop – Place a serving in a saucepan with 1 to 2 tablespoons water. Warm over low heat, stirring until heated through. Oven Reheat – Place portions in an oven-safe dish, cover, and warm at 325°F until hot.Nutrition
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