Protein-packed • Flavor-loaded • Great for meal prep

This taco casserole combines all the best parts of taco night — seasoned meat, melted cheese, beans, and veggies — baked together into one bubbly, satisfying dish. It’s high in protein, customizable, and perfect for busy weeknights or make-ahead lunches.

🧂 Ingredients (Serves 6–8)

Protein Base:

  • 1½ pounds lean ground turkey (93% lean) or extra-lean ground beef (96%)
  • 1 small onion, finely diced
  • 2 cloves garlic, minced
  • 1 (15 oz) can black beans, drained and rinsed
  • 1 (15 oz) can corn kernels, drained (optional)
  • 1 (10 oz) can diced tomatoes with green chilies (like Rotel)

Seasoning Blend (or use a packet):

  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • ½ teaspoon smoked paprika (optional, for depth)
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon salt (adjust to taste)
  • ¼ teaspoon black pepper
  • ¼ teaspoon red pepper flakes or cayenne (optional for heat)

Binders & Layers:

  • ½ cup plain nonfat Greek yogurt (adds protein and creaminess)
  • ½ cup salsa or taco sauce
  • ½ cup low-fat shredded cheddar or Mexican blend cheese (for mixing)
  • ¾ cup low-fat shredded cheese (for topping)
  • ½ cup egg whites (optional, adds structure and more protein)

Optional Add-ins:

  • 1 small zucchini, grated or diced (adds moisture and nutrients)
  • ½ cup bell peppers, chopped
  • ½ cup cooked quinoa or cauliflower rice (for extra volume or texture)

🍴 Instructions

1. Preheat & Prepare:

  • Preheat your oven to 375°F (190°C).
  • Spray a 9×13-inch baking dish (or similar casserole dish) with nonstick cooking spray.

2. Cook the Meat:

  • In a large skillet over medium heat, cook the ground turkey or beef until browned (about 5–7 minutes).
  • Drain excess fat if necessary.
  • Add the diced onion and cook until softened, about 2–3 minutes.
  • Stir in the minced garlic and cook another 30 seconds, until fragrant.

3. Add Seasonings & Veggies:

  • Stir in all taco seasonings (or one taco seasoning packet).
  • Add the black beans, corn, and diced tomatoes with green chilies.
  • Let it simmer for about 5 minutes to blend flavors and reduce excess liquid.

If you’re adding zucchini, bell peppers, or other vegetables, stir them in now and cook for another 2–3 minutes.

4. Make the Creamy Binder:

  • In a medium bowl, whisk together Greek yogurt, salsa, ½ cup shredded cheese, and egg whites (if using).
  • This mixture helps hold the casserole together while keeping it creamy and high in protein.

5. Combine Everything:

  • Add the cooked meat and bean mixture into the creamy binder bowl.
  • Stir until everything is well mixed and coated.
  • Pour the mixture evenly into your prepared baking dish.

6. Top & Bake:

  • Sprinkle the remaining ¾ cup shredded cheese evenly over the top.
  • Bake uncovered for 20–25 minutes, or until bubbly and golden on top.
  • Let the casserole rest for 5–10 minutes before serving to set up.

🌶️ Serving Suggestions

Top individual servings with:

  • Chopped fresh cilantro
  • Sliced green onions
  • Diced avocado or guacamole
  • Dollop of Greek yogurt or light sour cream
  • Extra salsa or hot sauce
  • Crushed tortilla chips (optional for crunch — add just before serving)

🍽️ Meal Prep Tips

  • Divide into meal prep containers for easy lunches or dinners.
  • Keeps well in the refrigerator for up to 4 days.
  • Reheats perfectly in the microwave or air fryer.
  • Can be frozen up to 3 months — thaw overnight before reheating.

📊 Nutrition (Approximate per serving, 6 servings total)

(Will vary slightly based on ingredients)

  • Calories: ~290
  • Protein: ~32g
  • Carbs: ~16g
  • Fat: ~10g
  • Fiber: ~5g
  • WW Points: ~5–6 points (depending on meat and cheese used)

🔄 Variations

  • Low-Carb / Keto: Omit beans and corn, double the meat, and add riced cauliflower.
  • Vegetarian: Swap the meat for lentils, crumbled tofu, or a plant-based meat alternative.
  • Spicy Version: Add chopped jalapeños or extra chili powder.
  • Breakfast Taco Casserole: Add scrambled eggs and swap beans for hash browns or diced sweet potatoes.

❤️ Chef’s Tips

  • Use Greek yogurt instead of sour cream to boost protein and cut fat.
  • Add egg whites for a fluffier, more set texture.
  • Don’t skip resting after baking — it helps the casserole hold its shape when serving.
  • Make it extra cheesy by mixing some cheese into the filling and topping for that gooey pull.