High Protein Taco Casserole

Name: High Protein Taco Casserole
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb ground turkey or chicken; 1 can black beans, rinsed and drained; 1 can corn, drained; 1 cup salsa; 2 cups cooked quinoa; 1 cup shredded cheese (cheddar or Mexican blend); 1 teaspoon taco seasoning; Salt and pepper to taste; Sour cream or Greek yogurt; Sliced green onions; Chopped cilantro; Avocado slices

Highlighted under: Comfort Dinner Recipes

High Protein Taco Casserole is a delicious and satisfying dish packed with flavor and nutrients, perfect for a family dinner or meal prep.

Created by

Emily

Last updated on 2025-12-31T19:31:28.454Z

This High Protein Taco Casserole combines the flavors of traditional tacos with the heartiness of a casserole. It's a great way to enjoy a classic dish while boosting your protein intake.

        Why You Will Love This Recipe
        Packed with lean protein to keep you full and satisfied
Bursting with bold taco flavors that everyone loves
Easy to prepare and perfect for leftovers or meal prep

      

Nutritional Benefits

High Protein Taco Casserole is not just a delicious dish; it's also a nutritional powerhouse. With lean ground turkey or chicken as the base, this casserole is packed with protein, essential for muscle repair and growth. Coupled with black beans and quinoa, you get a well-rounded meal that offers a good mix of carbohydrates and fiber, helping to keep you full longer.

In addition to protein, this casserole is rich in vitamins and minerals thanks to the variety of ingredients. Black beans are an excellent source of iron, while corn adds a dose of antioxidants. Topped with fresh ingredients like avocado and cilantro, this dish provides healthy fats and a burst of flavor, making it a smart choice for health-conscious families.

Perfect for Meal Prep

One of the standout features of the High Protein Taco Casserole is its suitability for meal prep. Preparing meals in advance can save time during busy weeks and help you maintain a balanced diet. This casserole can be made in a large batch and stored in the fridge for several days, making it an ideal option for lunches or quick dinners.

To store, simply let the casserole cool completely, then divide it into individual portions. You can keep it in airtight containers in the refrigerator or freeze portions for later use. Reheating is a breeze; just pop it in the microwave or oven until warmed through. This way, you can enjoy a nutritious meal anytime without the hassle of cooking every day.

Versatile and Customizable

The High Protein Taco Casserole is incredibly versatile, allowing you to tailor it to your preferences or dietary needs. If you're vegetarian, consider substituting the meat with lentils or additional beans for a hearty alternative. You can also add extra vegetables such as diced bell peppers or zucchini to boost the nutritional content even further.

Moreover, the toppings for this casserole are limitless! While sour cream or Greek yogurt adds creaminess, you can also experiment with different cheeses, hot sauces, or even fresh lime juice for added zest. This flexibility not only keeps the dish exciting but also ensures that everyone in your family can enjoy it.

Ingredients

For the Casserole

1 lb ground turkey or chicken
1 can black beans, rinsed and drained
1 can corn, drained
1 cup salsa
2 cups cooked quinoa
1 cup shredded cheese (cheddar or Mexican blend)
1 teaspoon taco seasoning
Salt and pepper to taste

For Topping

Sour cream or Greek yogurt
Sliced green onions
Chopped cilantro
Avocado slices

Mix all ingredients in a bowl before layering in the casserole dish.

Instructions

Preheat the Oven

Preheat your oven to 350°F (175°C).

Cook the Meat

In a large skillet, cook the ground turkey or chicken over medium heat until browned. Drain any excess fat.

Mix Ingredients

In a large bowl, combine the cooked meat, black beans, corn, salsa, cooked quinoa, taco seasoning, and half of the cheese. Mix well.

Assemble the Casserole

Transfer the mixture to a greased baking dish and spread evenly. Top with the remaining cheese.

Bake

Bake in the preheated oven for about 25-30 minutes, or until the cheese is bubbly and golden.

Serve

Remove from the oven and let cool slightly. Serve with your favorite toppings.

Enjoy your hearty and nutritious High Protein Taco Casserole!

Serving Suggestions

When it comes to serving the High Protein Taco Casserole, the options are endless. This dish pairs beautifully with a simple side salad for a light meal or can be accompanied by tortilla chips for a more casual dining experience. For a complete Mexican-inspired feast, consider serving it alongside homemade guacamole and pico de gallo.

To elevate the dining experience, you could also set up a taco bar with a variety of toppings. Offer toppings like jalapeños, diced tomatoes, or lime wedges, allowing everyone to customize their plate. This not only adds fun to the meal but also makes it visually appealing.

Storage Tips

Proper storage is key to maintaining the freshness of your High Protein Taco Casserole. If you plan to store leftovers, let the casserole cool to room temperature before transferring it to an airtight container. It can be refrigerated for up to four days, making it convenient for meal prep.

If you want to keep it longer, freezing is a great option. Portion the casserole into freezer-safe containers, and it can last for up to three months. When you're ready to enjoy it again, simply thaw it in the refrigerator overnight and reheat in the oven or microwave until hot.

Variations to Try

For those looking to mix things up, consider trying different flavor profiles with your High Protein Taco Casserole. You can experiment with different spice blends, such as chipotle or cumin, to give it a smoky twist. Alternatively, adding some diced green chilies can introduce a mild heat that complements the other ingredients beautifully.

Another fun variation is to use different grains as the base. Instead of quinoa, you could try brown rice or even cauliflower rice for a low-carb option. These changes can provide new textures and flavors, keeping this dish exciting and fresh every time you make it.

Questions About Recipes

→ Can I use a different type of meat?

Yes, you can substitute ground turkey or chicken with beef, pork, or even a plant-based meat alternative.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for longer storage.

→ Can I make this casserole ahead of time?

Absolutely! You can prepare the casserole and store it uncooked in the refrigerator for up to 24 hours before baking.

→ Is this recipe gluten-free?

Yes, as long as you use gluten-free salsa and ensure that all ingredients are certified gluten-free, this recipe can be gluten-free.