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High Protein Beef Taco Casserole - Hearty, Flavor-Packed, and Weeknight-Friendly

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

Ingredients
  

  • 1.5 pounds lean ground beef (90% lean or higher)
  • 1 tablespoon olive oil (if needed for sautéing)
  • 1 medium yellow onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 packet taco seasoning or 3 tablespoons homemade blend
  • 1/2 teaspoon smoked paprika (optional, for depth)
  • 1 cup low-sodium beef broth or water
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 (14.5-ounce) can fire-roasted diced tomatoes, drained
  • 1 cup corn kernels (frozen or canned, drained)
  • 1.5 cups salsa (medium or mild, your choice)
  • 1/2 cup plain Greek yogurt (2% or nonfat)
  • 1 cup low-fat cottage cheese, blended until smooth (optional but boosts protein)
  • 6–8 small whole wheat tortillas, cut into strips or quarters (or use 3 cups cooked cauliflower rice for low-carb)
  • 2 cups shredded Mexican blend or reduced-fat cheddar cheese, divided
  • Salt and black pepper to taste
  • Fresh cilantro, chopped (for garnish)
  • Optional toppings: sliced jalapeños, diced avocado, lime wedges, shredded lettuce

Method
 

  1. Preheat the oven: Set to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
  2. Brown the beef: In a large skillet over medium-high heat, cook the ground beef until no longer pink, breaking it up with a spoon. Drain excess fat if needed.
  3. Sauté aromatics: If the pan is dry, add olive oil. Stir in onion and bell pepper. Cook 4–5 minutes until softened. Add garlic and cook 30 seconds.
  4. Season and simmer: Sprinkle in taco seasoning and smoked paprika. Stir to coat. Pour in beef broth (or water) and simmer 2–3 minutes until slightly reduced.
  5. Add mix-ins: Fold in black beans, drained tomatoes, corn, and 1 cup salsa. Simmer 3–4 minutes so the mixture thickens. Taste and season with salt and pepper.
  6. Make the creamy layer: In a bowl, whisk Greek yogurt with the blended cottage cheese (or just yogurt if skipping cottage cheese). Stir in 1/2 cup salsa. This adds creaminess and protein.
  7. Layer the casserole: Spread a thin layer of salsa (about 1/4 cup) in the baking dish. Add half the tortilla pieces (or half the cauliflower rice). Spoon over half the beef mixture, then half the creamy mixture. Sprinkle 1 cup cheese. Repeat layers with remaining tortillas, beef, creamy mixture, and finish with the remaining 1 cup cheese.
  8. Bake: Cover loosely with foil and bake for 15 minutes. Remove foil and bake another 10–12 minutes until bubbly and cheese is melted and lightly golden.
  9. Rest and garnish: Let it rest 10 minutes to set. Top with cilantro and any optional toppings. Slice into squares and serve with lime wedges.