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High Protein Mexican Casserole - A Hearty, Flavor-Packed Weeknight Dinner

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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1 pound lean ground turkey or chicken (or extra-lean ground beef)
  • 1 tablespoon olive oil (if using very lean meat)
  • 1 medium yellow onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup corn kernels (frozen, canned, or fresh)
  • 1 can (10 ounces) diced tomatoes with green chiles (like Rotel), drained
  • 1/2 cup tomato sauce or salsa
  • 1 cup plain Greek yogurt (2% or nonfat)
  • 1/2 cup low-sodium chicken broth or water
  • 1 cup shredded reduced-fat cheddar or Mexican blend cheese
  • 8 small corn tortillas or 2 cups cooked brown rice (choose one base)
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • Optional toppings: chopped cilantro, sliced green onions, diced avocado, lime wedges, jalapeño slices, hot sauce

Method
 

  1. Preheat the oven: Set the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish or similar casserole pan.
  2. Cook the aromatics: Warm a large skillet over medium heat. Add olive oil, then sauté the onion and bell pepper for 4–5 minutes, until softened.
  3. Brown the meat: Add the ground turkey. Cook, breaking it up with a spatula, for 5–7 minutes until no longer pink. Stir in the garlic and cook 30 seconds.
  4. Season well: Sprinkle in chili powder, cumin, smoked paprika, oregano, salt, and black pepper. Stir to coat the meat and vegetables evenly.
  5. Build the filling: Add black beans, corn, diced tomatoes with green chiles, and tomato sauce or salsa. Pour in the broth or water. Simmer 3–4 minutes to meld flavors. Taste and adjust salt.
  6. Prepare the base: Choose your starch. For tortillas, cut them into strips or quarters. For brown rice, fluff it with a fork.
  7. Layer the casserole: Spread half the tortilla strips (or half the rice) in the baking dish. Spoon half the meat mixture on top. Dollop half the Greek yogurt over the meat and gently spread. Sprinkle a third of the cheese. Repeat the layers with the remaining tortillas/rice, meat mixture, yogurt, and another third of the cheese. Reserve the last third of the cheese for later.
  8. Bake covered: Cover the dish with foil and bake for 15 minutes to heat through.
  9. Add cheese and finish: Remove the foil, sprinkle the remaining cheese on top, and bake uncovered for 8–10 minutes until bubbly and lightly golden.
  10. Rest and serve: Let the casserole rest 5–10 minutes to set. Top with cilantro, green onions, avocado, jalapeño, and a squeeze of lime if you like. Serve hot.