🌮 High-Protein Taco Casserole

🌮 High-Protein Taco Casserole

Servings: 6

Prep Time: 10 minutes

Cook Time: 30 minutes

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🧂 Ingredients

Protein Base:

• 1½ lbs lean ground beef (or ground turkey/chicken)
• 1 small onion, chopped
• 3 cloves garlic, minced

Seasoning:

• 2 tbsp taco seasoning (store-bought or homemade — see below)
• ½ tsp salt, to taste
• ¼ tsp black pepper
• ½ cup tomato sauce
• ½ cup salsa (sugar-free if low-carb)

Add-ins:

• 1 can (4 oz) diced green chiles (optional but great flavor)
• 1 cup Greek yogurt or light sour cream
• 2 large eggs, lightly beaten (helps it set)
• 1 cup shredded cheddar cheese (divided: ½ cup in mixture + ½ cup on top)
• ½ cup shredded mozzarella (optional, for extra cheesiness)

Optional veggie layer (adds fiber & volume):

• 1½ cups cauliflower rice (fresh or frozen, thawed)
• OR 1 small zucchini, shredded and squeezed dry

Toppings (optional):

• Chopped tomatoes, green onions, avocado, jalapeños, cilantro

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🌮 Homemade Taco Seasoning (optional)

Mix and store leftovers for future recipes:

• 1 tbsp chili powder
• 1 tsp cumin
• ½ tsp paprika
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp oregano
• ¼ tsp salt
• ¼ tsp pepper
• Pinch of cayenne (optional)

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🍳 Instructions

1. Preheat oven:
   Set to 375°F (190°C) and lightly grease a 9×9-inch baking dish.
2. Cook the meat:
   Heat a large skillet over medium-high. Add ground beef, onion, and garlic.
   Cook until browned (6–8 minutes). Drain excess fat if needed.
3. Add seasonings and sauce:
   Stir in taco seasoning, tomato sauce, salsa, and green chiles.
   Let simmer 2–3 minutes.
4. Mix the filling:
   In a large bowl, combine the cooked meat mixture, Greek yogurt, eggs, ½ cup cheddar cheese, and cauliflower rice (if using). Stir well.
5. Assemble the casserole:
   Pour the mixture into the prepared baking dish and smooth evenly.
   Top with remaining cheese.
6. Bake:
   Bake uncovered for 20–25 minutes, until the center is set and cheese is melted and bubbly.
7. Garnish & serve:
   Let cool 5 minutes before slicing.
   Top with chopped tomatoes, avocado, jalapeños, cilantro, or a dollop of Greek yogurt.

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💪 Nutrition (per serving)

(approximate, with lean beef + cauliflower rice)

• Calories: 330
• Protein: 38g
• Carbs: 7g
• Fat: 16g
• Fiber: 2g