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Taco Casserole

Irresistible Taco Casserole: Quick, High-Protein Delight

This Taco Casserole packs irresistible flavors and 32g of protein per serving in a comforting, gluten-free meal.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Mexican
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Casserole
  • 1 tablespoon Olive oil You can substitute with avocado oil or flaxseed oil.
  • 1 pound Lean ground beef Consider ground turkey or plant-based meat for a lighter option.
  • 1/2 medium Yellow onion, chopped White or red onions work too.
  • 1 tablespoon Chili powder Swap with paprika or chipotle powder blend.
  • 1 teaspoon Paprika Smoked paprika delivers a richer taste.
  • 1 teaspoon Garlic powder Garlic flakes can be used as a substitute.
  • 1 teaspoon Onion powder Onion flakes are a convenient alternative.
  • 1/2 teaspoon Ground cumin Coriander powder can be used if out of cumin.
  • 2 cups Tortilla chips, crushed Crushed cornflakes or low-carb tortillas work well.
  • 1 can Black beans, rinsed and drained Feel free to substitute with kidney beans or chickpeas.
  • 1 can Corn, drained Frozen peas or diced bell peppers can also be used.
  • 1 jar Salsa Pico de gallo or homemade can elevate the dish.
  • 2 cups Cheddar cheese, shredded, divided Consider Monterey Jack or non-dairy options.

Equipment

  • Large Skillet
  • 9x13 inch casserole dish

Method
 

Step-by-Step Instructions for Taco Casserole
  1. Preheat your oven to 350°F (175°C). Heat olive oil in a large skillet over medium-high heat.
  2. Add ground beef and yellow onion to the skillet, cooking for about 5 minutes until beef is browned.
  3. Stir in chili powder, paprika, garlic powder, onion powder, and cumin, cooking for another 5 minutes.
  4. Layer crushed tortilla chips in a 9x13-inch casserole dish.
  5. Combine cooked meat mixture with black beans, corn, salsa, and 1 cup of cheddar cheese, then pour over chips.
  6. Top with remaining cheddar cheese and bake for 15-20 minutes until cheese is melted and bubbly.
  7. Cool slightly before serving with fresh toppings like diced tomatoes, avocado, or sour cream.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 30gProtein: 32gFat: 22gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 900mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 500IUVitamin C: 10mgCalcium: 200mgIron: 3mg

Notes

Drain excess liquids from meat mixture to prevent sogginess. Customize ingredients based on preferences.

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