COUNSELING FOR INDIVIDUALS READY TO MAKE A CHANGE IN THEIR HEALTH!
TACO CASSEROLE RECIPE
This hearty Taco Casserole is a flavorful and satisfying dish packed with lean ground beef, fresh vegetables, black beans, and perfectly seasoned rice. This one-dish recipe is perfect for family dinners or potlucks. Serve it as-is or with your favorite toppings like sour cream, avocado, or fresh cilantro!
Taco Casserole Recipe
Prep: 20 minutes
Cook: 55 minutes
Total: 1 hour 15 minutes
Servings: 8 servings
This taco casserole is a flavorful, crowd-pleasing dish that combines seasoned ground beef, fresh veggies, hearty rice, and melty cheese in one easy-to-make bake. Perfect for weeknight dinners or meal prep, it’s a healthy and satisfying twist on classic taco flavors that everyone will love!
Kitchen Tools Needed
Measuring Spoons
Measuring Cups
9x13-inch baking dish
Large Skillet
Aluminum Foil
Ingredients
- Cooking spray
- 1 lb. lean ground beef
- ½ medium onion, diced
- 1 small bell pepper, diced
- 2 small zucchini, diced
- 3 cloves garlic, peeled and minced
- 2 Tablespoons taco seasoning
- 1 (14-oz.) can fire-roasted diced tomatoes
- 1 (6-ounce) can tomato paste
- 2 ¾ cups beef broth
- ½ cup frozen corn
- 1 (15-oz.) can black beans, drained and rinsed
- 1 cup uncooked long-grain white rice
- 1 ½ cups shredded cheddar cheese or Monterey jack cheese, divided
Instructions
Prepare the Baking Dish: Preheat the oven to 375°F. Lightly coat a 9×13-inch baking dish with cooking spray and set aside.
Cook the Meat and Veggies: Heat a large skillet over medium-high heat. Spray the pan with cooking spray, then add the ground beef, onion, and bell pepper. Cook for about 8 minutes, using a spatula to break up the meat, until the beef is just barely pink and the vegetables are softened. Add the zucchini, garlic, and taco seasoning. Stir and cook for another 3–4 minutes until the zucchini is tender. Remove from heat and drain any excess fat if needed.
Combine Ingredients: Transfer the beef and vegetable mixture to the prepared baking dish. Stir in the diced tomatoes, tomato paste, beef broth, black beans, corn, rice, and ½ cup of shredded cheese until everything is well combined.
Bake the Casserole: Cover the baking dish with foil and bake for 50–65 minutes, or until the rice is tender. Remove the foil, sprinkle the remaining cheese over the top, and bake for an additional 5–10 minutes, until the cheese is melted and bubbly.
Finish and Serve:
Let the casserole rest for 5 minutes before serving. Top with your favorite garnishes, such as avocado, salsa, or sour cream. Enjoy!
Nutrition Information
Serving: 1/8th of recipe (without toppings), Calories: 430 kcal, Carbohydrates: 57g, Protein: 25g, Fat: 10g, Saturated fat: 5g, Sodium: 500mg, Fiber: 6g, Sugar: 6g.
Benefits of Taco Casserole
Nutritionally Balanced:
- Packed with lean protein from ground beef and black beans, along with fiber-rich vegetables like zucchini, bell peppers, and corn.
Easy One-Dish Meal:
- Everything is prepared in a single baking dish, reducing the need for multiple pots and pans, and making cleanup quick and simple.
Versatile and Customizable:
- You can easily swap ingredients to fit your preferences, such as using ground turkey, adding jalapeños for spice, or incorporating other vegetables.
Family-Friendly:
- A cheesy, flavorful dish that appeals to both kids and adults, making it perfect for weeknight dinners or gatherings.
This taco casserole is a flavorful, easy-to-make, and nutritionally balanced dish that’s perfect for busy weeknights or meal prep. With its bold spices, hearty ingredients, and cheesy topping, it’s a family-friendly recipe that’s sure to become a favorite!
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