This Ground Beef Enchilada Casserole is a quick, nutritious twist on a classic comfort food—perfect for busy weeknights or anyone focused on eating well. Packed with lean protein, fiber-rich black beans, and gooey reduced-fat cheese, it delivers bold enchilada flavor without the guilt. Made with whole wheat tortillas and a light drizzle of olive oil, it’s a balanced meal that comes together in under 30 minutes. Fresh cilantro and red onion add a pop of freshness to every bite, making this dish as satisfying as it is smart.
Ingredients
- 8 oz lean ground beef (90% lean or higher)
- 1/2 cup canned black beans, rinsed and drained
- 1/2 cup low-sodium enchilada sauce
- 1/2 cup shredded reduced-fat cheddar cheese
- 2 small whole wheat tortillas (6-inch)
- 1/4 cup diced red onion
- 1/4 cup chopped fresh cilantro
- 1 tsp olive oil
Instructions
- Preheat your oven to 375°F (190°C) and lightly grease a small baking dish with a bit of olive oil or non-stick spray.
- Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat. Add the diced red onion and sauté for about 2–3 minutes, until the onion is soft and translucent.
- Add the lean ground beef to the skillet. Cook for 4–5 minutes, breaking it up with a spoon, until it is fully browned and no longer pink.
- Stir in the black beans and 1/4 cup of the enchilada sauce. Cook for another 1–2 minutes, allowing the flavors to combine. Remove from heat.
- Cut the two whole wheat tortillas into quarters or strips, depending on how you’d like to layer them in the baking dish.
- Begin layering the casserole: spread a thin layer of enchilada sauce on the bottom of the baking dish, add a layer of tortilla pieces, then spoon half the beef mixture over the tortillas. Repeat with another layer of tortillas and the remaining beef mixture.
- Pour the remaining 1/4 cup of enchilada sauce over the top and sprinkle evenly with the shredded reduced-fat cheddar cheese.
- Bake for 15–20 minutes, until the cheese is melted and bubbly. Remove from oven and let cool for 5 minutes, then top with chopped cilantro before serving.
Nutritional Information
Calories: 320
Protein (g): 24
Fat (g): 15
Carbohydrates (g): 22
Fiber (g): 5
Sugar (g): 3
Sodium (mg): 470
Storage Instructions
Leftover Ground Beef Enchilada Casserole can be stored in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze individual portions in freezer-safe containers for up to 3 months. Be sure to cool the casserole completely before refrigerating or freezing.
Reheating Instructions
For best results, reheat refrigerated portions in a 350°F oven for about 15–20 minutes or until heated through and the cheese is melted and bubbly. For a quicker option, microwave individual servings on medium power for 1–2 minutes, then in 30-second intervals until hot. If reheating from frozen, thaw overnight in the fridge before warming for even heating and texture.
Ingredient Modifications & Swaps
To enhance the flavor and boost the nutritional content while keeping the dish paleo-aligned, consider swapping the canned black beans and whole wheat tortillas for roasted sweet potatoes and paleo-friendly almond or cassava flour tortillas. These substitutions increase fiber and micronutrients like vitamin A and potassium, while maintaining a grain-free profile. You can also add sautéed bell peppers or spinach for extra vitamin C and iron, and choose grass-fed beef to boost omega-3 fatty acids and protein quality.
