This Mexican Ground Beef Casserole is a healthy, flavor-packed meal that comes together in no time — perfect for busy weeknights or health-conscious meal preppers. Made with lean ground beef, fiber-rich black beans, hearty brown rice, and zesty tomatoes and chilies, it delivers big flavor without the guilt. A sprinkle of reduced-fat cheddar adds just the right touch of indulgence. With bold spices and satisfying textures, this casserole proves that healthy eating doesn’t mean sacrificing taste.
Ingredients
- 8 oz lean ground beef (90% lean or higher)
- 1/2 cup chopped onion
- 1/2 cup canned black beans, drained and rinsed
- 1/2 cup cooked brown rice
- 1/2 cup diced tomatoes with green chilies (canned)
- 1/2 tsp ground cumin
- 1/4 tsp chili powder
- 1/4 cup shredded reduced-fat cheddar cheese
Instructions
- Preheat your oven to 375°F (190°C).
- Heat a nonstick skillet over medium heat. Add the lean ground beef and chopped onion, and cook for 5–7 minutes, breaking up the beef with a spoon, until the meat is fully browned and the onion is soft.
- Drain any excess grease from the skillet, if needed.
- Add the black beans, cooked brown rice, diced tomatoes with green chilies, cumin, and chili powder to the skillet. Stir well to combine all ingredients thoroughly.
- Cook the mixture for another 3–4 minutes over medium heat, stirring occasionally, until everything is heated through and the flavors are well blended.
- Transfer the mixture into a small baking dish (around 8×8 inches or similar-sized), spreading it evenly.
- Sprinkle the shredded reduced-fat cheddar cheese evenly over the top.
- Bake uncovered for 10–12 minutes, or until the cheese is melted and bubbly. Remove from the oven and let rest for 5 minutes before serving.
Nutritional Information
Calories: 280
Protein (g): 23
Fat (g): 12
Carbohydrates (g): 18
Fiber (g): 4
Sugar (g): 3
Sodium (mg): 460
Storage Instructions
Store any leftover Mexican Ground Beef Casserole in an airtight container in the refrigerator for up to 4 days. For longer storage, place the cooled casserole in a freezer-safe container and freeze for up to 2 months. When freezing individual portions, wrap them tightly in foil or store them in freezer bags for easy reheating later.
Reheating Instructions
To reheat, microwave individual portions on medium power for 2–3 minutes, stirring halfway through to ensure even heating. For the best texture and flavor, reheat in the oven at 350°F (175°C) for about 15–20 minutes until heated through. If reheating from frozen, allow to thaw in the refrigerator overnight before heating for optimal results.
Ingredient Swaps & Enhancements
To enhance the flavor and nutrition of this casserole while keeping it aligned with a paleo-inspired approach, you can replace the black beans and brown rice—both not typically paleo—with riced cauliflower and extra vegetables like zucchini or bell peppers, which increase fiber and micronutrient content. Swapping cheddar cheese for a dairy-free cheese or nutritional yeast keeps it dairy-free while still adding flavor. You can also add ground turkey or bison to diversify protein sources. Including leafy greens like spinach boosts folate and iron, all while staying in line with paleo-friendly principles.
