Weekly Meal Prep: High Protein Mexican Casserole (60g+ Protein) 🌮🍲💪
Meal prepping doesn’t have to be boring, and this High-Protein Mexican Casserole proves it. Loaded with lean ground chicken, hearty beans, veggies, and cauliflower rice, this dish delivers over 60 grams of protein per serving while staying flavorful and satisfying. Perfect for busy weekdays, gym-goers, or anyone looking to fuel their body with wholesome, nutrient-dense food.
The best part? This casserole is versatile, easy to make in large batches, and can be frozen for future meals. It’s budget-friendly too, using Great Value brand ingredients while still delivering restaurant-quality taste.
Ingredients for Mexican Casserole 🛒
Protein
- Homemade ground chicken (about 2 lbs for high protein)
Vegetables & Base
- 2 (10 oz) bags cauliflower rice
- Great Value peppers & onions blend (frozen, about 1 bag)
- 1 can fire-roasted Great Value taco sauce
- 2 cans black beans, drained and rinsed
- 2 cans Mexican-style corn, drained
- 2 cans diced green chilies
Seasonings & Toppings
- Taco seasoning, cumin, garlic powder, chili powder (to taste)
- 3 tablespoons Walden Farms Street Taco Sauce – Queso variety
Step-by-Step Instructions 👩🍳
Step 1: Cook the Ground Chicken
In a large skillet, cook ground chicken until browned and fully cooked. Drain excess liquid if needed. Season with taco spices while cooking for maximum flavor.
Step 2: Add Vegetables
Stir in the peppers & onions blend, cauliflower rice, corn, and green chilies. Cook for 5–7 minutes until veggies are tender and water from cauliflower rice evaporates.
Step 3: Mix in Beans & Sauce
Add black beans and fire-roasted taco sauce. Stir well to combine all ingredients, letting flavors meld for another 5 minutes.
Step 4: Assemble Casserole
Transfer mixture to a large baking dish. Spread evenly and top with the Walden Farms queso taco sauce.
Step 5: Bake (Optional)
You can serve as-is, or bake at 375°F (190°C) for 20 minutes for a more casserole-style texture.
Step 6: Portion for Meal Prep
Divide into containers for weekly lunches or dinners. This recipe makes about 6–8 hearty servings.
Chef Tips 👨🍳
Chef Gordon Ramsay: “Always brown your ground chicken deeply—it builds flavor. A squeeze of fresh lime juice at the end makes the dish pop.”
Chef Bobby Flay: “For an extra layer of smoky flavor, add roasted poblano peppers or a dash of chipotle powder.”
Ree Drummond (The Pioneer Woman): “Don’t be afraid to double this recipe. It freezes beautifully and reheats for quick family dinners.”
Nutrition & Health Benefits 🥦
This casserole is high in protein, fiber, and essential nutrients while staying relatively low in carbs thanks to the cauliflower rice. Here’s an approximate breakdown per serving (6 servings):
| Nutrient | Per Serving | Benefits |
|---|---|---|
| Calories | 520 kcal | Fuel for workouts and daily energy |
| Protein | 62 g | Supports muscle growth and satiety |
| Carbohydrates | 32 g | Balanced carbs from beans and corn |
| Fiber | 10 g | Aids digestion and fullness |
| Total Fat | 14 g | Healthy fats from sauce and cooking oil |
| Sodium | 950 mg | Flavorful, but monitor if reducing salt intake |
Health & Safety Tips ⚠️
- Rinse canned beans to reduce sodium.
- Cook chicken thoroughly to 165°F (74°C).
- Use fresh lime juice and cilantro to add flavor without extra calories.
- Store in airtight containers in the fridge for up to 4 days or freeze for 2 months.
- Keep toppings like cheese or avocado separate until serving to maintain freshness.
Serving Suggestions & Variations 🍽️
- Keto-Friendly: Omit beans and corn, double cauliflower rice.
- Cheesy Bake: Add shredded cheddar or pepper jack before baking.
- Fiesta Bowl: Serve over lettuce with salsa, guacamole, and jalapeños.
- Breakfast Twist: Top with a fried egg and hot sauce in the morning.
FAQs About High Protein Mexican Casserole ❓
1. Can I use ground beef instead of chicken?
Yes, but chicken is leaner and keeps protein high with less fat. Ground turkey is another great option.
2. How do I keep it from being watery?
Cook cauliflower rice until excess liquid evaporates before combining ingredients.
3. Can I make this dairy-free?
Yes—skip the queso sauce or replace with a dairy-free alternative.
4. How long does it last in the fridge?
Up to 4 days in airtight containers. Reheat in the microwave or oven.
5. Can I freeze it?
Yes—store in freezer-safe containers for up to 2 months.
6. Is this recipe spicy?
It’s mildly spicy from green chilies. Add jalapeños or hot sauce for extra heat.
7. Can I use fresh veggies instead of frozen?
Yes—fresh bell peppers, onions, and corn work perfectly.
8. How many servings does this make?
About 6–8 servings depending on portion size.
9. Can I add cheese inside the casserole?
Yes, mixing cheese into the casserole before baking adds richness.
10. Is this recipe good for bodybuilding?
Yes—with over 60g protein per serving, it’s ideal for muscle recovery and growth.
More High-Protein Meal Prep Ideas 💪
Check out our high-protein meal prep recipes, healthy casseroles, and Mexican-inspired dinners for more ideas.
Final Thoughts
This High Protein Mexican Casserole is proof that meal prep can be delicious, hearty, and packed with nutrition. With lean chicken, wholesome beans, and low-carb cauliflower rice, it’s a dish that satisfies cravings while fueling your goals. Make a batch this week and enjoy stress-free, protein-packed meals all week long. 🌮✨
