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High-Protein Cowboy Casserole

A hearty and protein-packed cowboy casserole that is easy to make and loved by the whole family.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Dinner, Main Course
Cuisine: American
Calories: 400
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1 pound ground beef You can substitute with ground turkey or chicken for a lighter version.
  • 1 can (15 oz) kidney beans, drained and rinsed
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) corn, drained
  • 1 cup shredded cheese (cheddar or your choice) Experiment with different cheeses like pepper jack.
  • 1 cup diced tomatoes (canned or fresh)
  • 1 none onion, chopped
  • 2 cloves garlic, minced Toasting the garlic enhances the flavor.
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1 cup cooked rice or quinoa (optional) Can substitute with other grains like farro or barley.

Method
 

Preparation
  1. Preheat the oven to 350°F (175°C).
  2. In a large skillet, brown the ground beef over medium heat. Drain any excess fat.
  3. Add the chopped onion and minced garlic to the skillet, cooking until softened.
  4. Stir in the kidney beans, black beans, corn, diced tomatoes, chili powder, cumin, salt, and pepper.
  5. If using, add the cooked rice or quinoa, mixing until well combined.
  6. Transfer the mixture to a greased baking dish.
  7. Top with shredded cheese.
  8. Bake in the preheated oven for 25-30 minutes, or until the cheese is melted and bubbly.
  9. Let cool for a few minutes before serving.

Notes

This casserole stores well in the fridge for 3-4 days or can be frozen for up to 3 months. Cover and refrigerate before baking if prepared ahead.