Ground Chicken Taco Casserole: High Protein One-Pan Meal (Print Version)
Ground chicken taco casserole packed with 30g protein. This easy one-pan meal is perfect for a quick, healthy weeknight dinner.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 45 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Tex-Mex
# Ingredients:
→ Savory Chicken & Aromatic Base
01 -
1 1/2 lbs ground chicken (93% lean)
02 -
1 tbsp olive oil
03 -
1 yellow onion, diced
04 -
2 cloves garlic, minced
05 -
2 tbsp taco seasoning (low sodium)
06 -
1/2 tsp ground cumin
07 -
1/4 tsp smoked paprika
08 -
Salt and black pepper to taste
→ Tex-Mex Flavor Foundation
09 -
1 (15-oz) can black beans, rinsed and drained
10 -
1 (15-oz) can fire-roasted diced tomatoes, undrained
11 -
1/2 cup low-sodium chicken broth
12 -
1/2 cup frozen corn
13 -
1/4 cup chopped green chiles (canned, mild)
→ Creamy & Cheesy Topping
14 -
1 cup shredded Monterey Jack cheese
15 -
1/2 cup plain non-fat Greek yogurt
→ Fresh Finishers
16 -
1/4 cup fresh cilantro, chopped (for garnish)
17 -
1 lime, cut into wedges (for serving)
# Instructions:
01 -
Heat 1 tbsp olive oil in a large oven-safe skillet over medium heat. Add 1 yellow onion, diced, and cook for 5-7 minutes until softened. Stir in 2 cloves garlic, minced, and cook for another minute until fragrant, being careful not to burn the garlic.
02 -
Add 1.5 lbs ground chicken (93% lean) to the skillet. Break it apart with a spoon and cook until no longer pink, about 8-10 minutes. Drain any excess fat if necessary to ensure your Ground Chicken Taco Casserole | 30g Protein One-Pan Meal remains lean and flavorful.
03 -
Stir in 2 tbsp taco seasoning (low sodium), 1/2 tsp ground cumin, 1/4 tsp smoked paprika, and salt and black pepper to taste. Add 1 (15-oz) can black beans, rinsed and drained, 1 (15-oz) can fire-roasted diced tomatoes, undrained, 1/2 cup low-sodium chicken broth, 1/2 cup frozen corn, and 1/4 cup chopped green chiles. Bring the mixture to a gentle simmer.
04 -
Preheat oven to 375°F. Once the mixture is simmering, remove the skillet from heat. Stir in 1/2 cup plain non-fat Greek yogurt until well combined. This step adds a wonderful creamy texture and extra protein to your Ground Chicken Taco Casserole | 30g Protein One-Pan Meal.
05 -
Evenly sprinkle 1 cup shredded Monterey Jack cheese over the chicken and bean mixture in the skillet. Ensure the cheese covers the entire surface for a golden, bubbly crust. Transfer the skillet to the preheated oven for baking.
06 -
Bake for 15-20 minutes, or until the cheese is melted, bubbly, and lightly golden. Carefully remove the skillet from the oven. Let the Ground Chicken Taco Casserole | 30g Protein One-Pan Meal rest for 5 minutes before serving. Garnish with 1/4 cup fresh cilantro, chopped, and serve with 1 lime, cut into wedges.
# Notes:
01 -
For a spicier kick, add a pinch of cayenne pepper or a dash of your favorite hot sauce to the chicken mixture before simmering.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven.
03 -
Serve this casserole as is for a complete meal, or with a side of shredded lettuce, extra Greek yogurt, or a few crushed tortilla chips for added crunch.
04 -
Ensure your skillet is oven-safe to truly make this a one-pan meal, minimizing cleanup. If not, transfer the mixture to a baking dish before topping with cheese.
# Tools You'll Need:
01 -
Large oven-safe skillet
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups and spoons
05 -
Can opener
06 -
Spatula or wooden spoon
# Nutrition Facts (Per Serving):
Calories: 550 kcal
Total Fat: 25 g
Total Carbohydrate: 26 g
Protein: 53 g