Quick Description
This high-protein beef and rice casserole is a comforting and satisfying dinner that comes together in just 10 minutes of prep time. Layered with savory ground beef, cheese, and fluffy rice, it’s a perfect weeknight meal.
Servings & Timing
Servings: 6
Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: 40 minutes
Ingredients List
- 1 lb (450g) lean ground beef (or turkey for a leaner option)
- 1 cup cooked rice (use brown rice for added fiber)
- 1 1/2 cups shredded cheese (cheddar or mozzarella)
- 1/2 cup sour cream (for creaminess)
- 1/4 cup beef broth (or water)
- 1 small onion, chopped
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- 1 tablespoon olive oil (for cooking)
- Optional: 1/2 cup frozen peas or corn for added vegetables
Step-by-Step Instructions
- Preheat the Oven:
Preheat your oven to 375°F (190°C). Grease or line a 9×9-inch baking dish with cooking spray or parchment paper. - Cook the Beef:
In a skillet, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 2-3 minutes. Add the ground beef (or turkey) and cook until browned. Drain any excess fat. - Prepare the Casserole Mixture:
In a large bowl, combine the cooked rice, cooked beef mixture, garlic powder, onion powder, salt, pepper, and sour cream. Add the beef broth (or water) and mix until everything is well combined. - Assemble the Casserole:
Transfer the mixture into the prepared baking dish. Smooth it out evenly. Top with the shredded cheese, spreading it out to cover the entire casserole. - Bake:
Bake the casserole for 20–25 minutes, or until the cheese is melted and bubbly, and the edges are slightly golden. - Serve:
Let the casserole cool for a few minutes before serving. Garnish with fresh parsley or a sprinkle of additional cheese if desired.
Serving Suggestions
- Serve with a side salad or steamed vegetables for a well-rounded meal.
- Pair with a low-carb side, like sautéed spinach or roasted Brussels sprouts, for a low-carb version.
Storage
- Leftovers can be stored in an airtight container in the fridge for up to 3 days. Reheat in the microwave or oven before serving.
Tips & Variations
- Add Veggies: Stir in peas, corn, or spinach for added nutrition.
- Make it Spicy: Add red pepper flakes or chopped jalapeños to give it some heat.
- Low-Carb Version: Use cauliflower rice instead of regular rice for a low-carb version of this casserole.
Nutritional Information (Per Serving)
- Calories: 300 kcal
- Protein: 25g
- Carbs: 20g
- Fat: 15g
Benefits
- High-Protein: The ground beef and sour cream make this casserole rich in protein, helping to keep you satisfied longer.
- Quick & Easy: This casserole comes together in just a few minutes and bakes in under 30 minutes—perfect for busy weeknights.
- Customizable: You can easily add vegetables or switch up the protein to suit your tastes.
