High-Protein Beef and Rice Casserole
Ingredients
- 1 lb lean ground beef (90–93%)
- 1 cup uncooked long-grain rice (white or brown*)
- 2 cups beef broth (low sodium)
- 1 cup cottage cheese (or plain Greek yogurt)
- 1 cup shredded cheddar or mozzarella (high-protein if available)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup diced tomatoes (canned, drained)
- 1 tsp paprika
- 1 tsp Italian seasoning
- ½ tsp black pepper
- ½ tsp salt (adjust to taste)
- Optional: chopped parsley or green onions
*Brown rice may need an extra ½ cup broth and ~10 more minutes.
Instructions
- Preheat oven to 375°F (190°C). Lightly grease a 9×13 baking dish.
- Brown the beef
In a skillet over medium heat, cook ground beef with onion and garlic until beef is fully browned. Drain excess fat. - Season
Stir in paprika, Italian seasoning, salt, and pepper. - Assemble
In the baking dish, add uncooked rice, beef mixture, diced tomatoes, and beef broth. Stir to combine. - Cover & bake
Cover tightly with foil and bake for 45–50 minutes, until rice is tender. - Protein boost
Remove foil, stir in cottage cheese and half of the shredded cheese. - Top & finish
Sprinkle remaining cheese on top. Bake 10–15 minutes uncovered until bubbly and lightly golden. - Rest
Let sit 5–10 minutes before serving.
Macros (Approx. per serving – makes 6)
- Protein: 35–40g
- Calories: ~450–500
- Carbs: ~40g
- Fat: ~15g
(Will vary based on beef and cheese used.)
Make It Even Higher Protein
- Swap half the rice for cauliflower rice
- Use 96% lean beef
- Add egg whites (¼–½ cup) when stirring in cottage cheese
- Use protein-enhanced pasta rice or high-protein shredded cheese
