Mediterranean Taco Casserole

by
Print PDF eBook

Mediterranean Taco Casserole

Description:

This Mediterranean Taco Casserole is a vibrant fusion of classic taco flavors with fresh Mediterranean ingredients like olives, feta, chickpeas, and herbs. It’s a nutritious, family-friendly dish that’s perfect for meal prep or a comforting weeknight dinner. Layers of ground turkey (or beef), vegetables, whole grains, and melted cheese make it both satisfying and healthy.

️ Ingredients:

For the Base:

  • 1 lb ground turkey or lean ground beef

  • 1 tbsp olive oil

  • 1 small red onion, diced

  • 3 garlic cloves, minced

  • 1 tsp smoked paprika

  • 1 tsp ground cumin

  • 1/2 tsp cinnamon (Mediterranean touch!)

  • Salt & pepper to taste

Veggies & Legumes:

  • 1 cup cherry tomatoes, halved

  • 1 zucchini, diced

  • 1/2 cup kalamata olives, sliced

  • 1 can (15 oz) chickpeas, drained and rinsed

  • 1/2 cup roasted red peppers, chopped

Grain Layer:

  • 2 cups cooked quinoa or brown rice

Topping:

  • 1 cup shredded mozzarella or crumbled feta (or both!)

  • 1/4 cup fresh parsley or mint, chopped

  • Optional: dollop of Greek yogurt

‍ Instructions:

  1. Preheat oven to 375°F (190°C).

  2. In a large skillet, heat olive oil over medium heat. Add red onion and garlic; sauté 2–3 minutes.

  3. Add ground turkey or beef, break apart with a spoon. Cook until browned, ~6–7 minutes.

  4. Stir in cumin, paprika, cinnamon, salt, and pepper.

  5. Add zucchini, tomatoes, roasted red peppers, and chickpeas. Cook 3–4 minutes.

  6. Stir in olives and remove from heat.

  7. In a 9×13 baking dish, layer cooked quinoa or rice evenly on the bottom.

  8. Add meat and veggie mixture on top of grains.

  9. Sprinkle mozzarella or feta on top.

  10. Bake uncovered for 15–20 minutes until cheese is melted and bubbly.

  11. Garnish with chopped herbs and serve with Greek yogurt if desired.

Servings:

  • Serves 6

  • Great for leftovers and meal prep!

Nutritional Info (per serving, approx.):

Note: Will vary depending on exact ingredients used

  • Calories: 380

  • Protein: 27g

  • Carbs: 32g

  • Fat: 17g

  • Fiber: 6g

  • Sugar: 5g

  • Sodium: 520mg

Benefits:

✅ High in protein – great for muscle maintenance
✅ Rich in fiber – supports digestion and satiety
✅ Mediterranean ingredients – known for heart-healthy fats
✅ Balanced macros – ideal for meal prep and weight management
✅ Customizable – can be vegetarian or dairy-free

Tips:

  • Make it vegetarian: Swap meat for lentils or more chickpeas.

  • Add crunch: Sprinkle with crushed pita chips before baking.

  • Use leftovers: Wrap in a flatbread for a Mediterranean taco wrap.

  • Spice it up: Add harissa or crushed red pepper for heat.

  • Make ahead: Assemble the casserole ahead of time and bake when ready.

❓Q & A:

Q: Can I freeze this casserole?
A: Yes! Cool completely, wrap tightly, and freeze up to 2 months. Thaw overnight before reheating.

Q: Can I use different grains?
A: Definitely. Farro, couscous, or even orzo work well too.

Q: What cheese is best?
A: Feta adds a salty tang; mozzarella gives that melty pull. Use either or a combo!

Q: Is this gluten-free?
A: Yes—if you use gluten-free grains like quinoa or brown rice and ensure all packaged items are certified GF.

Q: Can kids eat this?
A: Absolutely. You can reduce the spices slightly for younger palates.

Leave a Comment