🌮 Mediterranean-Style Mexican White Trash Casserole (Lightened & Protein-Packed)

🌿 Description

This creamy, cheesy, comforting casserole is inspired by the classic “Mexican White Trash Casserole,” but made Mediterranean-style — lighter, wholesome, and packed with protein. It features lean ground chicken (or turkey), Greek yogurt instead of heavy cream, beans for fiber, corn for sweetness, and a flavorful blend of spices.

It’s hearty enough for busy weeknights, meal-prep friendly, and totally satisfying without feeling heavy.

🛒 Ingredients (Serves 6)

Protein Base:

500 g (1 lb) lean ground chicken or turkey
1 tbsp extra virgin olive oil
1 small onion, diced
2 cloves garlic, minced

Flavor & Texture:

1 cup cooked black beans (or kidney beans), drained
1 cup corn kernels (fresh or frozen)
1 can (400 g) diced tomatoes, drained slightly
1 tsp paprika
1 tsp cumin
½ tsp chili powder
½ tsp oregano
Salt & black pepper to taste

Creamy Layer (Lightened):

¾ cup plain Greek yogurt
½ cup cottage cheese (blended smooth)
1 cup shredded mozzarella or reduced-fat cheddar

Crunchy Topping:

1 cup crushed whole-grain tortilla chips or baked corn chips

Optional garnish:

Fresh cilantro
Sliced jalapeños
Diced avocado

👩‍🍳 Instructions

1️⃣ Preheat

Preheat oven to 180°C (350°F). Lightly grease a baking dish.

2️⃣ Cook the Protein

Heat olive oil in a pan. Add onion and sauté 2–3 minutes.
Add garlic and ground chicken/turkey. Cook until browned.

3️⃣ Add Flavor

Stir in beans, corn, tomatoes, and spices. Simmer 5 minutes until slightly thickened.

4️⃣ Make Creamy Mix

In a bowl, mix Greek yogurt, blended cottage cheese, and half the shredded cheese.

5️⃣ Assemble

Spread meat mixture in baking dish.
Layer creamy mixture evenly on top.
Sprinkle remaining cheese.
Finish with crushed tortilla chips.

6️⃣ Bake

Bake 20–25 minutes until bubbly and golden on top.

7️⃣ Rest & Serve

Let rest 5–10 minutes before serving. Garnish as desired.

🌿 Mediterranean Lightening Tips

Swap sour cream for Greek yogurt.
Use olive oil instead of butter.
Add zucchini or bell peppers for extra veggies.
Choose whole-grain or baked tortilla chips for a healthier crunch.

🥗 Serving Ideas

Serve with a simple cucumber-tomato salad.
Add a squeeze of fresh lime before eating.
Pair with brown rice or quinoa if desired.

❓ Q & A

Q1: Can I make this ahead of time?
Yes! Assemble and refrigerate up to 24 hours before baking.

Q2: Can I freeze it?
Yes — freeze before baking for up to 2 months. Thaw overnight before baking.

Q3: Can I make it low-carb?
Skip the tortilla chips and corn. Add extra zucchini or spinach instead.

Q4: What makes this Mediterranean-style?
Olive oil, Greek yogurt instead of heavy cream, lean protein, and a focus on whole ingredients.

Q5: Is it really guilt-free?
It’s lighter than traditional versions and balanced with protein, fiber, and healthy fats.