🧀 Cheesy Mexican Casserole (Mediterranean-Style)
This Cheesy Mexican Casserole gets a healthy Mediterranean makeover — made with extra virgin olive oil, lean protein, fiber-rich beans, fresh vegetables, and moderate cheese. It’s hearty, comforting, and perfect for family dinners while staying balanced and nourishing.
Instead of heavy cream and processed ingredients, we use wholesome pantry staples inspired by the Mediterranean way of eating.
🌿 Why This Version Is Mediterranean-Friendly
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Uses extra virgin olive oil instead of butter
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Includes beans and vegetables for fiber
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Lean protein (chicken or turkey)
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Moderate, high-quality cheese
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No processed sauces
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Optional whole-grain layer
🥘 Ingredients (Serves 6)
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2 tablespoons extra virgin olive oil
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1 medium onion, chopped
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1 red bell pepper, diced
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1 zucchini, diced
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2 garlic cloves, minced
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1 pound (450g) lean ground chicken or turkey
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1 teaspoon cumin
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1 teaspoon smoked paprika
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1 teaspoon oregano
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½ teaspoon chili powder (optional)
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1 cup cooked black beans (or kidney beans)
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1 cup corn kernels (fresh or frozen)
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1 cup crushed tomatoes
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½ cup Greek yogurt (instead of sour cream)
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1 cup shredded mozzarella or Monterey Jack cheese
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½ cup grated cheddar
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1 cup cooked brown rice or quinoa (optional base layer)
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Salt & black pepper to taste
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Fresh cilantro & lime wedges for garnish
👩🍳 Instructions
1️⃣ Prepare the Base
Preheat oven to 375°F (190°C). Lightly grease a baking dish with olive oil.
If using rice or quinoa, spread it evenly on the bottom of the dish.
2️⃣ Cook the Filling
In a large skillet, heat olive oil over medium heat.
Sauté onion, bell pepper, and zucchini for 4–5 minutes until softened.
Add garlic and cook 30 seconds.
Add ground chicken/turkey and cook until browned.
Stir in cumin, paprika, oregano, chili powder, salt, and pepper.
Add beans, corn, and crushed tomatoes. Simmer 5–7 minutes.
Remove from heat and stir in Greek yogurt for creaminess.
3️⃣ Assemble
Spread mixture over rice (or directly into dish if skipping grains).
Top evenly with shredded mozzarella and cheddar.
4️⃣ Bake
Bake for 20–25 minutes, until cheese is melted and bubbly.
Optional: Broil 2–3 minutes for a golden top.
🌿 Garnish & Serve
Sprinkle with fresh cilantro and serve with lime wedges.
Pair with a simple cucumber-tomato salad drizzled with olive oil.
🍽 Nutritional Benefits
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High protein
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Rich in fiber
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Balanced carbs
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Calcium from cheese
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Antioxidants from vegetables
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Healthy fats from olive oil
❓ Q & A
Q1: Can I make this vegetarian?
Yes! Replace ground meat with:
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Lentils
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Extra beans
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Sautéed mushrooms
Q2: Can I make it low-carb?
Skip rice/quinoa and add extra zucchini or cauliflower rice.
Q3: Can I prepare it ahead?
Absolutely. Assemble, cover, and refrigerate up to 24 hours before baking.
Q4: Can I freeze it?
Yes. Freeze baked or unbaked (without fresh garnish) up to 2 months.
Q5: What cheese works best?
Mozzarella melts beautifully. Monterey Jack adds authentic Mexican flavor. A little sharp cheddar adds depth without excess fat.
Q6: Is it spicy?
Mild as written. Add jalapeños or extra chili powder if you prefer heat.
