Mexican Ground Beef Casserole: The Ultimate One-Pan Family Feast

Can a Casserole Be Both a Comfort Food and a Balanced Meal?

Did you know that according to culinary nutrition data, combining legumes (beans) with grains (rice) creates a complete protein profile, containing all nine essential amino acids? The common belief that Mexican-style casseroles are just “mushy rice and meat” is a result of over-boiling the grains. If you have been searching for a dish that maintains the integrity of the rice while delivering a bold, smoky flavor, this Mexican Ground Beef Casserole is the answer. By using the “absorption method” within the oven, we ensure the rice grains swell with the savory juices of the beef and taco spices rather than just water.

Ingredients List

Ground Beef (1 lb): 85% to 90% lean for the best flavor-to-fat ratio.
Long-Grain White Rice (1 cup): Uncooked and rinsed.
Black Beans (15 oz can): Drained and rinsed.
Corn (1 cup): Frozen, canned, or fresh.
Diced Tomatoes with Green Chiles (10 oz can): Like Rotel, undrained.
Beef Broth (1.5 cups): To cook the rice inside the casserole.
Taco Seasoning (2 tbsp): Homemade or one packet.
Mexican Cheese Blend (1.5 cups): Shredded (Cheddar, Monterey Jack, or Asadero).
Aromatics: 1 small onion (diced) and 2 cloves of garlic (minced).
Toppings: Fresh cilantro, diced avocado, and a dollop of sour cream.

Timing: Efficiency and Thermal Set

Total time investment: 55 minutes.

Prep & Sautéing: 15 minutes.
Bake Time: 35–40 minutes.
Resting Time: 5 minutes (essential for rice texture).

Step-by-Step Instructions

Step 1: The Flavor Base

Preheat your oven to 190°C (375°F). In a large skillet, brown the ground beef with the diced onions and garlic. Drain any excess grease to keep the casserole from becoming oily.

Step 2: Seasoning the Meat

Stir in the taco seasoning and the undrained diced tomatoes. Let it simmer for 2 minutes to allow the spices to bloom in the residual fat.

Step 3: The “Toss and Layer”

In a greased 9×13 inch baking dish, combine the uncooked rice, black beans, and corn. Pour the beef mixture over the top and stir gently.

Actionable Advice: Make sure the rice is evenly distributed at the bottom so every grain has access to the liquid for cooking.

Step 4: The Liquid Lock

Pour the beef broth over the entire mixture. Cover the dish tightly with aluminum foil.

Expert Insight: A tight seal is critical. If steam escapes, the rice on top will remain crunchy and undercooked.

Step 5: The Two-Stage Bake

Bake for 30 minutes. Remove the foil, sprinkle the shredded cheese over the top, and bake for an additional 5–10 minutes uncovered until the cheese is bubbly and the rice is tender.

Nutritional Information

Calories: 425 kcal per serving (based on 6 servings).
Protein: 28g (excellent for muscle maintenance).
Total Fat: 19g (sourced from beef and cheese).
Saturated Fat: 9g.
Total Carbohydrates: 36g.
Dietary Fiber: 6g (24% of Daily Value from beans and corn).
Iron: 20% of Daily Value.

Common Mistakes to Avoid

Using Instant Rice: This recipe is designed for standard long-grain rice. Instant rice will turn to mush in the 35-minute bake time.
Skipping the Rinse: Rinsing your rice removes excess starch, which prevents the casserole from becoming “gummy.”
Not Draining the Beef: Excess fat will float to the top and prevent the cheese from browning properly.

Storing and Serving

Storage: This casserole is even better the next day! Store in an airtight container for up to 4 days.
Freezing: You can freeze the baked casserole for up to 3 months. Thaw overnight in the fridge before reheating.
The Refresh: If the rice seems dry when reheating, add a tablespoon of water or salsa before microwaving to restore the moisture.

Would you like me to help you create a “Five-Minute Homemade Taco Seasoning” to avoid the extra sodium found in store-bought packets?