
Ground Beef Casserole
Ground Beef Casserole delivers 37g protein and 618 calories per serving, combining protein and carbs in one dish for streamlined meal prep. Six servings come from a single stovetop batch, reducing cooking sessions and cleanup when bulking or maintaining calories. Cook this on Sunday to cover multiple dinners while hitting consistent macro targets.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •90/10 Ground Beef(454g)
- •Yellow Onion
- •Bell Pepper
- •Bell Pepper
- •1 1/4 teaspoons kosher salt (divided)
- •1/2 teaspoon ground black pepper
- •Garlic(15g)
- •Rotel, Diced Tomatoes & Green Chilies, Original
Rotel diced tomatoes & green chilies. Original (not hot) unless you want spice.
- •Tomato Sauce
- •Pasta, Penne, White, Dry(340g)
- •Greek Yogurt, Plain, Whole Milk(240g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Cream Cheese, 1/3 Less Fat (Neufchatel)(113g)
Standard block cream cheese. Neufchatel (1/3 less fat) is a good swap.
- •Cornstarch(15g)
- •Cheddar Cheese(227g)
- •Green Onion (Scallion)
Instructions
- 1Heat the olive oil in a wide, deep skillet over medium-high heat. Once shimmering, add the ground beef, onion, and both bell peppers. Cook 8–10 minutes, breaking apart the beef with a spoon, until the meat is no longer pink and the onions are translucent. Drain excess fat if needed.
- 2Stir in the fresh garlic and cook 30 seconds over medium-high heat, stirring constantly, until fragrant. Add the Rotel tomatoes and tomato sauce, then simmer 10 minutes over medium heat, stirring occasionally, until the sauce thickens slightly.
- 3While the beef mixture simmers, bring a large pot of salted water to a boil over high heat. Add the penne and cook 1–2 minutes under al dente (still firm to the bite), about 8–9 minutes total. Reserve 1½ cups of pasta water, then drain the pasta and set aside.
- 4Pour ½ cup of the reserved pasta water into the empty pot. Add the cream cheese, Greek yogurt, cornstarch, and whisk over medium heat for 2–3 minutes until smooth. Stir in one-third of the cheddar cheese and whisk until mostly combined.
- 5Add the remaining 1 cup pasta water and the cooked penne to the cheese mixture. Stir over medium heat for 2 minutes until the sauce coats the noodles, then remove from heat. Fold in half of the green onions.
- 6Transfer the penne mixture to a 9×13-inch baking dish, spreading into an even layer. Spoon the beef mixture evenly over the top and sprinkle with the remaining cheddar cheese.
- 7Cover loosely with foil and bake at 350°F for 25–30 minutes until the cheese is golden brown and the edges bubble. Uncover the last 5 minutes if extra browning is desired.
- 8Remove from heat and let rest 10 minutes. Divide evenly into 6 airtight containers while hot, then garnish each with remaining green onions. Cool to room temperature before sealing and refrigerating.
Nutrition — Per Serving
618
calories
37g
protein
30g
fat
- Carbohydrates
- 49g
- Saturated fat
- 13.9g
- Sodium
- 378 mg
- Dietary fiber
- 1.9g
6 servings per batch · ~237g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Ground Beef Casserole have per serving?
Each serving delivers 37g of protein and 618 calories with 30g fat and 49g carbs. This is a balanced macro profile that leans toward muscle gain phases with substantial carbohydrate content.
How long does Ground Beef Casserole take to prep?
Marked as quick prep and batches into 6 servings, you can cook this entire dish on the stovetop and portion out multiple dinners or lunches at once. Scaling is straightforward for weekly meal prep.
Is Ground Beef Casserole good for muscle gain?
With 37g protein and 49g carbs per 618-calorie serving, this casserole supplies both the protein for recovery and carbohydrates for post-workout fuel. It's well-suited for training days when you need sustained energy and amino acids.
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