Instant Pot Mexican Casserole
This Instant Pot Mexican Casserole provides 40g protein and 598 calories per serving across just 4 portions, delivering caloric density for muscle-building phases. Quick-preps on the stovetop with minimal hands-on time, letting you consolidate cooking into single sessions. Built for lifters in surplus who need filling, protein-rich meals that satisfy training appetite.
Ingredients
- •Olive oil(10g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Ground Chicken(454g)
Usually near ground turkey in the meat section. Check fat % on label.
- •Yellow Onion
- •1 teaspoon kosher salt
- •Bell Pepper
- •Bell Pepper
- •Beans, Black, Canned, Drained
- •Corn, Sweet, Frozen(240g)
- •Chili powder(30g)
- •Cumin, Ground(15g)
- •Garlic powder(5g)
- •1/4 cup water (plus additional if you have a newer Instant Pot (see recipe notes below))
- •Canned Diced Tomatoes
- •Salsa, Prepared, Red, Store-Bought(480g)
- •Brown Rice(240g)
- •Mexican Blend Cheese(240g)
Instructions
- 1Turn the Instant Pot to SAUTE and add the oil. Once the oil is hot and shimmering, add the chicken, onion, and salt. Cook and stir, breaking up the chicken as you go, until the meat is no longer pink, about 7 minutes. Add the red bell pepper, green bell pepper and black beans, corn, chili powder, cumin, and garlic powder. Stir to combine.
- 2Splash in the water and scrape up all of the stuck on bits of food. Make sure to get every bit off so that you avoid a burn warning. Pour in the diced tomatoes in their juices and salsa. Do not stir. Rinse the brown rice and drain (this will help prevent a "burn" warning). Add the brown rice and once again do not stir (again, we are trying to avoid the burn warning here). With the back of a spoon or a spatula, gently push the rice down and spread it evenly so that it is submerged in liquid.
- 3Cover and seal the Instant Pot. Cook on high pressure (manual) for 20 minutes. Allow the pressure to release naturally for 20 minutes, and then vent to release any remaining pressure. Remove the lid and stir. At this point, the rice may still have a bit of liquid at the bottom, but it will continue to absorb as the casserole sits. Taste and adjust any seasonings as desired.
- 4Stir in 1/2 cup of the shredded cheese, then sprinkle the remaining cheese over the top. Set the lid back on the Instant Pot (no need to seal; just make sure it is resting on top). Let rest 10 additional minutes to allow the cheese to melt and more of the liquid to absorb. Serve hot with any desired toppings.
Nutrition — Per Serving
598
calories
40g
protein
33g
fat
- Carbohydrates
- 39g
- Saturated fat
- 14.9g
- Sodium
- 804 mg
- Dietary fiber
- 8.1g
4 servings per batch · ~429g each
Macro data sourced from USDA FoodData Central
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How much protein does Instant Pot Mexican Casserole have per serving?
Each serving contains 40g of protein and 598 calories with 33g fat and 39g carbs. The balanced macro split supports both muscle gain and maintenance phases depending on your overall daily targets.
How long does Instant Pot Mexican Casserole take to prep?
The recipe batch-preps 4 servings using quick prep methods on the stovetop, making it ideal for smaller households or shorter meal prep cycles. Each batch gives you multiple dinners ready without extended cooking time.
Is Instant Pot Mexican Casserole good for muscle gain?
At 40g protein, 598 calories, and 39g carbs per serving, this recipe supports muscle gain with adequate carbs for workout performance and recovery. The calorie density makes it suitable for eating in a surplus while maintaining your protein target.
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