
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
- 1Heat the olive oil in a large skillet over medium-high heat until shimmering, about 1–2 minutes. Add the ground chicken, diced onion, and a pinch of salt. Cook and stir, breaking up the chicken as it cooks, until no longer pink, about 7 minutes.
- 2Add the diced bell peppers, black beans, corn, chili powder, ground cumin, and garlic powder to the skillet. Stir to combine and cook for 2–3 minutes until fragrant.
- 3Pour in the diced tomatoes with their juices and salsa. Stir gently to incorporate, then add the brown rice (rinsed and drained) and enough water to cover the rice by about half an inch. Stir once to distribute evenly.
- 4Bring the mixture to a simmer over medium-high heat, then reduce heat to medium-low. Cover the skillet and cook for 18–22 minutes, stirring occasionally, until the rice is tender and most of the liquid is absorbed.
- 5Remove from heat and check that the rice is fully cooked and creamy (grains should be soft and some liquid may remain at the bottom). Stir in half of the shredded Mexican blend cheese until melted.
- 6Sprinkle the remaining cheese evenly over the top. Cover and let rest for 5–10 minutes off heat to allow the cheese to melt fully and any remaining liquid to absorb.
- 7Divide the casserole evenly into 4 airtight containers while hot, leaving a small gap at the top for cooling. Seal once cooled to room temperature, then refrigerate.
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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