High Protein French Onion Beef & Rice Casserole

A high-protein, one-pan casserole that is cozy, cheesy, and packed with flavor, perfect for meal prep.

Ingredients

• 2 lbs (908g) 96/4 lean ground beef
• 2 large onions (500g), thinly sliced
• 2 tsp olive oil (10ml)
• 2 tsp balsamic vinegar
• 1 tsp Worcestershire sauce
• 1 tbsp (12g) minced garlic
• 1 ½ cups (285g) uncooked jasmine rice, rinsed
• 3 cups (720ml) low-sodium beef broth
• 1 cup (240ml) Fairlife fat-free milk
• ½ cup (113g) fat-free Greek yogurt
• 1 tbsp beef bouillon + more garlic & onion powder
• 1 cup reduced fat cheddar cheese
• 1/2 cup reduced-fat mozzarella
• ½ cup (56g) parmesan cheese
• ¼ cup (15g) fresh parsley, chopped
• Salt & pepper to taste
• Crispy onions (light sprinkle)
• Extra provolone for that golden cheesy top

Instructions

1. Thinly slice two large onions and sauté them in a pan over medium high heat until soft.
2. Add Worcestershire sauce and balsamic vinegar to the onions for a French onion flavor.
3. Push onions to the side and add lean ground beef to the pan.
4. Cook the ground beef until browned and season with salt, pepper, garlic powder, and onion powder.
5. Transfer beef, onions, and remaining ingredients into a 9x13 baking dish.
6. Cover the dish with foil and bake at 375°F for 35-45 minutes.
7. If liquid isn’t fully absorbed, bake without foil for an additional 10-15 minutes.
8. Top with cheese and continue baking until the cheese is golden and melted.

Notes

Note: This casserole is macro-friendly and ideal for meal prep.

Recipe Source: “https://www.instagram.com/reel/DQhRCNRkVKh/?igsh=MWZ2dDhmeWpobHpidQ%3D%3D"