Mexican White Trash Casserole
I was meal prepping last Sunday when it hit me.
Why do all my favorite comfort foods have to be carb-heavy?
This high protein version of Mexican White Trash Casserole changed everything. We’re talking 45 grams of protein per serving, which means you can actually eat this after the gym without feeling guilty.
I kept all the flavors you love from the original but swapped in ingredients that’ll actually fuel your muscles instead of just sitting heavy in your stomach.
The crazy part? It tastes even better than the regular version.
What You’ll Need
The Protein-Packed Base
| Ingredient | Amount | Protein Content |
|---|---|---|
| Lean ground beef (93/7) | 1.5 pounds | ~120g |
| Boneless chicken breast | 1 pound, diced | ~100g |
| Greek yogurt (plain, non-fat) | 1 cup | 23g |
| Low-fat cottage cheese | 1 cup | 28g |
| Black beans | 15 oz can, drained | 26g |
| Egg whites | 4 large | 14g |
The Flavor Builders
| Ingredient | Amount | Notes |
|---|---|---|
| Onion | 1 large | Diced |
| Garlic | 4 cloves | Minced |
| Taco seasoning | 2 packets | Or 4 tbsp homemade |
| Rotel tomatoes | 10 oz can | Undrained |
| Bell peppers | 2 medium | Any color, diced |
| Jalapeños | 2 fresh | Optional, diced |
| Cumin | 1 tsp | Extra depth |
| Chili powder | 1 tbsp | Boost the flavor |
The Cheese Situation
| Cheese Type | Amount | Why It Works |
|---|---|---|
| Reduced-fat Mexican blend | 2 cups | 14g protein per cup |
| Part-skim mozzarella | 1 cup | Adds stretch, 8g protein |
The Crunch Factor
Instead of Fritos:
- 2 cups crushed protein tortilla chips (Quest or similar)
- 1 cup crushed pork rinds (adds 17g protein)
Fresh Toppings
- Cherry tomatoes, halved
- Fresh cilantro, chopped
- Green onions, sliced
- Jalapeño slices
- Lime wedges
- Hot sauce
Tools You Need
✓ Large skillet
✓ 9×13 inch baking dish
✓ Food processor or zip-top bag (for crushing)
✓ Mixing bowls (2 medium)
✓ Wooden spoon
✓ Sharp knife & cutting board
✓ Measuring cups & spoons
Why This High Protein Version Hits Different
Here’s what nobody tells you about protein-packed meals.
They don’t have to taste like cardboard.
I’ve tried those sad, dry chicken breast casseroles that are supposed to be “healthy.” They’re awful. This isn’t that.
What makes this version work:
The cottage cheese melts into the meat mixture and you can’t even tell it’s there. It just makes everything creamier while adding a massive protein boost.
Greek yogurt replaces sour cream and brings that tangy flavor plus way more protein.
Using both ground beef AND chicken gives you different textures and keeps every bite interesting.
The pork rinds? Game changer. They stay crunchy, add zero carbs, and pack serious protein.
Total protein per casserole: 360g (based on 8 servings = 45g per serving)
That’s more protein than most people eat in an entire day.
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The Macro Breakdown That’ll Make You Happy
Per Serving (1/8 of casserole)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 425 | – |
| Protein | 45g | 90% |
| Carbs | 22g | 8% |
| Fat | 18g | 23% |
| Fiber | 6g | 21% |
| Sugar | 4g | – |
| Sodium | 890mg | 39% |
Macro Split
Protein: 42% Carbs: 21% Fat: 37%
Compare that to the original version:
| Version | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|
| Original | 28g | 35g | 30g | 520 |
| High Protein | 45g | 22g | 18g | 425 |
You’re getting 60% more protein, fewer carbs, less fat, AND fewer calories.
Pro Tips for Protein Perfection
Don’t Skip the Cottage Cheese
I know it sounds weird in a Mexican casserole.
Trust me on this.
Blend it smooth in a food processor first, and it melts into the meat mixture like a dream. Nobody will know it’s there, but your muscles will thank you.
Cook the Chicken First
Dice it small (about 1/2 inch pieces) and cook it separately from the beef.
Chicken breast can get dry if overcooked, so you want to pull it right when it hits 165°F.
Pro move: Season it with half the taco seasoning while it cooks.
The Pork Rind Secret
Crush them right before assembling.
If you crush them too early, they’ll get stale and lose their crunch.
I use a zip-top bag and a rolling pin. Takes 30 seconds and works perfectly.
Layer Smart
The order matters:
Bottom layer needs protein chips (they can handle moisture better). Top layer gets pork rinds (they’ll stay crispier).
Make it Meal Prep Friendly
Portion it out right after it cools.
I use glass containers with dividers and add fresh toppings separately. Stays fresh for 5 days, and you’ve got lunch or dinner ready to grab.
How to Make It (Step by Step)
Step 1: Prep Your Protein
Time: 10 minutes
- Dice chicken into 1/2 inch cubes
- Blend cottage cheese until smooth
- Mix Greek yogurt with egg whites in a bowl
- Set everything within reach
Step 2: Cook the Chicken
Time: 6-8 minutes
Heat a large skillet over medium-high.
Add chicken, half the taco seasoning, salt, and pepper.
Cook until just done (165°F internal temp).
Remove and set aside.
Step 3: Brown the Beef
Time: 7-9 minutes
Same skillet, no need to wash it.
Brown the lean ground beef, breaking it up as it cooks.
Drain any excess fat (there won’t be much with 93/7).
Step 4: Build the Flavor Base
Time: 5 minutes
Add to the beef:
- Diced onion
- Minced garlic
- Bell peppers
- Jalapeños (if using)
Cook until vegetables soften.
Step 5: Season Everything
Time: 2 minutes
Stir in:
- Remaining taco seasoning
- Cumin
- Chili powder
- Rotel (with liquid)
- Black beans
Let it simmer for 2 minutes.
Step 6: Add the Dairy
Time: 3 minutes
Turn heat to low.
Fold in:
- Blended cottage cheese
- Greek yogurt mixture
- Cooked chicken
Mix until everything’s combined and heated through.
Taste it now. Adjust seasonings.
Step 7: Assemble Your Layers
Preheat oven to 375°F (notice it’s higher than the original recipe).
Layer 1: Half the crushed protein chips
Layer 2: Half the meat mixture
Layer 3: 1 cup shredded cheese
Layer 4: Remaining protein chips
Layer 5: Remaining meat mixture
Layer 6: 1 cup shredded cheese
Layer 7: Crushed pork rinds on top
Layer 8: Final cup of cheese
Step 8: Bake
Time: 28-32 minutes
Bake uncovered until:
- Cheese is melted and bubbly
- Edges are golden
- Internal temp hits 165°F
If the top browns too fast, tent with foil for the last 10 minutes.
Step 9: Rest and Serve
Wait 10 minutes.
This lets everything set up and makes cutting clean portions way easier.
Top with fresh ingredients right before serving.
Substitutions for Every Diet
Keto-Friendly Version
Swap these:
| Original | Keto Swap |
|---|---|
| Black beans | Extra cheese + spinach |
| Protein tortilla chips | 100% pork rinds |
| Rotel | Diced tomatoes (reduce amount) |
New macros: 3g net carbs per serving
Dairy-Free Option
Replace with:
- Greek yogurt → Coconut yogurt + nutritional yeast
- Cottage cheese → Silken tofu (blended smooth)
- Cheese → Dairy-free cheese shreds
You’ll lose about 8g protein per serving, so add an extra 1/2 pound of chicken.
Paleo Version
Skip the cheese entirely.
Double the egg whites to bind everything.
Use plantain chips instead of protein chips.
Add extra vegetables (mushrooms, zucchini, spinach).
Even Higher Protein
Want to hit 50g+ per serving?
Add:
- 1/2 cup unflavored protein powder mixed into the meat
- Extra chicken breast (another 8 oz)
- Top with grilled chicken strips
Budget-Friendly Swaps
| Premium Ingredient | Budget Option |
|---|---|
| Protein tortilla chips | Regular baked tortilla chips |
| Pork rinds | More regular chips |
| Chicken breast | Chicken thighs (trim fat) |
You’ll lose about 10g protein per serving but save serious money.
Make Ahead Game Plan
Full Assembly (Up to 48 Hours Ahead)
Assemble everything except the top layer of pork rinds and final cheese.
Cover tightly with plastic wrap, then foil.
Refrigerate.
When ready to bake:
- Add pork rinds and cheese
- Increase bake time by 10-12 minutes
- Check internal temp (should hit 165°F)
Meal Prep Strategy (5 Days Worth)
Sunday prep:
- Make entire casserole
- Let cool completely
- Cut into 8 portions
- Store in individual containers
Each container gets:
- 1 portion of casserole
- Small container of fresh toppings
- Lime wedge
Reheat for 2-3 minutes in microwave.
Freezer Method (Up to 3 Months)
Best practice:
Freeze individual portions in freezer-safe containers.
Don’t add fresh toppings until after reheating.
To reheat from frozen:
- Microwave: 4-5 minutes, stirring halfway
- Oven: 350°F for 25-30 minutes (covered)
Just the Protein Mixture
Cook the entire meat mixture.
Store in an airtight container for up to 4 days.
Assemble and bake fresh when ready.
This keeps the “chips” from getting soggy.
Storage and Reheating Science
Refrigerator Storage
| Container Type | Duration | Best For |
|---|---|---|
| Glass with lid | 5 days | Meal prep portions |
| Plastic with lid | 4 days | Quick lunches |
| Original baking dish | 3 days | Family leftovers |
Keep fresh toppings separate to maintain texture.
Reheating Methods Ranked
1. Oven (Best texture)
- 350°F for 15 minutes
- Cover with foil
- Uncover last 5 minutes for crispy top
2. Microwave (Fastest)
- 2-3 minutes per portion
- Stir halfway through
- Add splash of water if dry
3. Air Fryer (Crispiest)
- 350°F for 8-10 minutes
- Perfect for single portions
- Top gets extra crispy
4. Stovetop (Last resort)
- Low heat in skillet
- Add lid
- Stir frequently
Texture Preservation Tips
The protein chips and pork rinds will soften over time.
That’s just physics.
To maintain crunch:
- Store crunchy elements separately
- Add fresh crushed chips when reheating
- Toast pork rinds in oven for 2 minutes before adding
What to Serve With It (Keeping Protein High)
High Protein Sides
| Side Dish | Protein | Prep Time |
|---|---|---|
| Refried black beans | 8g per 1/2 cup | 5 min |
| Grilled chicken skewers | 25g per skewer | 15 min |
| Protein-packed guacamole* | 6g per 1/2 cup | 5 min |
*Mix Greek yogurt into regular guacamole
Light Options (To Balance Macros)
Vegetables that won’t kill your protein ratio:
- Jicama sticks with lime
- Grilled zucchini with chili lime seasoning
- Cauliflower rice (Spanish style)
- Roasted Brussels sprouts
Drink Pairings
Skip the sugary margaritas.
Better options:
- Sparkling water with lime
- Unsweetened iced tea
- Light beer (if drinking)
- Protein shake (seriously)
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Fitness-Focused FAQ
Is this actually good for muscle building?
Yes.
45g of protein per serving is ideal for muscle protein synthesis.
The combination of fast-digesting (whey from cheese) and slow-digesting (casein from cottage cheese) proteins means sustained amino acid delivery.
Eat this:
- Post-workout for recovery
- As a high-protein dinner
- For meal prep lunches
Can I eat this on a cut?
Absolutely.
At 425 calories with 45g protein, it fits perfectly into a cutting diet.
For an even leaner version:
- Use 99% lean ground turkey
- Skip the cheese on top
- Use only pork rinds for crunch
New macros: 380 calories, 48g protein
How does this compare to chicken and rice?
| Meal | Protein | Carbs | Fat | Calories | Taste |
|---|---|---|---|---|---|
| Chicken & rice (8 oz chicken, 1 cup rice) | 42g | 45g | 8g | 420 | Boring |
| This casserole | 45g | 22g | 18g | 425 | Amazing |
You get more protein, half the carbs, and it actually tastes good.
Will this work for my macros?
Probably.
It fits well if you’re targeting:
- 40/30/30 split (close enough)
- High protein, moderate carb
- Flexible dieting
- IIFYM approach
Might not work for:
- Very low fat diets
- Very low carb (but see keto version above)
- Extremely high calorie bulks (just eat more portions)
Can I eat this every day?
You could, but I wouldn’t recommend it.
Nutritional variety matters for micronutrients and gut health.
Better approach:
- 2-3 times per week in your rotation
- Alternate with other high-protein meals
- Change up the vegetables inside
Is cottage cheese really necessary?
For the protein content? Yes.
It adds 28g of protein to the entire dish.
Without it, you’d need to add:
- Another 1/2 pound of chicken, or
- 4 more eggs, or
- 1 cup of protein powder (which would taste weird)
The cottage cheese is the most efficient protein boost that doesn’t mess with the flavor.
What about the sodium?
At 890mg per serving, it’s moderate.
If you need lower sodium:
- Use no-salt-added Rotel
- Make your own taco seasoning without salt
- Choose low-sodium cheese
- Skip added salt
Can drop it to about 500mg per serving.
Does reheating destroy the protein?
No.
Protein is stable under normal reheating temperatures.
You’ll lose some vitamin C from the vegetables, but the protein content stays the same.
The meal prep angle is huge.
I make this every Sunday now.
Five lunches, done. Each one has 45g of protein, fits my macros, and actually tastes good reheated.
Compare that to eating the same grilled chicken and broccoli five days in a row. This is so much better.
Your Action Plan
Make this once.
Just once.
You’ll see what I mean about it not tasting like diet food.
And if you’re serious about hitting your protein goals without eating chicken breast for every meal, this needs to be in your rotation.
The whole thing takes maybe an hour including baking time, and you’ve got multiple meals ready to go.
Drop a comment below when you make it and let me know what you think. Did you change anything? What were your macros for the day? I’m always curious how people adapt recipes to fit their goals.
Now go make it.
