This High-Protein Beef & Green Bean Casserole is a comforting, satisfying meal with ground beef, green beans, and melted cheese. The dish is easy to prepare, filling, and packed with protein to fuel your day. Perfect for a cozy family dinner or meal prep.
Servings & Timing
Yield: 6 servings
Prep Time: 10 minutes
Cook Time: 35–40 minutes
Total Time: About 45 minutes
Ingredients List
- 1 lb lean ground beef
- 2 cups green beans (fresh or frozen)
- 1 cup shredded cheddar cheese (or preferred cheese)
- 1 small onion, diced
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- 1 tablespoon olive oil (for cooking beef)
- 1/2 cup low-sodium beef broth
- Salt and pepper, to taste
Instructions
Step 1: Cook the Ground Beef
In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté for 3–4 minutes until softened.
Add the ground beef to the skillet, breaking it apart as it cooks. Cook until browned and fully cooked through, about 7–8 minutes. Drain any excess fat.
Step 2: Season the Meat
Add garlic powder, onion powder, dried thyme, salt, and pepper to the beef. Stir to combine and let the mixture cook for another 1–2 minutes.
Pour in the beef broth and stir, allowing the mixture to simmer for another 2–3 minutes until the liquid is reduced slightly.
Step 3: Add the Green Beans
Add the green beans to the skillet and stir to combine with the beef mixture. Cook for about 5 minutes, allowing the beans to warm through.
Step 4: Assemble the Casserole
Preheat your oven to 350°F (175°C). Transfer the beef and green bean mixture into a greased 9×9-inch baking dish or similar casserole dish.
Top with shredded cheddar cheese and spread evenly.
Step 5: Bake the Casserole
Bake the casserole in the preheated oven for 20–25 minutes, or until the cheese is melted and bubbly.
Step 6: Serve
Remove from the oven and let it sit for 5 minutes before serving.
Additional Notes
- You can use any type of cheese, but cheddar gives a rich, comforting flavor.
- For extra flavor, top with crispy fried onions or fresh herbs after baking.
- For a lighter version, you can use ground turkey instead of beef.
Dietary Info (Approximate per serving)
- Calories: 300
- Protein: 25g
- Carbohydrates: 10g
- Fat: 18g
High-protein, keto-friendly, gluten-free.
Step-by-Step Cooking Guide
Step 1: Cook ground beef and onions
Step 2: Season the beef
Step 3: Add green beans and simmer
Step 4: Assemble casserole and add cheese
Step 5: Bake until bubbly
Step 6: Serve warm
Ingredient Details & Substitutions
Ground Beef
- Lean beef works best for this recipe.
- You can also use ground turkey or chicken for a leaner alternative.
Green Beans
- Fresh or frozen works well; just be sure to thaw frozen beans before use.
Recipe Variations & Serving Suggestions
Mushroom Version
- Add sliced mushrooms for extra flavor and texture.
Low-Carb Version
- Skip the breadcrumbs and opt for extra cheese on top for a keto-friendly dish.
Serving Ideas
- Serve with a side of mashed cauliflower or a simple green salad for a complete meal.
- Pair with a low-carb roll or crusty bread if desired.
Storage & Make-Ahead
Refrigerator
- Store leftovers in an airtight container for up to 4 days.
Freezer
- Freeze leftovers in a covered container for up to 2 months. Reheat thoroughly before serving.
FAQs
Q: Can I use fresh green beans?
A: Yes, just be sure to blanch or cook them slightly before adding them to the casserole.
Q: Can I make this ahead of time?
A: Yes, prepare the casserole, cover, and refrigerate before baking. Bake when ready to serve.
Q: How can I make this spicier?
A: Add a pinch of red pepper flakes or some hot sauce to the beef mixture.
Optional Personal Story
This casserole reminds me of the hearty meals my family used to make. It’s comforting, filling, and packed with flavor. Whether it’s a busy weeknight or a meal prep for the week, this recipe is always a winner.
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