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Protein No-Flour Taco Veggie Bake

Protein No-Flour Taco Veggie Bake With 28g Protein

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A hearty, protein-packed taco bake made without flour. It layers seasoned ground beef, colorful vegetables, eggs, and cheese into a satisfying dish that works for weeknight dinners or meal prep. No tortillas, no crust, just bold taco flavor in every bite.

  • Total Time: 45 minutes
  • Yield: 6 servings 1x

Ingredients

Scale
  • 1 lb ground beef (or ground turkey)
  • 1 cup black beans, drained and rinsed
  • 1 cup corn kernels (fresh or frozen)
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 packet taco seasoning (or 2 tbsp homemade)
  • 6 large eggs
  • 1/2 cup milk
  • 1 cup shredded cheddar cheese
  • 1/2 cup salsa
  • Salt and pepper to taste
  • 1 tbsp olive oil
  • Optional toppings: sour cream, sliced jalapeños, chopped cilantro, diced avocado

Instructions

  1. Preheat your oven to 375°F (190°C). Grease a 9×13 inch baking dish and set aside.
  2. Heat olive oil in a large skillet over medium heat. Add onion and garlic and cook for 2 minutes until softened.
  3. Add ground beef to the skillet. Break it apart and cook until browned, about 6 to 8 minutes. Drain excess fat.
  4. Stir in taco seasoning, black beans, corn, red bell pepper, and green bell pepper. Cook for 3 more minutes. Remove from heat.
  5. Spread the beef and vegetable mixture evenly into the prepared baking dish.
  6. Pour salsa over the top of the beef mixture and spread it out.
  7. In a bowl, whisk together eggs, milk, salt, and pepper. Pour the egg mixture evenly over the beef layer.
  8. Sprinkle shredded cheddar cheese on top.
  9. Bake uncovered for 25 to 30 minutes, until the eggs are set and the cheese is melted and golden.
  10. Let it cool for 5 minutes before slicing. Add your preferred toppings and serve.

Notes

  • You can swap ground beef for ground turkey or chicken to reduce fat content.
  • Store leftovers in an airtight container in the fridge for up to 4 days.
  • This dish reheats well in the microwave or oven at 350°F for 10 minutes.
  • For extra heat, add diced jalapeños or a pinch of cayenne to the beef mixture.
  • Use a dairy-free cheese and milk alternative to make this dish low lactose.
  • Check that your taco seasoning is gluten-free if needed.
  • Author: Emily Frost
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Dinner
  • Method: Baking
  • Cuisine: Mexican-American
  • Diet: Low Calorie

Nutrition

  • Serving Size: 1 slice (1/6 of dish)
  • Calories: 320
  • Sugar: 4g
  • Sodium: 620mg
  • Fat: 18g
  • Saturated Fat: 7g
  • Unsaturated Fat: 9g
  • Trans Fat: 0g
  • Carbohydrates: 14g
  • Fiber: 4g
  • Protein: 28g
  • Cholesterol: 215mg

Find it online: https://www.frostyrecipes.com/protein-no-flour-taco-veggie-bake-recipe/