Cowboy Casserole
This hearty Cowboy Casserole with 2-ingredient cottage cheese biscuits makes a quick and easy, high-protein dinner you can put together with 10 minutes of hands-on prep time.
Don’t miss my detailed info about ingredients and the method below the recipe.
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Cowboy Casserole
This high-protein beef cowboy casserole is packed with beans, bell peppers, and corn in a rich, scratch-made tomato sauce, topped with cottage cheese biscuits. A hearty, protein-packed all-in-one meal – perfect as a hearty breakfast, filling lunch, or easy dinner.
Ingredients
Ground Beef Mixture
- 1 tbsp olive oil
- 1 lb ground beef
- 1 small yellow onion diced
- 2 tsp ground cumin
- 2 tsp smoked paprika powder
- 1 tsp salt
- 1/2 tsp ground black pepper
- 1/4 tsp red pepper flakes more for extra heat
- 3 garlic cloves minced
- 2 red bell peppers diced
- 2 cups tomato purée aka passata, or crushed tomatoes
- 2 tsp Worcestershire sauce
- 15 oz corn drained, unseasoned
- 15 oz black beans drained, unseasoned
- 1 tbsp fresh parsley finely chopped, optional garnish
2-Ingredient Cottage Cheese Biscuits
- 2 cups self-rising flour
- 1 1/2 cups cottage cheese full-fat
Instructions
- Preheat the oven to 400F (200C).
- In a large stove and oven-proof skillet or Dutch oven, heat the olive oil over medium-high heat. Add the ground beef, diced onion, and spices. Brown the beef for 2-3 minutes, breaking it up with a spatula or large spoon.1 tbsp olive oil, 1 lb ground beef, 1 small yellow onion, 2 tsp ground cumin, 2 tsp smoked paprika powder, 1 tsp salt, 1/2 tsp ground black pepper, 1/4 tsp red pepper flakes
- Add the diced red bell peppers and minced garlic and cook for 1 minute until fragrant. Pour in the tomato purée and Worcestershire sauce. Add the drained corn and black beans. Mix to fully combine.3 garlic cloves, 2 cups tomato purée, 2 tsp Worcestershire sauce, 15 oz corn, 15 oz black beans, 2 red bell peppers
- In a large bowl, mix the self-rising flour and cottage cheese until just combined. Place it onto a clean surface and cut 8 round biscuits with a 1 1/2-inch diameter and 1/2 inch height.2 cups self-rising flour, 1 1/2 cups cottage cheese
- Place the cottage cheese biscuits on top of the ground beef mixture. Place the casserole into the oven and bake for 20 minutes until the biscuits have risen nicely and are golden brown. Garnish with fresh parsley if you like and serve.1 tbsp fresh parsley
Notes
Subs: You can use your favorite type of beans but make sure the brine doesn’t have extra flavorings added.
Baking dish: If you don’t have an oven and stove-proof casserole dish or large cast-iron skillet, simply cook the beef mixture in a large pan and transfer it into a baking dish.
Storage: Leftovers can be stored in an airtight container in the fridge for up to 3 days. You can also freeze the casserole in one container or single serve portions for convenience for up to 3 months.
Nutrition
Calories: 477kcalCarbohydrates: 58gProtein: 26gFat: 17gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gTrans Fat: 1gCholesterol: 47mgSodium: 497mgPotassium: 943mgFiber: 9gSugar: 9gVitamin A: 1780IUVitamin C: 50mgCalcium: 92mgIron: 5mg
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Ingredients and substitutions
- Beef – Lean ground beef with 5% fat percentage works well but any ground meat including ground chicken, turkey, pork, or lamb will work for this recipes.
- Veggies – This hearty casserole is packed with fiber and vitamins thanks to the black beans, cannellini beans, red bell peppers, onion, and garlic.
- Seasonings – Smoked paprika, ground cumin, brown sugar, and red pepper flakes give the beef veggie mixture a BBQ-like flavor. Worcestershire sauce adds some umami while salt and ground black pepper round out the flavors.
- Tomatoes – Puréed tomatoes, aka passata, creates a smooth tomato base. You can purée diced or whole canned tomatoes as well. Don’t use high-concentrated tomato purée for this recipe.
- Flour – Self-rising flour combines all-purpose flour, baking powder, and salt offering a handy all-in-one biscuits base.
- Cheese – Full-fat cottage cheese brings the biscuit mixture together, giving them a cheesy flavor and dairy-based moisture – a great high-protein alternative to cream biscuits.
How to make this Cowboy Casserole
Make this high-protein casserole for dinner this week. Here’s how in step-by-step photos:
1. Add ground beef and seasonings to a stove and oven-proof casserole dish.
2. Brown the ground beef and add diced bell peppers to soften.
3. Pour in the puréed tomatoes and Worcestershire sauce.
4. Beans and corn are next. Stir them in.
5. To make the 2-ingredient biscuits combine the self-rising flour and cottage cheese to make a shaggy dough. Place it on a clean surface, shape it into a rectangle, and cut out 8 round biscuits.
6. Place the shaped biscuits on top of the ground beef and veggie mixture and bake in the oven for 20 minutes.
Caro’s Casserole Tips
Here are some handy biscuit casserole tips and ideas to make it your own:
- Oven temp: Always preheat your oven to the temperature specified in your recipe. Consistent heat is key for even baking and golden-brown biscuits.
- Sweet it up: If you prefer your bean mixture slightly sweet, add 1-3 tbsp of brown sugar to the ground beef bake beans mixture depending on your desired sweetness level.
- Add cheese: Sprinkle the biscuits with shredded mozzarella, parmesan, or cheddar cheese for extra flavor.
- Veg to meat ratio: Feel free to adjust the proportions of vegetables and meat in your filling. For a less meaty casserole, increase the veggies. To make it vegetarian, simply omit the meat and add more vegetables such as carrots, zucchini, beans, or lentils.
- Adjust consistency: Cottage cheese can vary in moisture content. If your biscuit dough seems too dry, gradually add a little milk until it reaches a soft, workable consistency.
- Don’t overwork the dough: Handle the biscuit dough gently. Overmixing develops the gluten, which can result in tough, rather than tender, biscuits. Mix just until the ingredients are combined.
- Potato topping: Make it a tater tot casserole by adding mini hash browns, mashed potatoes, or scalloped potatoes.
