This dump-and-bake meal prep recipe yields four cheesy servings of tasty taco meat baked with fluffy rice, beans, salsa, and green chiles, all topped with plenty of cheese. It’s like your own personal mini taco rice casserole!
A Meal Prep Version of a Tex-Mex Casserole Favorite.
Nothing brings me joy like opening my refrigerator and seeing containers of taco rice meal-prepped and ready for me.
Line up your oven-safe containers (I use these), then add a scoop of uncooked rice, beans, and taco-seasoned ground beef.
From there, you add your liquids, sprinkle with cheese, then cover and bake!
The rice fluffs and cooks in the oven, absorbing the flavors and turning this into a yummy ground beef and rice casserole that’s perfectly portioned.
When you don’t need a giant pan of Mexican Casserole, or want to divvy up your meals for the week in advance, this meal prep taco rice is both helpful and delicious.
Key Ingredients
You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.
- Ground Beef. I use 90% lean because I like to keep these lower in fat and higher in protein. You can also swap ground chicken or turkey as well.
- Taco Seasoning. In lieu of packaged taco seasoning, I prefer to use my own blend of chili powder, cumin, and oregano. I already have them on hand, and I like being able to control the ingredients. That said, if you want to make this recipe even faster and easier, you can swap in a packet of reduced-sodium taco seasoning (omit the salt).
- Long Grain White Rice. After testing several types of rice, this was the winner. Brown rice didn’t cook through properly and instant rice was too mushy. You do not need to rinse the rice first. The starches help the casserole bake up more cohesively.
- Black Beans. These add more fiber and protein, making each serving filling. 1 can is the perfect amount for four servings of meal-prepped taco rice.
- Salsa, Green Chiles, Beef Broth. The rice needs liquid to cook. Rather than using plain water, these three add flavor as the rice absorbs them.
Storing and Reheating Meal Prep Taco Rice
- To Store. Let the taco rice cool completely, then cover. Refrigerate up to 4 days.
- To Reheat in the Microwave. Heat uncovered on high for about 2 minutes, stirring halfway through. Continue warming and stirring as needed.
- To Reheat in the Microwave. Cover and bake at 350°F until warmed through, about 15 minutes.
- To Freeze. Cool, cover tightly and freeze up to 2 months. Thaw overnight in the fridge, then reheat using one of the methods above.
Important Equipment Notes
- Your meal prep containers MUST be oven-safe! Use glass and never bake with the lids on, as the lids often have plastic or rubber parts. I recommend these.
- When reheating, bring the containers to room temperature first. If you put cold glass directly into a hot oven, it can crack.
- Use containers that are about 3.5 cups in volume. I use these, which are 3.2 cups and ideal for stacking in the fridge and taking to go.
Taco Rice (Meal Prep)
Prep: 15 minutes
Cook: 30 minutes
Total: 45 minutes
Servings: 4 servings
Rice, black beans, taco-seasoned ground beef, cheese, and salsa, all baked together into individual taco rice casseroles, perfect for meal prep!
Email Me the Recipe!
From time to time, we’ll send you Well Plated emails. You can unsubscribe anytime. Have an account? Log In.
Ingredients
- 1 tablespoon olive oil
- 1 pound lean ground beef I used 90%
- 1 tablespoon chili powder
- 1 ½ teaspoons ground cumin
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 1 cup long grain white rice such as Jasmine or basmati; do not use any other kind of rice
- 1 14.5-ounce can low sodium beef broth
- 1 ⅓ cups salsa
- 1 15-ounce can reduced-sodium black beans rinsed and drained
- 1 4-ounce can diced green chiles, undrained
- 1 cup shredded Monterey Jack cheese Colby Jack, or sharp cheddar cheese
- Chopped cilantro sliced green onion, or a squeeze of lime for serving, optional
Instructions
- Place a rack in the center of the oven and preheat to 375°F. Arrange 4 oven-safe glass meal prep containers (about 3 1/2 cups each) on a rimmed baking sheet. I use these.
- Heat a large nonstick skillet over medium-high. Once the skillet is hot, add the oil and let warm for a minute. Add the beef in a single block, then sprinkle with the chili powder, cumin, garlic powder, onion powder, oregano, salt, and pepper. Let brown for a few minutes, then break the meat into crumbles and continue browning until fully cooked through. Taste to adjust the seasoning, then remove from the heat.
- To each container, add ¼ cup rice, a scant ½ cup broth (just divide the can 4 ways), ⅓ cup salsa, a scant ½ cup black beans, 1 ½ tablespoons green chiles, and a quarter of the browned beef. Stir until well combined and the rice is fully moistened.
- Sprinkle with 1/4 cup cheese and cover with foil. Bake for 35 to 45 minutes, until the rice is tender and the liquid is absorbed.
- Let cool completely before covering and storing. Refrigerate up to 4 days. Reheat uncovered in the microwave for about 2 minutes, stirring halfway, or covered in a 350°F oven until warmed through, about 15 minutes. Top with cilantro, green onion, and/or limes prior to serving.
Notes
- These are the containers I use. They are 3.2 cups.
- Make sure your container is oven-safe, and always place containers into a preheated oven at room temperature (not straight from the fridge) to prevent cracking. Do not bake with the lids on.
- DO NOT use anything but long-grain white rice, such as Jasmine or basmati. Other types of rice need different amounts of liquid and cook times.
Nutrition
Serving: 1of 4Calories: 546kcalCarbohydrates: 46gProtein: 35gFat: 25gSaturated Fat: 11gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gTrans Fat: 1gCholesterol: 99mgSodium: 1142mgPotassium: 739mgFiber: 3gSugar: 4gVitamin A: 1245IUVitamin C: 2mgCalcium: 287mgIron: 5mg
