High-Protein Cheesy Beef & Bell Pepper Casserole
Cheesy Beef and Bell Pepper Casserole
Diced peppers folded through browned beef, cheddar melted over the top – 30 minutes
This is a weeknight skillet that finishes in the oven. Ground beef gets a hard brown, then diced red, green, and yellow peppers stay in small cubes so you get a pop of color in every bite. Tomato paste and garlic bind it. Cheddar and mozzarella melt into the gaps.
About 30 minutes start to table. No rice, no pasta. The peppers are the bulk.
Bake: 15-18
Why you’ll love this casserole
- 38g protein per serving – dinner that fills you up
- Only 7g net carbs – peppers instead of pasta
- About 30 minutes, one skillet plus one dish
- Diced peppers stay bright and a little crisp
- Cheddar and mozzarella melt into every scoop
- Reheats clean for lunch boxes
Health notes
- High protein: Lean beef plus a cheddar-mozzarella lid.
- Low carb: Bell peppers for bulk, no rice or noodles.
- Color: Three peppers mean fiber and vitamin C with few carbs.
- Fast: Short oven time keeps the peppers from going mushy.
Key element – dice small, cook just until glossy
Cut the peppers into 1/2-inch cubes so they match the beef. Cook them only until the edges shine, about 3 minutes. If they go limp in the skillet, they turn watery in the oven. You want cubes that still hold their shape under the cheese.
Mary The High Protein Recipes
High-Protein Cheesy Beef & Bell Pepper Casserole
- Prep12 min
- Total12 min
- Servings6 servings
- Calories410 kcal
Ingredients
Instructions
- Heat the oven. Heat oven to 400 F (205 C). Lightly grease a 9×13-inch glass baking dish. Dice the onion and all three peppers into even 1/2-inch cubes so they cook at the same time.
- Brown the beef. In a large skillet over medium-high, heat the oil. Cook the beef until well browned, 6 to 7 minutes. Drain extra fat. Stir in paprika, oregano, garlic powder, salt, pepper, and flakes.
- Add the peppers. Stir in onion and diced peppers. Cook 3 minutes until the cubes look glossy but still hold their shape. Add garlic 30 seconds.
- Bind and layer. Stir in tomato paste and broth. Simmer 1 minute until thick, not soupy. Spread in the baking dish. Top with cheddar and mozzarella.
- Bake and rest. Bake 15 to 18 minutes until the cheese is melted and browned in spots. Rest 4 minutes so the scoop holds. Finish with parsley.
Notes & Tips
- Even cubes beat long strips here. You want pepper in every bite, not ribbons.
- The mix should mound on a spoon before it goes in the dish. Thin sauce = watery bake.
- A hot 400 F oven browns the cheese fast so the peppers stay crisp-tender.
- Resting 4 minutes is what lets you lift a clean square.
- Shred your own cheddar. Pre-shredded bags do not melt as smoothly.
Variations & serving ideas
- Turkey: Use ground turkey and add 1 extra Tbsp oil.
- Spicy: Add a diced jalapeno with the peppers.
- Creamy: Stir 2 oz cream cheese into the skillet before you transfer.
- One color: Use 3 of the same pepper if that is what you have.
- Italian night: Add 1 tsp Italian seasoning and finish with extra oregano and a few basil leaves.
- Tex-Mex: Swap oregano for cumin and chili powder. Serve with sour cream and lime.
- Loaded: Stir in 1/2 cup cauliflower rice with the tomato paste for extra bulk, still low carb.
Storage
- Refrigerator: Up to 4 days (Covered; reheat at 350 F or in the microwave)
- Freezer: Up to 2 months (Cool fully, wrap well; thaw overnight)
- Meal prep boxes: Up to 4 days (Drain any extra liquid before packing)
Nutrition Facts
Per serving · makes 6 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 410 kcal |
| Total fat | 24 g |
| Sodium | 640 mg |
| Total carbohydrate | 10 g |
| Fibre | 3 g |
| Protein | 38 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this casserole keto-friendly?
Yes. About 7g net carbs per serving with diced peppers instead of pasta or rice. Tomato paste is used in a small amount so it stays low carb.
Why is my bake watery?
The peppers released water. Brown the beef hard, cook the cubes only until glossy, and simmer the tomato paste mix until it is thick before you layer.
Can I use only two peppers?
Yes. Use what you have. Three colors look like the photo. Two still taste the same.
Do I have to bake it?
You can finish it in the skillet. Sprinkle cheese on top, cover, and cook 4 to 5 minutes on low until melted. The oven gives a better browned lid.
Can I make it ahead?
Yes. Assemble, cover, and refrigerate up to 24 hours. Bake 4 extra minutes from cold.
Cheddar, mozzarella, or both?
Both. Cheddar is the flavor. Mozzarella is the stretch. All cheddar works if that is what you have.
Comments
No comments yet. Be the first!