High-Protein Cowboy Meatball Casserole Recipe Is Crazy Good (One Pan) by Elisa Schmitz
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The best thing I ate all week is this super flavorful cowboy meatballs casserole recipe. It's crazy good! This easy meatball casserole takes inspiration from Mexican and even Italian cooking, using taco seasonings and marinara sauce to create tons of flavor. Plus, the ground chicken and black beans combine to make this a high-protein meal everyone can enjoy. Check out the health benefits of protein.
This belly-warming skillet casserole is delicious comfort food, but it's also nutritious. Check out the health benefits of black beans and the health benefits of bell peppers. Here's the list of tasty ingredients for this one-pan dinner recipe: onion, red bell pepper, panko breadcrumbs, eggs, taco seasoning, ground chicken (or beef), black beans, extra virgin olive oil, marinara sauce, diced tomatoes with green chiles and shredded cheddar cheese.
You form the flavorful meatballs, brown them in the skillet then remove them to a plate. You add the sauce to the skillet then add the meatballs back in. Then you top the skillet with cheese and bake until it's golden brown.
I served this delicious one-pan meal for dinner over some turmeric rice, but it would be amazing served as a meatball sandwich or even all by itself. It's a winner winner chicken dinner!
Cuisine: American / Mexican / Tex-Mex
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 8
Ingredients
- 1 cup onion, diced
- 1 cup red bell pepper, diced
- 3/4 cup panko breadcrumbs
- 1 ounce (1 packet) taco seasoning
- 2 eggs
- 1 pound ground chicken
- 15 ounces (1 can) black beans, drained and rinsed
- 2 tablespoons extra virgin olive oil
- 24 ounces (1 jar) marinara sauce
- 10 ounces (1 can) diced tomatoes with green chilies (such as Rotel)
- 1 cup shredded cheddar cheese
- fresh parsley or cilantro for garnish (optional)
Here's how to make it:
- In a large mixing bowl, add the onion, bell pepper, panko and taco seasoning. Stir to combine. (I used a red bell pepper, but you can use any color bell pepper you prefer. To make this casserole gluten-free, use gluten-free panko. If you'd like your meatballs even spicier, you can add some red pepper flakes, to taste.)
- Add the eggs, ground chicken and black beans. Stir to combine. (You also could use ground turkey or ground beef.)
- Using a tablespoon and your clean hands, scoop the mixture into portions of about 2 tablespoons each and form into meatballs. (The number of meatballs will depend on the size of meatballs you form. I made about 15 meatballs.) In a cast iron skillet over medium-high heat, add the olive oil. Add the meatballs and cook until browned on bottom, about 2 to 3 minutes.
- Carefully flip the meatballs then cook until browned on the other side, about 2 to 3 minutes. Transfer meatballs to a plate. Remove any excess fat from the skillet so that only about 1 tablespoon remains.
- Reduce heat to medium. Add the marinara sauce and the diced tomatoes with chilies. Stir to combine and bring to a simmer. (If you like even more spice, you can use fire-roasted marinara sauce and/or fire-roasted diced tomatoes with chiles.) Add the meatballs back into the skillet and ensured they're covered in the sauce. Simmer meatballs, flipping halfway, until they're cooked through. (Chicken is done when it reaches an internal temperature of 165 degrees F on a food thermometer.)
- Remove from heat and top with the shredded cheddar cheese.
- Bake in an oven that's been preheated to 425 degrees F for about 10 to 15 minutes, or until it's a bubbly golden brown.
- Allow to cool for a few minutes before serving. Garnish with fresh parsley or cilantro, if desired. Store leftovers in an airtight container in the refrigerator and reheat in the microwave.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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