High-Protein Taco Casserole

Why this version is better

These three swaps collectively raise protein by roughly 10g per serving, reduce total fat by ~8g per serving (primarily saturated fat), and bring calories well under the 485 baseline target. Carbs are slightly reduced through the whole-wheat tortilla swap. The dish remains high-satiety and macro-balanced for a high-protein dietary goal.

Cooking note: Swapping 80/20 ground beef for 93/7 lean ground turkey significantly cuts saturated fat while boosting protein density. Replacing full-fat cheddar with reduced-fat cheddar lowers fat without eliminating the melt needed for the casserole layer. Swapping large flour tortillas for whole-wheat tortillas adds fiber and marginally reduces refined carbs. No liquid ratio adjustments are needed as all swaps are like-for-like dry or solid substitutions. The bean and salsa layers remain unchanged, preserving moisture balance in the casserole.