Enchilada Casserole

Egg Free, Meal Prep, Nut Free, Soy Free, Low Sugar

296 Calories | 19g Protein | 21g Carbs | 15g Fat | 4g Fiber

30 minutes | 8 servings

This enchilada casserole brings all the savory, cheesy, slightly spicy flavors of traditional enchiladas without the tedious rolling. Think layers of seasoned ground beef, tangy enchilada sauce, sweet corn, and melted cheddar cheese, all baked into one satisfying dish. It's comforting in that "this is exactly what I needed" kind of way.

DOWNLOAD RECIPE • No Email Required

SIGN UP FOR THE RECIPE OF THE DAY EMAIL • One Recipe, Every Day.

JOIN FORK THAT KITCHEN CLUB • Where Diet Culture Goes to Die.

The Nutrition Profile

Each serving of this casserole delivers 19 grams of protein, which matters more as we age when our bodies need adequate protein to maintain muscle mass and support metabolic health. But did you know protein is also essential for building and repairing tissues and making enzymes and hormones? It’s not just our muscles we have to think about when it comes to protein.

You're also getting 4 grams of fiber from the whole wheat tortillas and corn, which supports digestive health and helps with satiety. At 296 calories per serving, this is a substantial meal that provides steady energy without leaving you sluggish.

This recipe is packed with a variety of vitamins and minerals. It contains Vitamin A, C, D, E, K, and B-vitamins, as well as essential minerals like calcium, iron, potassium, and zinc. These nutrients support various bodily functions including immune function, bone health, blood clotting, and energy production.

The Ingredient List

The ingredient list is refreshingly simple and probably already in your kitchen. You'll need extra lean ground beef, salsa, enchilada sauce, large whole wheat tortillas, frozen corn, and shredded cheddar cheese. That's it. No hunting down specialty ingredients or making multiple grocery runs.

For dietary modifications:

• Swap in gluten-free tortillas if gluten is an issue for you.
• Use vegan cheese if dairy doesn't sit well anymore.
• Ground turkey or chicken works just as well as beef. You could even try crumbled tofu.
• Add minced garlic and diced onions when cooking the meat to add more flavor.
• Swap out the corn for black beans if your GI can’t handle corn anymore. It’ll also up the fiber and protein.
• Choose a mild enchilada sauce and salsa if spicy isn’t working anymore. Then let everyone add their own hot sauce at the table

The Practical Stuff

This casserole stores in an airtight container in the fridge for up to three days. It also reheats well, so you're not stuck eating sad, dried-out leftovers. Make a double batch when you have the energy and freeze half for one of those days when cooking just isn’t in the cards.

The recipe makes eight servings in a standard 13x9 baking dish, and one serving equals approximately one square. You'll need a large pan for cooking the beef and a baking dish, nothing fancy or complicated.

The Method

Preheat your oven to 350°F and grease a 13x9 baking dish with a bit of olive oil.

While the oven heats up, brown the ground beef in a large pan over medium-high heat, breaking it up with a spoon as it cooks. Once it's no longer pink, drain any excess liquid, then stir in your salsa and enchilada sauce. This is where all the flavor comes together, so give it a good stir and set it aside.

Line your baking dish with half the tortillas (you might need to tear them to fit, that's totally fine). Layer half the beef mixture over the tortillas, then half the corn, then half the cheese. Repeat with the remaining ingredients: tortillas, beef, corn, cheese.

Slide it into the oven and bake for 25 minutes until everything is bubbly and the cheese is melted. Let it cool for a few minutes before slicing, then top with whatever sounds good: sliced green onions, a dollop of Greek yogurt, fresh cilantro, or sliced avocado.

Why This Works

This enchilada casserole is exactly what you need when you want real food that doesn't require a culinary degree to pull off. It's savory, satisfying, and substantial enough to actually fill you up.

The layered format means less hands-on time and more letting the oven do the work, which is perfect for those days when your energy is better spent elsewhere. Plus, with nearly 20 grams of protein per serving, you're supporting your body's needs as they change without overthinking every meal.

It's Time to Enjoy Food Again

Want more recipes like this? I send one menopause-friendly recipe to your inbox every single day. No life story, no pop-up ads, just the forking recipe. Sign up to get the daily recipe email HERE.

Already subscribed? Check out Fork That Kitchen Club launching January 2026 featuring a searchable recipe vault, online group coaching, and virtual get-togethers. Get on the waitlist today!