Cheesy Taco Rice Skillet Meal Prep (One Pan, High Protein, Cheap)
A high-protein one-pan dinner featuring ground beef, rice, and cheese that's ready in under 30 minutes with 35+ grams of protein per serving. Budget-friendly, flavorful, and perfect for meal prep that actually tastes like real food.
Equipment
- large skillet with lid
- wooden spoon
- small bowl
- whisk
- glass meal prep containers
Ingredients
- 2 tablespoons olive oil
- 1.5 pounds ground beef (80/20 blend)
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 2 teaspoons cumin
- 1.5 teaspoons chili powder
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1.5 cups long-grain white rice
- 2.5 cups beef broth
- 1 can (14.5 oz) diced tomatoes with juice
- 1 cup sharp cheddar cheese, shredded
- 1/2 cup plain Greek yogurt
- Fresh cilantro and lime wedges for serving
Instructions
- Step 1: Heat olive oil in large skillet over medium-high heat. Add ground beef and cook 5-7 minutes, breaking it up as it browns. Drain excess fat and set beef aside.
- Step 2: In same skillet, add diced onion and cook 3 minutes until softened. Add minced garlic and cook 1 minute more until fragrant.
- Step 3: Add cumin, chili powder, paprika, cayenne, salt, and black pepper. Stir constantly for 30 seconds to bloom the spices.
- Step 4: Return cooked beef to skillet. Add uncooked rice and stir for about 2 minutes to lightly toast the rice.
- Step 5: Pour in beef broth and diced tomatoes with juice. Stir once, bring to simmer, then reduce heat to low. Cover and cook 18-20 minutes until rice is tender and liquid is absorbed. Do not stir.
- Step 6: Remove from heat. Stir in shredded cheddar cheese until melted. Whisk Greek yogurt with 2 tablespoons water and fold into warm rice. Taste and adjust seasonings. Serve with fresh cilantro and lime wedges.
Notes
Meal prep storage: Divide into glass containers once cooled. Keeps refrigerated for 4 days or frozen for up to 2 months. Reheat with splash of broth in microwave 2-3 minutes. Protein swap: Ground turkey, chicken, or pork work beautifully. Boost vegetables: Add 1 cup frozen corn or diced bell peppers in last few minutes of cooking. Nutrition per serving: 35g protein, 48g carbs, 18g fat. Optional toppings: avocado, fresh lime crema, diced tomatoes, red onion.