This protein-packed burrito bake with chicken, rice, and beans is an easy, high-protein casserole the whole family will love. Ready in 30 minutes!

Ingredients

• 3 cups cooked shredded chicken (about 1 rotisserie chicken)
• 3 cups cooked white rice (from 1 cup dry rice)
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup frozen corn, thawed
• 1 cup salsa (red or green)
• 1 cup sour cream or plain Greek yogurt
• 2 cups shredded Mexican blend cheese, divided
• 1 tablespoon taco seasoning (or 1 teaspoon each chili powder, cumin, garlic powder, onion powder, salt, and a pinch of cayenne)
• Salt and black pepper, to taste
• Optional for serving: chopped cilantro, green onions, jalapenos, avocado, extra salsa

Instructions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch (23×33 cm) baking dish with butter or nonstick spray. This ensures the casserole doesn’t stick and makes for effortless cleanup. Gather all your ingredients on a large cutting board or in bowls: the cooked shredded chicken, cooked rice, drained and rinsed black beans, thawed corn, salsa, sour cream, 1 cup of the shredded cheese (reserve the rest for the top), and your seasonings. Having everything measured and within reach, known as mise en place, will streamline the process and make assembling this weeknight dinner a breeze.

Step 2

In a large mixing bowl, combine the shredded chicken, cooked rice, black beans, corn, sour cream (or Greek yogurt), taco seasoning, and a generous pinch of salt and black pepper. Use a spatula or large wooden spoon to fold everything together until every grain of rice and piece of chicken is evenly coated with the creamy, spiced mixture. The sour cream adds richness and helps bind the casserole, while the beans provide creamy texture and extra plant-based protein. Taste a small amount and adjust seasoning to your liking—this is your chance to make it perfectly salted.

Step 3

Transfer the mixture into the prepared baking dish and use the back of your spatula to press it into an even, level layer. This step is important because an uneven surface can lead to some parts baking faster and becoming dry, while others remain slightly undercooked. Take your time to create a smooth, compact layer that will allow the heat to distribute uniformly.

Step 4

Pour the salsa over the top of the casserole and spread it gently with a spatula to cover every inch. The salsa not only adds a burst of fresh tomato or tomatillo flavor but also creates a moisture barrier that keeps the rice and chicken from drying out in the oven. Next, sprinkle the remaining 1 cup of shredded Mexican blend cheese generously over the top, ensuring it’s evenly distributed. This will melt into a golden, gooey crust that contrasts beautifully with the tender filling below.

Step 5

Place the baking dish on the center rack of the preheated oven, uncovered, and bake for 15–20 minutes. You’ll know it’s ready when the cheese is fully melted, bubbling around the edges, and the top begins to turn a deep golden brown in spots. The kitchen will fill with an irresistible aroma of spices and toasted cheese. If you like a crispy, browned top, you can turn on the broiler for the final 1–2 minutes, but keep a close eye to avoid burning.

Step 6

Once out of the oven, let the casserole rest for 5 minutes. This resting period allows the juices to settle and the casserole to set, preventing it from falling apart when you scoop it. During this time, prepare your garnishes: chop fresh cilantro, slice green onions and jalapeños, and cut avocado into wedges. These bright, fresh toppings will balance the richness of the cheese and add a pop of color to the final presentation.

Step 7

Spoon generous portions onto plates or into warmed tortillas for a burrito-style dinner. Garnish with the cilantro, green onions, jalapeños, avocado, and extra salsa if desired. Serve with a side of tortilla chips or a simple green salad. This casserole is a complete meal on its own, but it’s also fantastic as a filling for burritos, quesadillas, or taco bowls. Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.

For best results

• Use pre-cooked, leftover, or rotisserie chicken to cut prep time dramatically. Rotisserie chicken is one of the best shortcuts for a busy weeknight because it's already seasoned, juicy, and packed with flavor. Simply shred the meat with two forks or your hands, discarding the skin and bones. This not only saves time but also ensures the chicken stays tender and moist in the casserole, rather than becoming dry from prolonged cooking.
• Cook your rice ahead of time. If you don't have leftover rice, make a batch earlier in the day or even a few days before. Cool it completely and store it in the refrigerator in an airtight container. When you're ready to assemble, use cold rice directly in the mixture—this prevents it from turning mushy, as freshly cooked hot rice can release too much steam and make the casserole soggy. A rice cooker or instant pot makes this effortless.
• For a lower-carb or keto version, swap the rice for cauliflower rice or mashed black beans. If using cauliflower rice, make sure to squeeze out excess moisture with a clean kitchen towel before adding it, as water can watery down the casserole. The beans provide plenty of fiber and plant protein, so you won't miss the grains at all.
• The salsa you choose dramatically affects the flavor. A smoky chipotle salsa adds heat and depth, while a fresh pico de gallo gives a brighter, more tart taste. You can also use enchilada sauce for a more traditional Mexican casserole vibe. Feel free to mix and match—just note that a thinner salsa might require a slightly shorter baking time, while a thicker one can help hold the casserole together.
• To make this casserole even higher in protein, stir in a cup of plain Greek yogurt or cottage cheese along with the sour cream. You can also add a can of drained and rinsed pinto beans or some crumbled ground turkey. The beauty of this recipe is that it's extremely flexible, so feel free to boost it based on your macros or what you have on hand.
• For the perfect cheese pull, shred your own cheese from a block instead of buying pre-shredded bags. Pre-shredded cheese often contains anti-caking agents like potato starch or cellulose, which prevent it from melting as smoothly. Freshly shredded cheese will melt into that ooey-gooey, deliciously stretchy topping that makes casseroles so irresistible.

Variations

• Vegetarian Burrito Bake: Omit the chicken and double the beans—use a mix of black beans and pinto beans. You can also add roasted sweet potatoes or butternut squash for extra heartiness. This version is just a protein-rich, with plenty of fiber from the beans and vegetables. Add a can of diced green chiles for a little zing.
• Mexican Rice Bake: Swap the plain white rice for Mexican-style rice (Spanish rice) to inject even more flavor. You can make it at home by sautéing rice in a little oil with garlic and onion, then adding tomato sauce and chicken broth and simmering until tender. This adds a subtle tomato-spice base that pairs beautifully with the chicken and cheese.
• Breakfast Burrito Casserole: Transform this into a breakfast dish by stirring in 4 beaten eggs and a handful of crispy cooked bacon or sausage before baking. The eggs will bake into the rice, creating a quiche-like texture. Serve it with a dollop of sour cream and hot sauce for a hearty morning meal that's perfect for weekend brunch or meal prep.
• Southwest Casserole: Add a can of drained diced tomatoes with green chilies, a can of drained corn, and a handful of chopped fresh spinach to the mixture. Stir in a teaspoon of ground cumin and a pinch of smoked paprika for a smoky, Southwestern flair. Top with crushed tortilla chips and extra cheese for added crunch.

Nutrition

• Calories520 kcal
• Total Fat22g
• Saturated Fat10g
• Cholesterol85mg
• Sodium820mg
• Total Carbohydrates38g
• Dietary Fiber7g
• Sugars4g
• Protein36g

Common Questions