# High Protein Low Cal French Onion Beef & Rice Casserole

This is a delicious high protein French onion beef and rice casserole that is also macro-friendly.

- Servings: 8 servings
- Cuisine: Italian
- Category: Soup
- Language: en

## Ingredients

- 2 lbs lean ground beef
- 2 large onions
- 2 tsp olive oil
- 2 tsp balsamic vinegar
- 1 tsp Worcestershire sauce
- 1 tbsp minced garlic
- 1.5 cups uncooked jasmine rice, rinsed
- 3 cups low-sodium beef broth
- 1 cup Fairlife fat-free milk
- 0.5 cup fat-free Greek yogurt
- 1 tbsp beef bouillon
- garlic powder
- onion powder
- 1 cup reduced fat cheddar cheese
- 0.5 cup reduced-fat mozzarella
- 0.5 cup parmesan cheese
- 0.25 cup fresh parsley, chopped
- Salt
- pepper

## Instructions

1. Thinly slice two large onions.
2. Sauté the sliced onions in a medium-high heat pan.
3. Once onions are sautéed, add Worcestershire sauce and balsamic vinegar.
4. Push the onions to the side and add lean ground beef to the pan.
5. Once the beef is browned, season with salt, pepper, garlic powder, and onion powder.
6. Add all ingredients into a 9x13 baking dish.
7. Mix well.
8. Cover with aluminum foil and bake in the oven at 375 degrees Fahrenheit for 35-45 minutes.
9. Remove the foil, add reduced-fat mozzarella, and bake until the cheese is nice and golden brown.
10. Garnish with fresh parsley.

## Equipment

- knife
- cutting board
- medium-high heat pan
- spatula
- 9x13 baking dish
- aluminum foil
- oven

## Tips

- If your wife says the onions are burning her eyes, take them outside.
- You can always find the full recipe and macros in the caption below.
- If the liquid doesn't absorb while baking, remove the foil and bake for an additional 10-15 minutes.
- Optional topping: crispy onions (light sprinkle) and extra provolone for a golden cheesy top.

## Source

- Original video: https://vt.tiktok.com/ZSyBw33KV/
- Recipe page: https://www.cliprecipe.com/recipe/5a9be67d-bb28-4eb8-b0d6-79b321c85974
- Extracted: 2025-11-03

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt