High Protein Mexican Bean & Quinoa Bake – A Hearty, Flavor-Packed Weeknight Meal

This High Protein Mexican Bean & Quinoa Bake is the kind of dish you make once and keep in your rotation. It’s comforting, bold, and surprisingly easy to throw together on a weeknight. You get plenty of plant-based protein, lots of fiber, and bright, zesty flavors in every bite.

The texture is cozy and casserole-like, with a golden, cheesy top if you choose to add it. It also reheats beautifully, making it perfect for meal prep or feeding a crowd.

Why This Recipe Works

• Protein-packed pairing: Quinoa is a complete protein, and beans add even more. Together, they deliver staying power without needing meat.
• Bold Mexican-inspired flavors: Chili powder, cumin, garlic, and lime create a warm, savory base that tastes like it simmered for hours.
• Hands-off baking: Once everything is mixed, the oven does the work.

  You’ll have time to tidy up or prep toppings.

• Flexible and forgiving: Use black beans, pinto, or kidney beans. Add veggies you have on hand. Swap cheese for a dairy-free option if needed.
• Great for meal prep: It stores well, freezes well, and tastes great the next day.

Ingredients

• 1 cup uncooked quinoa, rinsed well
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) pinto beans, drained and rinsed (or use kidney beans)
• 1 can (14.5 oz) fire-roasted diced tomatoes with juices
• 1 cup corn kernels (frozen and thawed, or canned and drained)
• 1 small red onion, finely chopped
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1–2 jalapeños, seeded and minced (optional, for heat)
• 1 1/2 cups low-sodium vegetable broth (or chicken broth)
• 1/2 cup tomato sauce or crushed tomatoes
• 2 tablespoons olive oil
• 2 teaspoons chili powder
• 1 1/2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• Juice of 1 lime (about 2 tablespoons)
• 1/2 cup chopped fresh cilantro, plus extra for garnish
• 1 1/2 cups shredded cheese (Mexican blend, Monterey Jack, or cheddar), optional
• Optional toppings: sliced avocado, Greek yogurt or sour cream, hot sauce, pickled red onions, sliced green onions

Instructions

1. Preheat the oven: Set your oven to 375°F (190°C).

   Lightly grease a 9×13-inch baking dish with a bit of olive oil or nonstick spray.

2. Rinse the quinoa: Place quinoa in a fine-mesh sieve and rinse under cold water for 30–60 seconds. This removes bitterness and helps it cook evenly.
3. Mix the base: In a large bowl, combine rinsed quinoa, black beans, pinto beans, fire-roasted tomatoes (with juices), corn, onion, bell pepper, garlic, and jalapeño.
4. Season well: Add olive oil, chili powder, cumin, smoked paprika, oregano, salt, pepper, tomato sauce, and broth. Stir until everything is evenly coated.
5. Transfer to the dish: Pour the mixture into the baking dish and spread into an even layer.

   Cover tightly with foil to trap steam.

6. Bake covered: Bake for 30 minutes. The quinoa should start to swell and absorb liquid.
7. Stir and finish: Remove the foil, give it a good stir, and bake uncovered for another 15–20 minutes, until the quinoa is tender and most of the liquid is absorbed.
8. Add cheese (optional): If using cheese, sprinkle it evenly on top and bake for 5–7 more minutes, until melted and lightly golden at the edges.
9. Brighten and garnish: Let the bake rest for 5 minutes. Stir in lime juice and cilantro.

   Taste and adjust salt or lime as needed. Top with avocado, a dollop of Greek yogurt or sour cream, and extra cilantro if you like.

How to Store

• Refrigerator: Cool completely, then store in an airtight container for up to 4 days. Reheat in the microwave or covered in the oven at 325°F (165°C) until warmed through.
• Freezer: Portion into freezer-safe containers and freeze for up to 3 months.

  Thaw overnight in the fridge before reheating. Add fresh toppings after reheating.

• Meal prep tip: Pack toppings separately so they stay fresh and vibrant.

Health Benefits

• High protein and fiber: Quinoa and beans deliver plant protein that supports muscle repair and keeps you full. Fiber helps digestion and steady energy.
• Heart-friendly ingredients: Beans and olive oil support healthy cholesterol levels, while the dish is naturally low in saturated fat.
• Micronutrient-rich: Bell peppers, tomatoes, and corn add vitamin C, vitamin A, potassium, and antioxidants that support immune health.
• Gluten-free by design: Quinoa is naturally gluten-free, making this a great option for those avoiding gluten.
• Blood sugar balance: The combo of protein, fiber, and complex carbs helps reduce blood sugar spikes.

Pitfalls to Watch Out For

• Skipping the quinoa rinse: Unrinsed quinoa can taste bitter.

  Take the extra minute to rinse.

• Too much liquid: Different brands of tomatoes and broths vary. If the bake looks soupy after 45 minutes, give it 5–10 more minutes uncovered.
• Under-seasoning: Beans and quinoa need bold seasoning. Taste at the end and add salt, lime, or a pinch more chili powder as needed.
• Overbaking with cheese: If using cheese, add it at the end to prevent drying out the top layer.
• Heat management: Jalapeños vary in spice.

  Remove seeds and membranes for milder heat, or use just half a pepper.

Alternatives

• Protein swaps: Add cooked shredded chicken or ground turkey for extra protein. For a vegetarian boost, stir in crumbled baked tofu or tempeh.
• Bean options: Use any combo of black, pinto, kidney, or even chickpeas. If using only one type, increase to two cans total.
• Dairy-free version: Skip the cheese or use a plant-based shreds alternative.

  A drizzle of cashew crema also works well.

• Veggie add-ins: Zucchini, spinach, or kale can be folded in before baking. If using spinach or kale, chop and add during the last 10 minutes.
• Spice variations: Add chipotle powder for smoky heat, or a touch of coriander for brightness. For extra zest, finish with more lime and a pinch of flaky salt.
• Grain swap: If you’re out of quinoa, try short-grain brown rice.

  Par-cook the rice first, then reduce the baking time slightly.

FAQ

Can I make this ahead of time?

Yes. Assemble everything up to the baking step, cover, and refrigerate for up to 24 hours. You may need to add 5–10 minutes to the bake time if starting cold.

Do I need to cook the quinoa first?

No.

The quinoa cooks in the oven as it absorbs the seasoned broth and tomato mixture. Just be sure to rinse it well before mixing.

How can I make it spicier?

Use two jalapeños, include the seeds, and add 1/2 teaspoon chipotle powder or a splash of your favorite hot sauce before baking.

What cheese works best?

Mexican blend, Monterey Jack, or mild cheddar all melt nicely. For a tangier finish, crumble a little cotija or queso fresco on top after baking.

Is this recipe suitable for meal prep?

Absolutely.

It portions well into containers, reheats without drying out, and tastes even better the next day. Keep fresh toppings separate until serving.

Can I use fresh tomatoes instead of canned?

Yes, but add an extra 1/4 cup broth to make up for the lost juices. Fire-roasted canned tomatoes add depth, so consider roasting fresh tomatoes first if you have time.

How do I prevent it from sticking?

Grease the baking dish lightly, and don’t skip the olive oil in the mixture.

Let the bake rest for a few minutes before serving to help it set.

What if my quinoa is still crunchy?

Cover the dish, add a splash more broth (2–4 tablespoons), and bake for 5–10 extra minutes. Oven temperatures can vary, so a little flexibility helps.

Can I make this oil-free?

Yes. Omit the olive oil and increase the lime juice slightly at the end for brightness.

The texture will be a bit less rich but still satisfying.

How can I boost the protein even more?

Stir in a can of drained lentils, add cooked chicken or turkey, or top servings with a scoop of Greek yogurt for extra protein and creaminess.

Final Thoughts

This Mexican Bean & Quinoa Bake is the definition of reliable: easy to assemble, big on flavor, and packed with nutrients. It welcomes substitutions and works with what you already have in the pantry. Whether you’re feeding a family, stocking your fridge for the week, or just craving a cozy, satisfying dinner, this bake delivers.

Make it once, and you’ll keep it in your back pocket for busy nights.