Beef and Masa Casserole

Beef and Masa Casserole is a hearty, layered dish that combines seasoned ground beef with a soft, corn-based masa dough, often baked until golden. It typically includes ingredients like beef, masa harina (corn flour), cheese, onions, and spices, and is a comforting staple in Mexican and Tex-Mex cuisine.

🍽️ Nutrition at a glance

This dish is generally high in carbohydrates from the masa and protein from the beef, with a moderate to high fat content depending on the cheese and meat used. A single serving can provide a good source of iron and fiber, and typically ranges from 400 to 600 calories.

Nutrition breakdown

Calories	350 kcal
Protein	22 g
Carbs	30 g
Fat	16 g
Fiber	4 g
Sugar	5 g
Sodium	650 mg
Iron	3.5 mg
Zinc	5.0 mg
Potassium	450 mg
Phosphorus	250 mg
Niacin (B3)	6.0 mg
Vitamin B6	0.5 mg
Selenium	18 mcg
Choline	70 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this casserole is a creative fusion of traditional masa-based foods like tamales and modern casserole cooking, making it a versatile and family-friendly meal. Nutritionally, the use of corn masa adds a gluten-free carbohydrate source that is rich in essential minerals.