Healthy Chicken Taco Casserole: A Delicious and Nutritious Family Dinner
Looking for a tasty, comforting meal that’s also packed with nutrients? This Healthy Chicken Taco Casserole is the perfect choice. Combining the bold flavors of tacos with the ease of a casserole, this dish is loaded with lean protein, fiber, and plenty of veggies. It’s a great option for busy weeknights when you want something satisfying and healthy on the table in under an hour.
Ingredients
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 1 yellow onion, diced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 15 ounces black beans, canned, drained, and rinsed
- 1 tablespoon taco seasoning
- 4 whole wheat tortillas (8-inch)
- 2 cups cooked chicken, shredded
- 2 cups low-fat Mexican blend cheese
- 1 cup enchilada sauce (store-bought or homemade)
- 1/4 cup green onion, chopped
Directions
1. Preheat the Oven:
Begin by preheating your oven to 375°F (190°C). Grease a 9×13-inch baking dish to ensure your casserole doesn’t stick, making it easier to serve and clean up afterward.
2. Cook the Vegetables:
In a skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the minced garlic and cook for about 1 minute until it becomes fragrant. Then, add the diced onion, red bell pepper, and green bell pepper. Cook the vegetables for about 5 minutes, or until they are softened and slightly caramelized.
3. Add Beans and Seasoning:
Stir in the drained and rinsed black beans, along with 1 tablespoon of taco seasoning. Mix everything well to ensure the beans and vegetables are evenly coated with the seasoning. Cook for another 2-3 minutes, then remove the skillet from the heat.
4. Assemble the Casserole:
Lay 2 whole wheat tortillas on the bottom of your prepared baking dish, overlapping them if necessary to cover the base completely. Spread half of the bean and vegetable mixture over the tortillas, followed by half of the shredded chicken, half of the enchilada sauce, and half of the shredded cheese.
5. Repeat the Layers:
Add another layer of 2 tortillas on top of the previous layer. Repeat the layering process with the remaining bean mixture, chicken, enchilada sauce, and cheese. Finish with a generous layer of shredded cheese on top.
6. Bake the Casserole:
Cover the baking dish with foil to prevent the cheese from over-browning too quickly. Bake in the preheated oven for 15 minutes. After 15 minutes, remove the foil and bake for an additional 5 minutes, or until the cheese is melted and golden brown.
7. Cool and Serve:
Allow the casserole to cool for a few minutes before serving. This helps the layers set slightly, making it easier to cut and serve. Just before serving, sprinkle the top with chopped green onions for a fresh, vibrant garnish.
Serving Suggestions
This Healthy Chicken Taco Casserole is a complete meal on its own, but you can also serve it with a side of fresh salad, a dollop of Greek yogurt or sour cream, or a scoop of guacamole for added flavor. It’s a great dish for feeding a crowd, and leftovers reheat beautifully, making it perfect for meal prep.
Final Thoughts
This Healthy Chicken Taco Casserole is a delicious, nutritious option for any night of the week. It’s full of flavor, easy to make, and sure to be a hit with the whole family. With its layers of seasoned vegetables, tender chicken, and melted cheese, it’s a satisfying dish that doesn’t compromise on health.
Prep Time: 20 minutes
Cooking Time: 20 minutes
Total Time: 40 minutes
Servings: 6 servings
Calories: 320 kcal per serving
I hope you enjoy making and savoring this tasty casserole! If you give the recipe a try, I’d love to hear your thoughts in the comments below. Don’t forget to share your creations on social media—tag me so I can see how your Healthy Chicken Taco Casserole turned out!
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Healthy Chicken Taco Casserole
- Total Time: 40 minutes
- Yield: 6 1x
Description
This Healthy Chicken Taco Casserole is a deliciously wholesome take on classic taco flavors, packed with layers of seasoned chicken, black beans, and vibrant bell peppers. The casserole is layered with whole wheat tortillas, which add a delightful texture and make this dish a filling and satisfying meal. The low-fat Mexican cheese blend adds just the right amount of gooey, melted goodness, while the enchilada sauce ties all the flavors together.
Ingredients
1 tablespoon olive oil
1 garlic clove, minced
1 yellow onion, diced
1 red bell pepper, diced
1 green bell pepper, diced
15 ounces black beans, canned, drained, and rinsed
1 tablespoon taco seasoning
4 whole wheat tortillas (8-inch)
2 cups cooked chicken, shredded
2 cups low-fat Mexican blend cheese
1 cup enchilada sauce (store-bought or homemade)
1/4 cup green onion, chopped
Instructions
Preheat Oven: Preheat your oven to 375°F (190°C) and grease a 9×13-inch baking dish.
Cook Vegetables: In a skillet, heat 1 tablespoon of olive oil over medium-high heat. Add minced garlic and cook for 1 minute until fragrant. Add diced onion and bell peppers, cooking for about 5 minutes or until softened.
Add Beans and Seasoning: Stir in the drained black beans and 1 tablespoon of taco seasoning. Toss to warm through and remove from heat.
Assemble Casserole: Lay 2 whole wheat tortillas on the bottom of the greased baking dish. Spread half of the bean mixture over the tortillas, followed by half of the shredded chicken, half of the enchilada sauce, and half of the cheese.
Repeat Layers: Add another layer of 2 tortillas and repeat the layering process, finishing with a generous layer of shredded cheese on top.
Bake: Cover the dish with foil and bake for 15 minutes. Then, remove the foil and bake for an additional 5 minutes or until the cheese is melted and golden brown.
Cool and Serve: Allow the casserole to cool for a few minutes before topping with chopped green onions. Serve warm.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
Nutrition
- Calories: 320