Craving the bold, zesty flavors of tacos but looking for a more nutritious and satisfying option? This Healthy Chicken Taco Casserole brings all the delicious taco goodness in a wholesome, family-friendly form. With a mix of lean shredded chicken, black beans, fresh vegetables, and whole wheat tortillas, this casserole offers a hearty meal without sacrificing on nutrition. Perfect for a quick weeknight dinner or meal prep, it’s loaded with protein, fiber, and flavor. Plus, it’s topped with a low-fat Mexican cheese blend, keeping things indulgent but still guilt-free!
Ingredients:
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 1 yellow onion, diced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 (15 oz.) can of black beans, 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)
- ¼ cup green onions, chopped (for garnish)
Instructions:
- Preheat the Oven: Begin by preheating your oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish with olive oil or cooking spray to prevent sticking.
- Sauté the Vegetables: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and diced onion, cooking for about 2-3 minutes until the onions start to soften and turn translucent. Then, add the diced red and green bell peppers and sauté for another 4-5 minutes, stirring occasionally, until the peppers are tender.
- Season and Add Beans: Stir in the taco seasoning and the drained black beans into the sautéed vegetable mixture. Allow the seasoning to coat the vegetables and beans evenly, cooking for an additional 2 minutes. Set this mixture aside.
- Layer the Casserole: In the prepared baking dish, begin layering your casserole. Start by laying two of the whole wheat tortillas flat on the bottom of the dish. Spread half of the sautéed vegetable and bean mixture over the tortillas. Then, add half of the shredded chicken evenly on top. Drizzle half of the enchilada sauce over the chicken, and sprinkle 1 cup of the low-fat Mexican cheese blend on top.
- Repeat the Layers: Add another layer of two whole wheat tortillas on top of the cheese. Spread the remaining vegetable and bean mixture over the tortillas, followed by the rest of the shredded chicken. Drizzle the remaining enchilada sauce over the top, and finish with the last cup of shredded cheese.
- Bake Until Bubbly: Cover the baking dish with aluminum foil and bake for 15 minutes. After 15 minutes, remove the foil and continue baking for an additional 10-15 minutes, or until the cheese is fully melted, bubbly, and slightly golden on top.
- Garnish and Serve: Remove the casserole from the oven and let it cool for a few minutes before serving. Garnish with the freshly chopped green onions for a pop of color and extra flavor. Slice and serve hot!
Conclusion:
This Healthy Chicken Taco Casserole is the perfect combination of comfort food and nutritious eating. Loaded with lean protein from the chicken and fiber-rich black beans, paired with fresh veggies and whole wheat tortillas, it’s a hearty meal that satisfies your taco cravings without the extra calories. The gooey, low-fat Mexican cheese blend and the savory enchilada sauce tie everything together into a delicious, wholesome casserole. Perfect for families or meal prep, this dish is sure to become a weeknight staple!