Description
This Healthy Chicken Taco Casserole is a nutritious and flavorful dish perfect for a family meal. Combining sautéed vegetables, black beans, shredded chicken, and whole wheat tortillas, it layers wholesome ingredients with low-fat cheese and enchilada sauce, baked to golden perfection. Ready in just 40 minutes, this casserole offers a balanced and satisfying Mexican-inspired dinner that’s easy to prepare and serves six.
Ingredients
Scale
Vegetables & Beans
- 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
Seasoning & Sauces
- 1 tablespoon taco seasoning
- 1 cup enchilada sauce (store-bought or homemade)
Main Ingredients
- 4 whole wheat tortillas (8″ diameter)
- 2 cups cooked chicken, shredded
- 2 cups low-fat Mexican blend cheese
- 1/4 cup green onion, chopped
Instructions
- Preheat Oven: Preheat the oven to 375 degrees Fahrenheit and grease a 9×13-inch baking dish to prevent sticking.
- Sauté Vegetables: In a skillet, heat olive oil over medium-high heat. Add the minced garlic, diced yellow onion, red bell pepper, and green bell pepper. Cook the mixture, stirring occasionally, until the vegetables are soft and fragrant, approximately 5 minutes.
- Add Beans and Seasoning: Stir in the drained black beans and taco seasoning into the sautéed vegetables, combining well. Remove the skillet from the heat.
- Layer the Casserole: Place two whole wheat tortillas at the bottom of the prepared baking dish. Spread half of the bean and vegetable mixture over the tortillas, then top with half of the shredded chicken, enchilada sauce, and low-fat cheese. Repeat the layering process with the remaining tortillas, bean mixture, chicken, enchilada sauce, and cheese, finishing with a generous cheese layer on top.
- Bake: Cover the baking dish with foil and bake in the preheated oven for 15 minutes. Remove the foil and continue baking for an additional 5 minutes or until the cheese is melted and golden brown.
- Serve: Let the casserole cool slightly after baking. Garnish with chopped green onions before serving to add a fresh, mild onion flavor and a pop of color.
Notes
- Use low-fat cheese to reduce calories and fat content while maintaining flavor.
- You can substitute shredded rotisserie chicken to save time.
- For extra heat, add diced jalapeños to the vegetable sauté step.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.
- To make it gluten-free, substitute tortillas with gluten-free tortillas.
