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Healthy Chicken Taco Casserole

Healthy Chicken Taco Casserole Your Family Will Crave

This Healthy Chicken Taco Casserole is a delicious, high-protein dish that your family will crave, perfect for busy weeknights.
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Prep Time 15 minutes
Cook Time 20 minutes
Cooling Time 5 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Mexican
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 tablespoon Olive Oil Used for sautéing vegetables; substitute with avocado oil for a light twist.
  • 1 Garlic Minced; use garlic powder if you're in a pinch.
  • 1 Yellow Onion Diced; shallots work for a milder taste.
  • 1 Bell Peppers 1 red and 1 green, diced; any bell pepper or even corn can be used.
For the Filling
  • 15 oz Black Beans Canned, drained, and rinsed; kidney beans can substitute if desired.
  • 1 tablespoon Taco Seasoning Infuses Mexican-inspired flavors; homemade seasoning can keep it low in sodium.
  • 4 pieces Whole Wheat Tortillas 8" each; swap for gluten-free corn tortillas if preferred.
  • 2 cups Cooked Chicken Shredded; rotisserie chicken is a quick alternative.
For the Topping
  • 2 cups Low-Fat Mexican Blend Cheese Brings creaminess to the dish; opt for regular cheese for an indulgent touch.
  • 1 cup Enchilada Sauce Adds moisture and zesty flavor; both homemade and store-bought are great options.
  • 1/4 cup Green Onion Chopped; fresh cilantro can be a delightful alternative.

Equipment

  • large skillet
  • 9x13 inch baking dish

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 375°F (190°C) and grease a 9x13-inch baking dish.
  2. In a large skillet, heat olive oil over medium-high heat and sauté garlic for about 1 minute.
  3. Add diced onions and bell peppers, cooking for approximately 5 minutes until soft and translucent.
  4. Stir in rinsed black beans and taco seasoning, cooking for an additional 2-3 minutes.
  5. Lay down 2 whole wheat tortillas in the greased baking dish, then spread half of the sautéed bean mixture over them.
  6. Sprinkle half of the shredded chicken and half of the enchilada sauce, then 1 cup of cheese on top.
  7. Repeat layers with remaining tortillas, bean mixture, chicken, enchilada sauce, and cheese.
  8. Cover with aluminum foil and bake for 15 minutes; remove foil and bake for another 5 minutes until cheese is golden.
  9. Allow to cool for about 5 minutes, then garnish with chopped green onions and serve.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 25gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 70mgSodium: 600mgPotassium: 600mgFiber: 8gSugar: 4gVitamin A: 500IUVitamin C: 60mgCalcium: 200mgIron: 3mg

Notes

This casserole can be prepared a day in advance; just assemble and refrigerate until ready to bake.

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