Healthy Chicken Taco Casserole

The Healthy Chicken Taco Casserole is a dish that warms both the heart and the belly. It brings me back to those lively family gatherings where laughter fills the air while the aroma of delicious food entices everyone to the table. Whenever I think of easy yet satisfying meals, this casserole comes to mind. It’s not just about nourishment; it’s about creating memories through food. I remember the first time I made this—everyone gathered around the kitchen, eager to dig in. The combination of tender chicken, spicy taco seasoning, and melty cheese makes it a crowd-pleaser, and I can’t help but smile at how quickly it disappeared. It’s versatile, too—perfect for a cozy family dinner or a potluck with friends.

Ingredients Required for Healthy Chicken Taco Casserole

The ingredients for a Healthy Chicken Taco Casserole are not just chosen for flavor; they work together to create a hearty and satisfying meal. The key players here are the chicken, black beans, and variety of colorful vegetables. Together, they add depth and nutrition to the casserole, making each bite not only delicious but also fulfilling.

• 1 tablespoon olive oil – This healthy fat helps sauté the vegetables while adding a rich flavor.
• 1 garlic clove, minced – Brings an aromatic essence that enhances the dish’s overall flavor.
• 1 yellow onion, diced – Adds sweetness and depth to the casserole.
• 1 red bell pepper, diced – Contributes crunch and a pop of color.
• 1 green bell pepper, diced – Offers a light bitterness that balances the sweetness of the onion and red pepper.
• 15 ounces black beans, canned, drained and rinsed – These provide protein and fiber, making the casserole hearty.
• 1 tablespoon taco seasoning – Infuses the dish with its signature spicy flavor.
• 4 whole wheat tortillas – Serve as the base layers in the casserole for a healthy twist.
• 2 cups cooked chicken, shredded – The star protein that brings the dish together.
• 2 cups low-fat Mexican blend cheese – Melts beautifully, adding creaminess and flavor.
• 1 cup enchilada sauce, store-bought or homemade – Adds moisture and a depth of flavor to the layers.
• 1/4 cup green onion, chopped – A fresh garnish to finish off the dish.

The Method for Healthy Chicken Taco Casserole

Getting ready to make the Healthy Chicken Taco Casserole is as easy as pie! This method is straightforward, allowing you to create layers of goodness with minimal fuss. Let’s dive into the steps!

1. Preheat your oven to 375 degrees Fahrenheit. Grease a 9×13 baking dish to ensure that your casserole comes out easily after baking. This step is crucial for a perfect presentation!

2. In a skillet, heat the olive oil over medium-high heat. You want it hot enough to sizzle when you add your ingredients. Add the minced garlic and sauté for about one minute until fragrant. It should be just turning golden, not browned, to avoid bitterness.

3. Now, toss in the diced onion and both bell peppers. Cook for about five minutes or until the vegetables become soft and translucent. Keep stirring occasionally to ensure even cooking.

4. Add the drained and rinsed black beans and sprinkle in the taco seasoning. Toss everything together and cook for an additional two minutes, just to warm the beans through and allow the flavors to meld. Remove from heat and set aside.

5. Begin layering your casserole by laying two whole wheat tortillas on the bottom of the greased baking dish. This will serve as the foundation of your dish, so place them side by side so they cover the surface well.

6. Spread half of the bean mixture evenly over the tortillas. Then, add half of the shredded chicken on top of that. Follow with half of the enchilada sauce, spreading it out, and finally, sprinkle half of the cheese over everything.

7. Repeat the layering process: lay another two tortillas, the remaining bean mixture, chicken, enchilada sauce, and finish with the remaining cheese on top. This creates a deliciously thick layer of cheesy goodness.

8. Cover the casserole with aluminum foil and bake for 15 minutes. The cover helps to keep the moisture in, ensuring everything heats through.

9. After the initial baking, remove the foil and continue to bake for another five minutes or until the cheese is nicely golden and bubbly. Keep an eye on it; you want it perfectly melted!

10. Once done, take it out of the oven and let it cool for a few minutes. This will make serving much easier. Just before serving, top with freshly chopped green onion for a burst of color and freshness.

What Goes Well With This Healthy Chicken Taco Casserole

When it comes to serving the Healthy Chicken Taco Casserole, there are plenty of delicious pairings that can enhance your dining experience. Here are some ideas:

• Fresh Salad: A crisp green salad with a zesty vinaigrette makes a refreshing counterpart to the casserole’s richness.
• Guacamole: This creamy avocado dip adds a delightful creaminess and flavor that complements the spices in the casserole.
• Sour Cream: A dollop of sour cream can help balance the dish’s heat and adds a nice tangy flavor.
• Mexican Rice: Serve with seasoned Mexican rice to soak up the enchilada sauce and add an extra layer of flavor.
• Chips and Salsa: Crunchy tortilla chips with fresh salsa make for a great appetizer before diving into the casserole.
• Occasions: This casserole is perfect for family dinners, game days, or even potluck gatherings. It’s a dish that pleases a crowd and can be made in advance.
• Storage Tips: Leftovers can be stored in the fridge for up to three days. Reheat in the oven for best results.

FAQ

Conclusion

The Healthy Chicken Taco Casserole is a delightful dish that brings comfort and flavor to any table. It’s not just a meal; it’s an experience that invites friends and family to gather and enjoy good food together. I encourage you to give this recipe a try; your taste buds will thank you, and your loved ones will be asking for seconds!

Healthy Chicken Taco Casserole

The ultimate comfort food, the Healthy Chicken Taco Casserole combines tender chicken, flavorful black beans, and melted cheese. It’s a hearty meal perfect for busy weeknights or gatherings with family and friends. Dive into this easy weeknight dinner that everyone will love, and make it tonight!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Servings: 6 servings

Course: Dinner

Cuisine: Mexican

Calories: 350

Ingredients Equipment Method Notes

Ingredients

  

• 1 tablespoon olive oil
• 1 clove garlic
• 1 whole yellow onion
• 1 whole red bell pepper
• 1 whole green bell pepper
• 15 ounces black beans canned, drained and rinsed
• 1 tablespoon taco seasoning
• 4 whole wheat tortillas 8 inches
• 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

Equipment

• Cutting Board
• Baking Sheet
• Skillet
• Oven
• Blender
• Mixing Bowl
• Chef's Knife

Method

 

1. Preheat oven to 375 degrees and grease a 9×13 baking dish.
2. In a skillet, heat olive oil over medium high heat.
3. Add garlic for 1 minute, then add onion and bell peppers. Cook for about 5 minutes or until soft.
4. Add black beans and taco seasoning and toss to warm. Remove from heat.
5. Lay 2 wheat tortillas on the bottom of the greased baking dish. Spread half of the bean mixture, chicken, enchilada sauce, and cheese over top.
6. Start another layer of tortillas and repeat the layering, finishing with a nice thick layer of shredded cheese.
7. Cover and bake for 15 minutes, then remove the covering and bake for another 5 minutes or until the cheese is nice and golden.
8. Let cool and top with chopped green onion.

Notes

• Storage: Leftovers can be stored in an airtight container in the fridge for up to three days.
• Freezing: You can freeze this casserole before baking; just cover it tightly and store for up to three months.
• Pairing: This dish pairs well with a fresh salad or some homemade guacamole.
• Customizations: Feel free to swap in different vegetables or spices based on what you have on hand.
• Serving Size: This recipe yields six generous servings, making it perfect for family dinners.

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Meet Paige Wilson

I’m our photographer and stylist, so it’s my job to make our food look as sunny and delicious as it tastes. I’m obsessed with finding that perfect light. When I’m not behind the lens, I’m in the kitchen as the official “chief taster.” I work closely with Hailey and Brooke to cook, test, and refine the flavors for every single recipe until it’s just right.