There’s something heartwarming about digging into a bubbling casserole straight out of the oven, especially when it’s loaded with vibrant ingredients and bold spices. This Healthy Chicken Taco Casserole is one of those dishes that brings everyone to the table with enthusiasm—and it has a special place in my heart.
I first tried a version of this recipe during a summer visit to my abuela’s home in Tucson. Her cooking always leaned on simple, honest ingredients, and she had a knack for turning leftovers into meals that felt like celebrations. She’d use up roasted chicken, tuck it between layers of tortillas, and top it with her homemade enchilada sauce. I’ve given it a modern, healthier spin without losing that soul-satisfying essence.
Why You’ll Love This Healthy Chicken Taco Casserole
- Nutrient-packed: Loaded with veggies, lean protein, and fiber-rich beans.
- One-dish wonder: Easy cleanup and makes enough to feed a hungry family.
- Customizable: Swap in your favorite toppings or use whatever’s in the fridge.
- All-season favorite: Light enough for summer, comforting enough for winter.
Ingredients You’ll Need
Here’s everything to gather before you start:
- 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 (rotisserie or leftover roast works great)
- 2 cups low-fat Mexican blend cheese
- 1 cup enchilada sauce (store-bought or homemade)
- 1/4 cup green onions, chopped (for garnish)
How to Make Healthy Chicken Taco Casserole
Step 1: Preheat and Prepare
Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
Step 2: Cook the Veggies
Heat olive oil in a skillet over medium-high heat. Add the garlic and sauté for about 1 minute, just until fragrant. Stir in the onion, red bell pepper, and green bell pepper, cooking for about 5 minutes until softened.
Step 3: Add Beans and Seasoning
Toss in the black beans and taco seasoning. Stir to combine and heat through, then remove the skillet from the heat.
Step 4: Layer the Casserole
Place 2 tortillas on the bottom of your prepared baking dish. Spread half the bean and veggie mixture, shredded chicken, enchilada sauce, and cheese evenly over the tortillas.
Repeat the layering with the remaining tortillas and fillings, finishing with a generous layer of shredded cheese on top.
Step 5: Bake
Cover the dish with foil and bake for 15 minutes. Remove the foil and bake uncovered for an additional 5–7 minutes, until the cheese is melted and slightly golden.
Step 6: Garnish and Serve
Let the casserole rest for about 5 minutes before slicing. Top with chopped green onions and, if desired, a dollop of Greek yogurt or a slice of avocado.
Serving Tips and Variations
- Add heat: Toss in a chopped jalapeño or a pinch of cayenne for some kick.
- Go dairy-free: Use a vegan cheese alternative and skip the yogurt.
- Bulk it up: Add corn or brown rice to make it even more filling.
- Low-carb version: Substitute the tortillas with thinly sliced zucchini or low-carb wraps.
Make Ahead & Storage
This Healthy Chicken Taco Casserole is perfect for meal prep:
- Make Ahead: Assemble the casserole a day in advance and refrigerate. Bake when ready to serve.
- Store: Leftovers keep well in the fridge for up to 4 days.
- Freeze: Wrap individual portions tightly and freeze for up to 2 months. Reheat in the microwave or oven.
Why This Recipe Works All Year Round
In summer, this casserole pairs beautifully with fresh garden salads or grilled corn. In winter, it’s a comforting dish served with warm roasted vegetables or a side of spiced rice. Its versatility and bold flavors make it a winning dinner every time.
Share Your Version
Did you try this Healthy Chicken Taco Casserole? I’d love to hear how you made it your own! Snap a photo and tag it with #CasseroleWithSarah or leave a comment below. Let’s keep these family-style meals alive, one delicious bite at a time.
Healthy Chicken Taco Casserole
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 (rotisserie or leftover roast works great)
- 2 cups low-fat Mexican blend cheese
- 1 cup enchilada sauce store-bought or homemade
- 1/4 cup green onions chopped (for garnish)
Instructions
Step 1: Preheat and Prepare
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
Step 2: Cook the Veggies
- Heat olive oil in a skillet over medium-high heat. Add the garlic and sauté for about 1 minute, just until fragrant. Stir in the onion, red bell pepper, and green bell pepper, cooking for about 5 minutes until softened.
Step 3: Add Beans and Seasoning
- Toss in the black beans and taco seasoning. Stir to combine and heat through, then remove the skillet from the heat.
Step 4: Layer the Casserole
- Place 2 tortillas on the bottom of your prepared baking dish. Spread half the bean and veggie mixture, shredded chicken, enchilada sauce, and cheese evenly over the tortillas.
- Repeat the layering with the remaining tortillas and fillings, finishing with a generous layer of shredded cheese on top.
Step 5: Bake
- Cover the dish with foil and bake for 15 minutes. Remove the foil and bake uncovered for an additional 5–7 minutes, until the cheese is melted and slightly golden.
Step 6: Garnish and Serve
- Let the casserole rest for about 5 minutes before slicing. Top with chopped green onions and, if desired, a dollop of Greek yogurt or a slice of avocado.
Leave a Comment