Taco casserole

Dinner

Item Rating: 70/100

1 serving (250 grams) contains 350 calories, 20.0 grams of protein, 18.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		330.2
% Daily Value*
Total Fat		17.0 g	21%
	Saturated Fat	7.5 g	37%
	Polyunsaturated Fat	0 g
Cholesterol		47.2 mg	15%
Sodium		754.7 mg	32%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	4.7 g	16%
	Sugars	3.8 g
protein		18.9 g	37%
Vitamin D		47.2 mcg	236%
Calcium		141.5 mg	10%
Iron		2.4 mg	13%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 153 cal (44.8%)

Protein: 75 cal (22.1%)

Carbs: 113 cal (33.1%)

About Taco casserole

Taco casserole is a baked dish inspired by traditional Mexican cuisine, often combining seasoned ground meat, beans, vegetables, cheese, and tortilla chips or tortillas. This dish is a fusion of flavors and textures, typically featuring Mexican spices like cumin and chili powder. Nutritionally, taco casseroles can be rich in protein from meat and beans, fiber from legumes and vegetables, and calcium from cheese. The overall nutritional profile varies based on ingredients used, but it is typically high in energy due to its combination of protein, fat, and carbohydrates.

Health Benefits

• Rich in protein, primarily from ground beef, turkey, or beans, which supports muscle growth and repair.
• High in dietary fiber if made with beans and vegetables, promoting healthy digestion and stabilizing blood sugar levels.
• Provides calcium from cheese, which is essential for strong bones and teeth.
• Contains vitamins A and C from added vegetables like peppers and tomatoes, benefiting immune health and skin.
• If prepared with whole-grain tortillas or chips, it adds complex carbohydrates for sustained energy.

Dietary Considerations

Allergens: Contains gluten (if using standard tortillas), dairy (from cheese), soy (if added to certain processed ingredients)

Suitable for: High-protein diets, flexitarian diet

Not suitable for: Vegan diets (unless using plant-based alternatives), dairy-free diets, gluten-free diets (unless using gluten-free tortillas)

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat individual portions thoroughly before consuming. To freeze, ensure the casserole is cooled completely and wrap tightly in freezer-safe packaging for up to 3 months.

Common Questions About Taco casserole Nutrition

Is taco casserole high in protein?

Taco casserole is generally high in protein, especially if it includes ground beef, shredded chicken, or beans. A typical serving can provide 15-25g of protein depending on the ingredients used, making it a good option for those looking to increase their protein intake.

Can I eat taco casserole on a keto diet?

Taco casserole can be keto-friendly if you use low-carb ingredients such as ground beef, cheese, sour cream, and low-carb vegetables like peppers and spinach. Avoid adding starchy components like beans or tortilla chips, as these can increase the carb count.

Are there health benefits or concerns with eating taco casserole?

Taco casserole provides a rich source of protein and essential nutrients like vitamin B12 and iron from the meat, or fiber from beans, making it nutritious. However, it may be high in saturated fats and sodium if prepared with excessive cheese or processed seasonings, so it's best to opt for fresh, homemade seasoning blends.

What is a recommended portion size for taco casserole?

A standard portion size for taco casserole is roughly 1 to 1.5 cups, providing around 300-400 calories depending on the recipe. Pair it with a side of vegetables or salad to balance the meal and maintain appropriate calorie intake.

How does taco casserole compare to traditional tacos?

Taco casserole is less labor-intensive to prepare than individual tacos and allows for easier customization of ingredients. Traditional tacos usually offer a lower calorie option due to smaller portion sizes, while casserole can be richer, more caloric, and include more toppings in a single dish.

Data Sources & Scientific References