Healthified Chicken Tortilla Casserole
Indulge in the comforting layers of this **Healthified Chicken Tortilla Casserole**, a wholesome twist on a Tex-Mex classic that’s perfect for a family-friendly dinner or meal prep. Packed with lean shredded chicken, nutrient-dense black beans, vibrant red bell peppers, and whole wheat tortillas, this recipe swaps heavy cream sauces for a creamy mixture of protein-rich Greek yogurt and salsa. Infused with zesty spices like chili powder, garlic, and cumin, each bite delivers bold, satisfying flavors without the guilt. Topped with melty reduced-fat cheddar cheese and garnished with fresh green onions and cilantro, this casserole bakes to bubbly perfection in just 25 minutes. With nutritious ingredients, easy preparation, and a healthier spin, it’s a must-try for anyone craving a lighter comfort food option. Perfect for busy weeknights, this hearty dish serves six and pairs wonderfully with a fresh side salad or avocado slices.
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Recipe Information
Ingredients
- 2 cups cooked shredded chicken breast
- 6 small whole wheat tortillas
- 1 cup plain Greek yogurt
- 1.5 cups reduced-fat shredded cheddar cheese
- 1.5 cups salsa (mild, medium, or hot depending on preference)
- 1 cup low-sodium black beans (rinsed and drained)
- 1 cup frozen corn (thawed)
- 1 medium red bell pepper (diced)
- 1 small yellow onion (diced)
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 0.5 teaspoon garlic powder
- 1 tablespoon extra virgin olive oil
- 2 stalks green onions (sliced, for garnish)
- 2 tablespoons fresh cilantro (chopped, optional for garnish)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with nonstick cooking spray or a thin sheen of olive oil.
Heat the olive oil in a large skillet over medium heat. Add the diced onion and red bell pepper and sauté for 3-4 minutes until softened.
Stir in the black beans, corn, chili powder, cumin, and garlic powder. Cook for another 2 minutes, then remove from heat.
In a medium bowl, mix the Greek yogurt and salsa until well combined.
Cut the whole wheat tortillas into quarters to make them easier to layer in the casserole dish.
Assemble the casserole: Spread a thin layer of the yogurt-salsa mixture on the bottom of the prepared baking dish. Place an even layer of tortilla quarters over the mixture. Top the tortillas with a layer of the black bean and vegetable mixture, followed by a layer of shredded chicken. Sprinkle one-third of the shredded cheddar cheese on top.
Repeat the layers (yogurt-salsa mixture, tortilla quarters, black bean and vegetable mixture, and chicken), finishing with a final layer of tortillas, the remaining yogurt-salsa mixture, and the last third of the shredded cheddar cheese.
Cover the casserole with aluminum foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 5 minutes, or until the cheese is melted and bubbly.
Remove the casserole from the oven and let it rest for 5 minutes. Garnish with sliced green onions and chopped cilantro, if desired, before serving.
Nutrition Facts
Calories |
451 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 5.3 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 86 mg | 29% | |
| Sodium | 642 mg | 28% | |
| Total Carbohydrate | 38.9 g | 14% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 8.1 g | ||
| Protein | 43.8 g | 88% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 325 mg | 25% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 779 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
