Healthy King Ranch Casserole
Transform your weeknight dinner routine with this Healthy King Ranch Casserole, a lightened-up version of the beloved Tex-Mex classic. This wholesome casserole delivers all the flavor you love—savory shredded chicken, fresh onions and peppers, and layers of melty reduced-fat cheddar—all wrapped in a creamy, spiced sauce made with protein-packed Greek yogurt and a kick of canned diced tomatoes with green chilies. Whole wheat or corn tortillas add a hearty, fiber-rich base, while familiar spices like chili powder, cumin, and smoked paprika elevate the dish with a warm, smoky essence. Under 45 minutes from start to finish, this quick, crowd-pleasing meal tastes indulgent but skips the heavy ingredients, making it both healthy and satisfying. Perfect for busy families or meal prep, this casserole is sure to become a go-to comfort food staple with a nutritious twist.
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 1 medium Green bell pepper, diced
- 3 cloves Garlic, minced
- 3 cups Cooked chicken breast, shredded
- 1 cup Greek yogurt (plain, non-fat)
- 1 cup Low-sodium chicken broth
- 10 ounces Diced tomatoes with green chilies (canned)
- 1 teaspoon Chili powder
- 1 teaspoon Ground cumin
- 0.5 teaspoon Smoked paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 8 small Whole wheat or corn tortillas
- 1.5 cups Reduced-fat shredded cheddar cheese
- 2 tablespoons Fresh cilantro, chopped (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Heat olive oil in a large skillet over medium heat. Add the diced onion and green bell pepper, and sauté for 5-7 minutes until softened. Stir in the minced garlic and cook for an additional minute.
Add the shredded chicken to the skillet and stir to combine. Remove the mixture from heat and set aside.
In a medium bowl, whisk together Greek yogurt, chicken broth, diced tomatoes with green chilies, chili powder, cumin, smoked paprika, salt, and black pepper until well combined. This will be the casserole sauce.
Lightly coat a 9x13-inch baking dish with cooking spray. Begin layering the casserole by spreading a small amount of the sauce on the bottom of the dish.
Tear 2-3 tortillas into bite-sized pieces and layer them evenly on top of the sauce.
Spread one-third of the chicken and vegetable mixture over the tortillas, then pour one-third of the sauce over the top, followed by one-third of the shredded cheese.
Repeat the layering process two more times, finishing with a final layer of cheese on top.
Cover the dish with aluminum foil and bake in the preheated oven for 15 minutes. Then, remove the foil and bake for an additional 10 minutes, or until the casserole is bubbly and the cheese is melted.
Remove the casserole from the oven and let it rest for 5 minutes. Garnish with chopped fresh cilantro, if desired, before serving.
Nutrition Facts
Calories |
3087 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 101.4 g | 130% | |
| Saturated Fat | 34.8 g | 174% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 736 mg | 245% | |
| Sodium | 5524 mg | 240% | |
| Total Carbohydrate | 227.2 g | 83% | |
| Dietary Fiber | 32.3 g | 115% | |
| Total Sugars | 33.5 g | ||
| Protein | 331.6 g | 663% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 1979 mg | 152% | |
| Iron | 24.7 mg | 137% | |
| Potassium | 4249 mg | 90% | |
*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.
