Healthy Taco Casserole
Dive into a wholesome dinner packed with bold flavors and nourishing ingredients with this Healthy Taco Casserole! Perfect for busy weeknights, this one-dish wonder combines lean ground turkey or chicken, protein-rich black beans, vibrant bell peppers, and the smoky kick of taco seasoning, all layered over hearty quinoa or brown rice. Topped with melted reduced-fat cheddar and garnished with fresh cilantro and green onions, this crowd-pleasing casserole delivers a balanced, guilt-free twist on classic Tex-Mex comfort food. Ready in just 45 minutes and customizable with Greek yogurt or creamy avocado for serving, it's a simple, delicious way to bring wholesome flavor to the table. Keywords: healthy taco casserole, easy dinner, taco casserole with quinoa, Tex-Mex casserole recipe.
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Recipe Information
Ingredients
- 1 lb lean ground turkey or chicken
- 1 medium yellow onion, diced
- 2 medium bell peppers, diced (any color)
- 3 cloves garlic cloves, minced
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels, drained (fresh, canned, or frozen)
- 1 can (10 oz) diced tomatoes with green chilies
- 2 cups cooked quinoa or brown rice
- 2 tbsp taco seasoning
- 0.5 cup low-sodium chicken or vegetable broth
- 1 cup shredded reduced-fat cheddar cheese
- 0.25 cup sliced green onions (for garnish)
- 2 tbsp chopped fresh cilantro (for garnish)
- 0.5 cup Greek yogurt (optional, for serving)
- 1 medium sliced avocado or guacamole (optional, for serving)
Instructions
Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with a light coat of cooking spray and set aside.
In a large skillet over medium heat, cook the lean ground turkey or chicken, crumbling it with a wooden spoon, until no longer pink (about 5-7 minutes).
Add the diced onion, bell peppers, and minced garlic to the skillet. Cook for an additional 5 minutes, stirring occasionally, until the vegetables are soft.
Stir in the taco seasoning, black beans, corn, diced tomatoes with green chilies, and cooked quinoa or brown rice. Mix everything together until well combined.
Pour in the chicken or vegetable broth and let the mixture simmer for 2-3 minutes to bring the flavors together.
Transfer the mixture into the prepared baking dish, spreading it out evenly.
Sprinkle the shredded reduced-fat cheddar cheese over the top of the casserole.
Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.
Remove the casserole from the oven and let it cool for 5 minutes. Garnish with sliced green onions and chopped fresh cilantro.
Serve warm with a dollop of Greek yogurt and slices of avocado or guacamole, if desired.
Nutrition Facts
Calories |
438 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 71 mg | 24% | |
| Sodium | 441 mg | 19% | |
| Total Carbohydrate | 43.9 g | 16% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 7.5 g | ||
| Protein | 32.9 g | 66% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 226 mg | 17% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 946 mg | 20% | |
*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.
