Low Fat Tortilla Casserole Vegetarian
Savor the flavors of this hearty and satisfying Low Fat Tortilla Casserole, a vegetarian twist on a classic comfort dish that's as wholesome as it is delicious. Packed with protein-rich black beans, vibrant veggies like green bell pepper and red onion, and the zesty kick of enchilada sauce, this casserole layers it all between soft corn tortillas and a sprinkling of low-fat cheddar cheese. A creamy topping of non-fat Greek yogurt adds a luscious finish, making this recipe indulgent yet guilt-free. Perfect for a weeknight dinner or meal prep, this one-pan wonder comes together in just 45 minutes, serving up big flavor with minimal effort. Garnish with fresh cilantro and jalapeños for an optional spicy flair, and enjoy a nutritious, low-fat, vegetarian meal that's sure to please the whole family.
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Recipe Information
Ingredients
- 8 small Corn tortillas
- 1 can (15 ounces) Black beans, rinsed and drained
- 1 can (14.5 ounces) Diced tomatoes, no-salt-added
- 1 cup Frozen corn kernels, thawed
- 1 medium Green bell pepper, diced
- 1 medium Red onion, diced
- 1 cup Low-fat shredded cheddar cheese
- 1 cup Greek yogurt, plain and non-fat
- 1 cup Enchilada sauce, mild or medium
- 1 teaspoon Cumin
- 1 teaspoon Chili powder
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 for greasing the pan Cooking spray
- 2 tablespoons Cilantro (optional, for garnish)
- 1 tablespoon Sliced jalapeños (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch casserole dish with cooking spray.
In a large mixing bowl, combine the black beans, diced tomatoes (with their juices), thawed corn, diced green bell pepper, and diced red onion. Add the cumin, chili powder, garlic powder, salt, and black pepper. Mix until evenly combined.
Spread 1/4 cup of enchilada sauce evenly over the bottom of the prepared casserole dish.
Layer 4 corn tortillas over the sauce, slightly overlapping them to cover the base of the dish.
Spread half of the vegetable and bean mixture evenly over the tortillas.
Drizzle another 1/4 cup of enchilada sauce over the vegetable layer.
Sprinkle 1/2 cup of shredded cheddar cheese over the vegetables.
Repeat the layers: Add another layer of 4 tortillas, followed by the remaining vegetable and bean mixture, 1/4 cup of enchilada sauce, and 1/2 cup of shredded cheddar cheese.
In a small bowl, stir together the non-fat Greek yogurt and remaining 1/4 cup of enchilada sauce. Spread this mixture evenly over the top of the cheese layer.
Cover the casserole dish tightly with aluminum foil and bake for 20 minutes in the preheated oven.
Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbling.
Remove the casserole from the oven and let it cool for 5 minutes before serving.
Optional: Garnish with chopped cilantro and sliced jalapeños for an extra burst of flavor and color.
Cut the casserole into 6 even portions and serve warm. Enjoy your healthy Low Fat Tortilla Casserole!
Nutrition Facts
Calories |
1846 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.6 g | 34% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 4251 mg | 185% | |
| Total Carbohydrate | 279.8 g | 102% | |
| Dietary Fiber | 60.7 g | 217% | |
| Total Sugars | 50.7 g | ||
| Protein | 117.3 g | 235% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1501 mg | 115% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 4000 mg | 85% | |
*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.
