Description
This Healthy Chicken Taco Casserole is a flavorful and nutritious twist on traditional taco night. Layers of seasoned black beans, shredded chicken, bell peppers, and low-fat cheese are stacked between whole wheat tortillas and baked to cheesy perfection. Ready in just 40 minutes, it’s an easy, wholesome meal perfect for family dinners.
Ingredients
Scale
Vegetables & Aromatics
- 1 garlic clove, minced
- 1 yellow onion, diced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1/4 cup green onion, chopped
Protein & Legumes
- 2 cups cooked chicken, shredded
- 15 ounces black beans, canned, drained and rinsed
Dairy
- 2 cups low-fat Mexican blend cheese
Other Ingredients
- 1 tablespoon olive oil
- 1 tablespoon taco seasoning
- 4 whole wheat tortillas (8” diameter)
- 1 cup enchilada sauce (store-bought or homemade)
Instructions
- Preheat oven: Preheat the oven to 375 degrees Fahrenheit and grease a 9×13 inch baking dish to prevent sticking and ensure easy cleanup.
- Sauté vegetables: Heat olive oil in a skillet over medium-high heat. Add minced garlic, diced yellow onion, and both diced red and green bell peppers. Cook these until they soften, approximately 5 minutes, to bring out their natural sweetness and aroma.
- Add beans and seasoning: Stir in the drained and rinsed black beans along with the taco seasoning into the sautéed vegetable mixture. Mix well and then remove from heat to let the flavors meld.
- Layer the casserole: Begin with placing 2 whole wheat tortillas at the bottom of the prepared baking dish. Spread half of the bean and vegetable mixture over the tortillas, then layer half of the shredded chicken, half of the enchilada sauce, and sprinkle with half of the low-fat Mexican blend cheese. Repeat the layering with the remaining tortillas and toppings, finishing off with a generous layer of cheese on top.
- Bake: Cover the baking dish with foil and bake for 15 minutes. Then remove the foil and continue baking for another 5 minutes or until the cheese on top turns golden and bubbly.
- Serve: Allow the casserole to cool slightly after baking for easier slicing. Garnish with chopped green onions to add a fresh, bright finish before serving.
Notes
- Use whole wheat tortillas for added fiber and a healthier option.
- You can substitute shredded rotisserie chicken to save time.
- Feel free to customize with your favorite toppings such as avocado, salsa, or sour cream.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave until warmed through.
