Healthy Chicken Taco Casserole Recipe

Healthy Chicken Taco Casserole is the ultimate feel-good comfort dish that delivers all the vibrant flavors of your favorite tacos—packed in a cozy, wholesome casserole. Layered with juicy chicken, gooey cheese, colorful veggies, and zesty enchilada sauce, this easy weeknight dinner is bursting with nourishing ingredients and irresistible Tex-Mex flair.

Ingredients You’ll Need

You’ll be amazed at how a handful of simple, fresh ingredients come together to create something totally crave-worthy. Each item brings its own special touch—rich flavors, bright colors, or creamy texture—that make this the healthy chicken taco casserole you’ll want on repeat.

• Olive oil: For sautéing your aromatics and veggies, adding heart-healthy richness and depth to the base.
• Garlic clove, minced: Fragrant and punchy, garlic infuses the veggie mix with irresistible flavor right from the start.
• Yellow onion, diced: Adds subtle sweetness and classic savoriness to the casserole layers.
• Red and green bell peppers, diced: These bring gorgeous pops of color and a juicy, mildly sweet crunch.
• Black beans (canned, drained, and rinsed): A fiber and protein powerhouse that keeps things hearty and satisfying.
• Taco seasoning: The essential spice blend that gives your casserole that signature taco taste—smoky, bold, and just the right amount of heat.
• Whole wheat tortillas (8″ size): These add wholesome grainy flavor and help create hearty Tex-Mex layers that hold together beautifully.
• Cooked chicken, shredded: Rotisserie chicken works wonders here for a shortcut full of tender, juicy bites.
• Low fat Mexican blend cheese: Deliciously melty and stretchy, this cheese still keeps your dish on the lighter side.
• Enchilada sauce (store-bought or homemade): Zesty and tangy, it keeps everything moist and infuses the whole casserole with Tex-Mex flair.
• Green onion, chopped: A fresh, peppery garnish that wakes up every slice with a blast of color and crunch.

Variations

This healthy chicken taco casserole is designed to be your weeknight hero, but you can make it your own in so many fun ways. Whether you’re feeding picky eaters, going gluten-free, or switching up proteins, the options are nearly endless!

• Swap the Protein: Use ground turkey, lean ground beef, or even tofu for a twist, or go vegetarian with extra beans and sautéed zucchini.
• Spice it Up: Add a can of green chilies or swap in pepper jack cheese if you want a little more kick.
• Make It Gluten-Free: Use gluten-free tortillas or layer with thinly sliced sweet potatoes for a naturally gluten-free version.
• More Veggies, Please: Stir in corn, spinach, or diced tomatoes for extra color and nutrition without any fuss.

How to Make Healthy Chicken Taco Casserole

Step 1: Sauté the Veggies and Beans

Start by heating the olive oil in a large skillet over medium-high heat. Add the minced garlic and let it sizzle for about a minute—just until it’s fragrant and inviting. Next, pile in your diced onion, red bell pepper, and green bell pepper. Sauté everything until the veggies are soft and their natural sweetness shines (about 5 minutes). Sprinkle in the taco seasoning and add the rinsed black beans; toss it all together so every bite will be deliciously seasoned. Remove your skillet from the heat and take a breath—that Tex-Mex aroma is heavenly.

Step 2: Layer the Casserole

Grab your greased 9×13 baking dish and lay two whole wheat tortillas across the bottom, overlapping if needed. Spread half of your veggie and bean mixture evenly across the tortillas, followed by half the shredded chicken, half the enchilada sauce, and half the cheese. Repeat with the remaining ingredients to make a second, hearty layer. Finish it off with a final generous blanket of cheese—because melty, bubbly cheese is a must!

Step 3: Bake to Golden Perfection

Cover your casserole with foil and bake in a preheated 375°F oven for 15 minutes. This gives all those layers a chance to meld together and get piping hot. Then, remove the cover and bake for another 5 minutes—just until the cheese is golden and bubbly on top. Let it cool slightly before slicing, so all that goodness can set up and hold its shape.

Step 4: Add Fresh Garnish and Serve

Scatter your chopped green onion over the top for a fresh burst of flavor and a pop of color. Now comes the best part: slice into hearty squares and call everyone to the table! This healthy chicken taco casserole is guaranteed to draw compliments and second helpings.

How to Serve Healthy Chicken Taco Casserole

Garnishes

This casserole adores a good garnish. Try fresh cilantro, chopped green onion, diced avocado, or a dollop of Greek yogurt or light sour cream. Each one brightens the flavors, adds creaminess, and gives your healthy chicken taco casserole a pretty, party-worthy finish.

Side Dishes

Pair this hearty dish with a crunchy salad of romaine, cherry tomatoes, and radish for freshness—or keep it classic with a bowl of cilantro-lime rice or roasted corn on the cob. Even a platter of simple steamed veggies or a light bean salad works beautifully on the side.

Creative Ways to Present

For a fun twist, slice the casserole into squares and serve it appetizer-style at game night, or use it as a filling for lettuce wraps to make a lighter “taco-style” hand-held treat. Little ramekins work for single-serve portions—everyone loves getting their own mini casserole!

Make Ahead and Storage

Storing Leftovers

Leftover healthy chicken taco casserole keeps really well. Let it cool, then cover tightly with plastic wrap or transfer to an airtight container. It’ll stay fresh for up to 4 days in the refrigerator—perfect for lunch meal prep or a quick, tasty dinner rerun.

Freezing

This casserole is absolutely freezer-friendly! Simply cool completely, wrap tighly with foil and plastic wrap, and freeze the whole thing or individual portions for up to 3 months. Thaw overnight in the fridge before reheating for best results.

Reheating

Reheat slices in the microwave for a quick meal, or bake covered at 350°F until everything is heated through (about 15-20 minutes). If your casserole seems a bit dry, add a splash of chicken broth before baking to restore melty goodness.

FAQs

Final Thoughts

This healthy chicken taco casserole truly brings friends and family together—warm, cheesy, and full of wholesome goodness. I hope you love it as much as we do in my kitchen, and that it becomes a weeknight staple in your home too. Enjoy every flavorful, satisfying forkful!

Healthy Chicken Taco Casserole Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.7 from 108 reviews

• Author: Paula
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 6 servings 1x
• Category: Main Dish
• Method: Baking
• Cuisine: Mexican
• Diet: Low Calorie

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Description

Enjoy a satisfying and flavorful twist on traditional tacos with this Healthy Chicken Taco Casserole. Layers of whole wheat tortillas, seasoned chicken, black beans, bell peppers, and cheese, all baked to perfection for a delicious meal the whole family will love.

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Ingredients

Units USM Scale 1x2x3x

For the Casserole:

• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1 yellow onion, diced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 15 ounces black beans, canned, drained and rinsed
• 1 tablespoon taco seasoning
• 4 whole wheat tortillas (8″)
• 2 cups cooked chicken, shredded
• 2 cups low-fat Mexican blend cheese
• 1 cup enchilada sauce, store-bought or homemade
• 1/4 cup green onion, chopped

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Instructions

1. Preheat oven to 375 degrees and grease a 9×13 baking dish.
2. In a skillet, heat olive oil over medium-high heat. Add garlic, then onion and bell peppers. Cook until soft.
3. Add black beans and taco seasoning, toss to warm. Remove from heat.
4. Lay 2 tortillas on the bottom of the greased baking dish. Spread half of the bean mixture, chicken, enchilada sauce, and cheese. Repeat the layers, finishing with cheese.
5. Cover and bake for 15 minutes. Uncover and bake for another 5 minutes until cheese is golden.
6. Let cool and top with chopped green onion.

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Nutrition

• Serving Size: 1 serving
• Calories: 325 kcal
• Sugar: 3g
• Sodium: 560mg
• Fat: 15g
• Saturated Fat: 7g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 23g
• Fiber: 6g
• Protein: 27g
• Cholesterol: 70mg