Heart Healthy Taco Casserole

Name: Heart Healthy Taco Casserole
Total time: 45 min
Yield: 8
Ingredients: 1 Tbsp chili powder; 2 tsp ground cumin; 1 tsp dried oregano; 1 tsp smoked paprika; 1 tsp freshly ground black pepper; 1/2 tsp garlic powder; 1/2 tsp onion powder; 1/4 tsp crushed red pepper flakes, optional; 1 lb 98% lean ground chicken breast; 1 small yellow onion, finely diced; 2 large garlic cloves, minced; 1 can (16 oz) low sodium organic refried beans; 3/4 cup plain nonfat Greek yogurt, room temperature; 1 cup shredded reduced fat sharp cheddar cheese; 1/4 cup sliced reduced sodium black olives, optional; 1/4 cup thinly sliced green onion; 2 cups shredded Romaine lettuce, divided; 2 cups diced cherry tomatoes, divided; 1 cup roughly crushed unsalted tortilla chips, for serving (optional)

By Adam Fisher

Published 1/6/2025

Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT

Approved for These Diets:

Heart Healthy | Gluten Free | Diabetic

This heart-healthy Taco Casserole is a flavorful and nutritious take on a classic appetizer. Made with lean ground chicken, low-sodium refried beans, and reduced-fat cheese, it’s packed with protein and diabetic-friendly. Homemade taco seasoning, made with a simple blend of spices, helps cut sodium while adding bold, savory flavor. Creamy Greek yogurt and layers of fresh romaine lettuce and cherry tomatoes enhance the texture and bring brightness to every bite. Baked to perfection, this casserole is a delicious and heart-healthy appetizer recipe that's easy to prepare and perfect for any occasion. Whether it is enjoyed with or without crunchy tortilla chips, your taste buds will be having a fiesta!

Keep things healthy at your next party by making one of our delicious heart-healthy appetizer recipes!

Total Time

45 minutes

Servings

8

Calories

264

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How to Make Taco Casserole

Step 1

Preheat oven to 350°F. Grease a 9x13-inch casserole dish with nonstick cooking spray; set aside.
Step 2

In a small mixing bowl, combine the chili powder, cumin, smoked paprika, black pepper, garlic powder, onion powder, oregano, and red pepper flakes (if using) to make homemade taco seasoning; set aside.
Step 3

Heat a large sauté pan over medium heat. Add the ground chicken, onion and garlic and cook and crumble until the meat is fully cooked, about 10 to 15 minutes; drain excess grease.
Step 4

Add ¾ cup water and taco seasoning and bring to a boil. Reduce heat to low and simmer for 5 minutes, stirring occasionally. Remove from heat and let the meat mixture cool slightly.
Step 5

Spread the refried beans in an even layer in the prepared casserole dish. Spread the Greek yogurt in an even layer on top of the refried beans. Spoon the meat mixture into an even layer on top of the Greek yogurt. Sprinkle the cheese over the top of the meat layer.
Step 6

Bake, uncovered, for 15 minutes until the cheese is melted. Remove from oven and top the casserole with olives. Return to the oven and bake, uncovered, for an additional 8 to 10 minutes.
Step 7

Remove from oven and top with green onions, 1 cup lettuce and 1 cup tomatoes. Serve the remaining lettuce and tomatoes on the side as added toppings. If desired, sprinkle the crushed tortilla chips evenly on top of the casserole. Serve immediately.

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Nutrition Facts

Serving Size:

1/2 cup

264

Calories

8

g

Fat

51

mg

Cholesterol

262

mg

Sodium

21

g

Carbs

3

g

Sat. Fat

4

g

Fiber

23

g

Protein

3

g

Sugars

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Heart Healthy Taco Casserole

Ingredients

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Step 1

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Nutrition Facts

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