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! This guide also includes smart ingredient swaps to make it your own.
This taco casserole is designed to be heart-healthy by focusing on lean protein, controlling sodium with a homemade seasoning blend, and using healthy fats. It incorporates nonfat Greek yogurt instead of sour cream and uses reduced-fat cheese to lower saturated fat content while maximizing flavor.
It can be! This version is designed to be healthy by using lean ground chicken, low-sodium ingredients, reduced-fat cheese, and a homemade salt-free taco seasoning to control sodium and fat.
While this recipe uses reduced-fat sharp cheddar for flavor, you could also use a Monterey Jack or a Colby-Jack blend in moderation. For a dairy-free option, nutritional yeast can add a cheesy flavor.
Absolutely! Lean ground turkey (93% or 99% lean) is an excellent substitute for ground chicken in this recipe. The cooking time and method will remain the same.
To make this recipe lower in carbohydrates, you can substitute the refried beans with a layer of seasoned cauliflower rice or simply add more of the meat mixture. Serve it without the optional tortilla chips.
Taco-Inspired & Appetizer Favorites
Recipe yields 8 servings
Preheat oven to 350°F. Grease a 9x13-inch casserole dish with nonstick cooking spray; set aside.
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.
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.
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.
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.
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.
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.
You can prepare the seasoned meat mixture up to 2 days in advance and store it in an airtight container in the refrigerator. This makes assembly quick and easy when you're ready to bake.