Try our best pot luck casserole recipe to feed a hungry crowd. This healthy Taco Casserole is creamy and easy to make. It takes less than 45 minutes using budget friendly ingredients such as lean ground chicken, low-sodium refried beans, and reduced-fat cheese. Best of all, this healthy taco bake is recommended by HealthEcooks dietitians for everyone on a diabetic diet or heart healthy diet because it makes a low fat, low cholesterol casserole. A homemade salt-free taco seasoning, made with a simple blend of spices, helps cut sodium while adding bold, savory flavor.
Keep things healthy at your next party by making any of these delicious heart-healthy appetizer recipes!
This taco casserole is made heart-healthy by cooking with lean protein from chicken instead of beef. We reduced the sodium by making a homemade salt-free seasoning blend instead of using taco seasoning from a package. Finally our chef uses healthy fats for lower cholesterol. The creamy casserole sauce is made with nonfat Greek yogurt instead of sour cream and reduced-fat cheese to lower saturated fat content while maximizing flavor.
It can be! This low sodium taco recipe 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 healthy casserole 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 will add a cheesy flavor.
Absolutely! Lean ground turkey (93% or 99% lean) is an excellent substitute for ground chicken in this low cholesterol casserole recipe. The cooking time and method will remain the same.
To make a taco casserole 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.