Description
This Healthy Chicken Taco Casserole is a flavorful, nutritious dish featuring tender shredded chicken, vibrant bell peppers, protein-rich black beans, and whole wheat tortillas layered with enchilada sauce and low-fat cheese. Baked to golden perfection, this casserole delivers a wholesome and satisfying meal that’s perfect for family dinners or meal prep.
Ingredients
Scale
Vegetables and 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 and Beans
- 15 ounces black beans, canned, drained and rinsed
- 2 cups cooked chicken, shredded
Spices and Seasonings
- 1 tablespoon taco seasoning
Other Ingredients
- 1 tablespoon olive oil
- 4 whole wheat tortillas (8″ diameter)
- 2 cups low-fat Mexican blend cheese
- 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 thoroughly to prevent sticking.
- Sauté vegetables: In a skillet, heat the olive oil over medium-high heat. Add the minced garlic, diced onion, and chopped red and green bell peppers. Cook, stirring occasionally, until the vegetables are soft and fragrant, about 5 minutes.
- Add beans and seasoning: Stir in the drained black beans and the taco seasoning to the sautéed vegetables. Mix well to combine all the flavors, then remove the skillet from the heat.
- Layer the casserole: Place two whole wheat tortillas flat in the bottom of the prepared baking dish. Evenly spread half of the bean and vegetable mixture over the tortillas, add half of the shredded chicken, pour half of the enchilada sauce, and sprinkle with half of the cheese. Repeat the layering with the remaining tortillas, bean mixture, chicken, sauce, and finish with a generous layer of cheese on top.
- Bake: Cover the baking dish with foil and bake for 15 minutes to heat through and melt the cheese. Then, remove the foil and bake for an additional 5 minutes until the cheese is bubbly and golden brown on top.
- Serve: Allow the casserole to cool slightly after baking. Sprinkle the chopped green onions over the top as a fresh garnish before serving warm.
Notes
- For a spicier dish, add chopped jalapeños or a dash of hot sauce to the bean mixture.
- Substitute the low-fat cheese with a vegan cheese alternative to make the recipe dairy-free.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.
- Use homemade enchilada sauce for more control over sodium and spice levels.
- Ensure the chicken is cooked and shredded before starting the recipe to streamline preparation.
