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Healthy Chicken Taco Casserole

Healthy Chicken Taco Casserole That's Kid-Approved and Easy!

This Healthy Chicken Taco Casserole is a delightful, nutritious dish that kids will love, featuring tender chicken, black beans, vibrant veggies, and gooey cheese.
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Prep Time 15 minutes
Cook Time 20 minutes
Cooling Time 5 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Mexican
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 tablespoon olive oil Used for sautéing vegetables; for a different flavor, substitute with avocado oil.
  • 1 clove garlic, minced Adds aromatic flavor to the dish.
  • 1 medium yellow onion, diced Provides a natural sweetness and texture.
  • 1 medium red bell pepper, diced Adds vibrant color and sweetness.
  • 1 medium green bell pepper, diced Contributes crunch and freshness.
For the Casserole Layers
  • 15 ounces black beans, canned, drained and rinsed A great source of protein and fiber; can substitute with pinto beans if desired.
  • 1 tablespoon taco seasoning Offers classic taco flavor; try a homemade blend for less sodium.
  • 4 whole wheat tortillas (8") Forms the base layers; corn tortillas can be used for a gluten-free option.
  • 2 cups cooked chicken, shredded The main protein source, adding heartiness; rotisserie chicken can save you time.
  • 2 cups low-fat Mexican blend cheese Provides creamy deliciousness; substitute with dairy-free cheese for a vegan option.
  • 1 cup enchilada sauce Adds moisture and flavor; can be store-bought or homemade.
For the Finish
  • 1/4 cup green onion, chopped Ideal for garnishing and giving a fresh flavor kick.

Equipment

  • 9x13-inch baking dish
  • Large skillet

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 375°F (190°C) and grease a 9x13-inch baking dish with olive oil or cooking spray.
  2. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add minced garlic and sauté for about 1 minute until fragrant.
  3. Stir in diced onion and bell peppers, cooking until softened and slightly translucent, about 5 minutes.
  4. Add drained and rinsed black beans and taco seasoning. Continue cooking for an additional 2-3 minutes.
  5. In the prepared baking dish, lay down 2 of the whole wheat tortillas as your base.
  6. Spread half of the bean and veggie mixture over the tortillas, followed by half of the shredded chicken and a drizzle of 1 cup of enchilada sauce. Sprinkle on half of the cheese.
  7. For the second layer, place another 2 tortillas on top, add the remaining bean mixture, shredded chicken, enchilada sauce, and remaining cheese.
  8. Cover with foil and bake for 15 minutes. Remove the foil and continue baking for another 5 minutes until cheese is bubbly and golden.
  9. Allow to cool for about 5 minutes before slicing. Garnish with chopped green onions.

Nutrition

Serving: 1servingCalories: 400kcalCarbohydrates: 35gProtein: 30gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 10gSugar: 3gVitamin A: 850IUVitamin C: 80mgCalcium: 300mgIron: 3mg

Notes

Store leftovers in an airtight container for up to 3 days, or freeze for up to 3 months.

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