Taco Casserole Recipe

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 Taco Casserole Recipe

Description

This Taco Casserole is a hearty, flavorful dish that brings all the bold, zesty flavors of tacos into one easy-to-bake casserole. Layers of seasoned ground meat, beans, salsa, cheese, and tortillas come together for a comforting meal that’s both satisfying and family-friendly. Perfect for birthdays, celebrations, or everyday dinners, this casserole is customizable and can be made lighter or indulgent depending on your preferences.

You’ve achieved an inspiring transformation — from 323 lbs to 156.4 lbs — and this recipe is a wonderful reminder that healthy food can still be fun, filling, and festive! 🌟

Ingredients

  • 1 lb lean ground beef or ground turkey
  • 1 packet low-sodium taco seasoning (or homemade mix)
  • 1 cup black beans (cooked or canned, drained and rinsed)
  • 1 cup corn kernels (fresh, frozen, or canned)
  • 1 cup salsa (chunky or smooth)
  • 1 cup shredded cheddar or Mexican cheese blend
  • 4 small whole-wheat or corn tortillas, cut into quarters
  • 1 small onion, chopped
  • 1 bell pepper, chopped
  • 1/2 cup Greek yogurt (or light sour cream, for topping)
  • Fresh cilantro, chopped (for garnish)

Instructions

  1. Preheat oven to 375°F (190°C). Lightly grease a 9×9-inch baking dish.
  2. In a skillet over medium heat, cook ground meat until browned. Drain excess fat.
  3. Add onion, bell pepper, taco seasoning, beans, and corn. Cook 3–5 minutes until softened. Stir in salsa.
  4. In the baking dish, layer tortillas, meat mixture, and cheese. Repeat until all ingredients are used, finishing with cheese on top.
  5. Cover with foil and bake for 20 minutes. Remove foil and bake an additional 10 minutes, until cheese is melted and bubbly.
  6. Let rest 5 minutes before serving. Top with Greek yogurt and cilantro.

Notes

  • You can swap tortillas with crushed tortilla chips for extra crunch.
  • For a lighter version, use reduced-fat cheese and ground turkey.
  • Add jalapeños for spice or avocado for creaminess.

Tips

  • Meal prep friendly: Store leftovers in the fridge for up to 4 days.
  • Freezer friendly: Assemble casserole, freeze before baking, then bake when ready.
  • Great for parties — double the recipe in a larger dish.

Servings

  • Makes 6 servings.

Nutritional Info (per serving, approx.)

  • Calories: 280–320
  • Protein: 22g
  • Carbohydrates: 24g
  • Fat: 12g
  • Fiber: 5g

(Values will vary depending on ingredients used)

Benefits

  • High in protein → helps with satiety and muscle maintenance.
  • Packed with fiber from beans, corn, and veggies → supports digestion and fullness.
  • Lower in calories when made with lean meat and reduced cheese.
  • Fun, family-approved dish that supports a balanced lifestyle while still tasting indulgent.

Q&A

Q: Can I make this casserole vegetarian?
A: Yes! Simply omit the meat and add extra beans, lentils, or even quinoa for protein.

Q: What can I use instead of tortillas?
A: Try zucchini slices, cauliflower tortillas, or even a layer of brown rice.

Q: Is this recipe good for weight loss?
A: Absolutely — portion control and choosing lean, wholesome ingredients make it a balanced meal.

Q: Can I make it spicier?
A: Add jalapeños, hot salsa, or extra chili powder to kick it up a notch.

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