Description
This Healthy Chicken Taco Casserole is a delicious and nutritious dish that is perfect for a family dinner or meal prep. Packed with protein, fiber, and flavor, it’s a satisfying meal that everyone will love.
Ingredients
Scale
Chicken Taco Casserole:
- 2 cups cooked shredded chicken breast
- 1 cup cooked brown rice or quinoa
- 1 (15-ounce) can black beans, rinsed and drained
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 cup diced tomatoes, or canned diced tomatoes, drained
- 1 cup plain Greek yogurt
- 1 cup shredded reduced-fat cheddar cheese
- 1 (1-ounce) packet low-sodium taco seasoning, or 2 tablespoons homemade
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and pepper to taste
- Chopped fresh cilantro and diced avocado for garnish (optional)
Instructions
- Preheat the oven: Preheat the oven to 375°F (190°C).
- Mix ingredients: In a large mixing bowl, combine the shredded chicken, cooked brown rice, black beans, corn, diced tomatoes, Greek yogurt, half of the shredded cheese, taco seasoning, garlic powder, onion powder, salt, and pepper. Mix until everything is evenly coated.
- Transfer to baking dish: Transfer the mixture into a lightly greased 9×13-inch baking dish and spread it out evenly. Sprinkle the remaining cheese over the top.
- Bake: Cover with foil and bake for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
- Rest and garnish: Let the casserole rest for 5 minutes before serving. Garnish with chopped cilantro and diced avocado if desired.
Notes
- You can substitute Greek yogurt with light sour cream.
- For added veggies, mix in chopped bell peppers or zucchini.
- This dish is great for meal prep and freezes well for up to 2 months.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mexican-Inspired, American
Nutrition
- Serving Size: 1 portion
- Calories: 360
- Sugar: 4g
- Sodium: 540mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 34g
- Cholesterol: 70mg
