Go Back

Healthy Chicken Taco Casserole - A Lighter, Crowd-Pleasing Favorite

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 8 servings
Ingredients Method

Ingredients
  

  • 2 to 3 cups cooked, shredded chicken (rotisserie or poached)
  • 1 tablespoon olive oil or avocado oil
  • 1 medium yellow onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup corn kernels (frozen, canned, or fresh)
  • 1 can (14.5 ounces) fire-roasted diced tomatoes, drained
  • 1 cup salsa (mild, medium, or hot)
  • 1 packet taco seasoning or 2 tablespoons homemade blend (chili powder, cumin, paprika, oregano, salt, pepper)
  • 1/2 cup low-sodium chicken broth
  • 8 to 10 small corn tortillas (or whole-wheat tortillas)
  • 1 to 1 1/2 cups shredded Mexican blend or reduced-fat cheddar cheese
  • 1/4 cup chopped cilantro (optional)
  • 1 lime, cut into wedges
  • Optional toppings: diced avocado, plain Greek yogurt (as a lighter sour cream), sliced jalapeños, shredded lettuce, chopped tomatoes, green onions

Method
 

  1. Preheat and prep: Heat your oven to 375°F (190°C). Lightly mist a 9x13-inch baking dish with cooking spray.
  2. Sauté aromatics: Warm oil in a large skillet over medium heat. Add onion and bell pepper. Cook 4 to 5 minutes until softened. Stir in garlic for 30 seconds.
  3. Build the filling: Add beans, corn, drained tomatoes, salsa, taco seasoning, and chicken broth. Stir well and simmer 3 to 4 minutes to marry flavors.
  4. Add chicken: Fold in the shredded chicken and 2 tablespoons cilantro if using. Taste and adjust salt, pepper, or heat.
  5. Layer the casserole: Cut tortillas into halves or quarters. Arrange a layer to cover the bottom of the baking dish. Spoon a third of the chicken mixture over. Sprinkle a little cheese. Repeat for 2 to 3 layers, ending with cheese on top.
  6. Bake: Cover with foil and bake 15 minutes. Uncover and bake another 8 to 10 minutes, until cheese is melted and edges are bubbly.
  7. Rest and finish: Let the casserole rest 5 to 10 minutes. Top with remaining cilantro and a squeeze of lime. Add optional toppings right before serving.