Description

This Heart Healthy Taco Casserole is a flavorful and nutritious twist on traditional tacos. Using lean ground chicken and packed with wholesome ingredients like Greek yogurt and low sodium refried beans, this casserole is low in fat and sodium but high in protein and fiber. It’s perfect for a comforting weeknight dinner that supports heart health without sacrificing taste.

Ingredients

Scale

Spices

1 Tbsp chili powder
2 tsp ground cumin
1 tsp dried oregano
1 tsp smoked paprika
1 tsp freshly ground black pepper
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp crushed red pepper flakes, optional

Main Ingredients

1 lb 98% lean ground chicken breast
1 small yellow onion, finely diced
2 large garlic cloves, minced
1 can (16 oz) low sodium organic refried beans
3/4 cup plain nonfat Greek yogurt, room temperature
1 cup shredded reduced fat sharp cheddar cheese
1/4 cup sliced reduced sodium black olives, optional
1/4 cup thinly sliced green onion
2 cups shredded Romaine lettuce, divided
2 cups diced cherry tomatoes, divided

Garnish

1 cup roughly crushed unsalted tortilla chips, for serving (optional)

Instructions

Prepare Oven and Casserole Dish: Preheat oven to 350°F. Grease a 9×13-inch casserole dish using nonstick cooking spray and set it aside to ensure the casserole doesn’t stick during baking.
Make Taco Seasoning: In a small bowl, combine chili powder, cumin, smoked paprika, black pepper, garlic powder, onion powder, oregano, and crushed red pepper flakes if using. Mix well to create a homemade, flavorful taco seasoning blend.
Cook Chicken Mixture: Heat a large sauté pan over medium heat. Add the lean ground chicken, diced onion, and minced garlic. Cook and crumble the chicken until fully cooked and the onions are translucent, approximately 10–15 minutes. Drain any excess grease for a heart-healthy option.
Simmer with Seasoning: Add ¾ cup water and the prepared taco seasoning to the cooked chicken mixture. Bring everything to a boil, then reduce heat and let it simmer gently for 5 minutes, stirring occasionally to blend flavors. Remove from heat and allow the mixture to cool slightly.
Assemble the Casserole Layers: Spread refried beans evenly on the bottom of the prepared casserole dish. Layer the Greek yogurt over the beans in an even layer. Spoon the seasoned chicken mixture over the yogurt, spreading it out evenly. Top everything with shredded reduced fat cheddar cheese.
Bake the Casserole: Place the casserole in the preheated oven and bake uncovered for 15 minutes until the cheese melts and becomes bubbly. Remove from the oven, sprinkle sliced reduced sodium black olives on top (if using), and bake uncovered for an additional 8 to 10 minutes to blend flavors and heat through.
Final Toppings and Serving: Remove the casserole from the oven. Garnish with thinly sliced green onions, 1 cup shredded Romaine lettuce, and 1 cup diced cherry tomatoes. Serve the remaining lettuce and tomatoes on the side as optional fresh toppings. If desired, sprinkle crushed unsalted tortilla chips evenly over the casserole just before serving for added crunch. Serve immediately.

Notes

Using 98% lean ground chicken reduces fat content, making the dish heart-healthy.
Low sodium ingredients help keep the sodium levels low for better heart health.
Greek yogurt adds creaminess and protein while avoiding excess fat from sour cream.
The crushed tortilla chips are optional but add a nice texture contrast.
You can substitute ground turkey for chicken if preferred.
For a spicier dish, increase the crushed red pepper flakes or add a dash of hot sauce.
Ensure the Greek yogurt is at room temperature to spread easily.
Leftovers can be refrigerated for up to 3 days and reheated in the oven to maintain texture.

Prep Time: 15 minutes
Cook Time: 35 minutes
Category: Casserole
Method: Baking
Cuisine: Mexican-inspired American

Keywords: taco casserole, heart healthy recipe, low fat dinner, ground chicken recipe, healthy Mexican casserole