Healthy Taco Casserole

Name: Healthy Taco Casserole
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: Mexican
Ingredients: 1 lb ground beef (or ground turkey); 1 cup brown rice, dry; 1 1/2 cups sharp cheddar cheese, shredded; 14.5 oz can fire roasted diced tomatoes; 15.5 oz can black beans; 1 green bell pepper, chopped; 1/2 onion, chopped; 3 garlic cloves, minced; 1 oz taco seasoning; 1 tbsp olive oil; 1 tsp garlic powder; salt & pepper

by Kayla Berman on Sep 27, 2021 (updated May 3, 2022) 3 comments

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I am a major casserole fan. They’re super easy to make and are always comforting & delicious. And are usually covered in cheese. Which if I am being completely honest, may be the main reason I am such a big fan. LOL. Anyway, I think casseroles have the reputation of being not so good for you and being loaded with bad ingredients. I am here to tell you and prove to you, with this Healthy Taco Casserole, that that is most definitely not the case!

Healthy Taco Casserole is loaded with Mexican inspired flavors and fresh ingredients! It is made with ground beef or turkey, fire roasted tomatoes, black beans, brown rice, and sharp cheddar cheese. This freezer friendly recipe is great for a healthy meal prep or an easy weeknight dinner that the whole family will love! Top with sour cream, fresh cilantro, and enjoy.

For another Mexican inspired recipe check out my instant pot chicken enchiladas!

Ingredients needed for Healthy Taco Bake…

You’ll need a bunch of Mexican inspired flavors and ingredients to make this dish! Mainly healthy and wholesome ones too.

Ground Beef: Ground beef is the main source of protein in this healthy taco casserole! To keep things light, I recommend using a lean ground beef. You could also sway for ground turkey. You’ll need 1 lb.
Rice: The base of this casserole is brown rice. The recipe calls for 1 cup dry!
Sharp Cheddar Cheese: Cheese! The most important ingredient in any casserole. This one calls for 1 1/2 cups of shredded sharp cheddar for the most delicious taste!
Black Beans: Add a 15.5 oz can of black beans to this taco casserole dish. You could also swap for pinto beans!
Fire Roasted Tomatoes: The use of fire roasted tomatoes here just adds that extra oomph of flavor. So delicious! You will need a 14.5 oz can.
Green Bell Pepper: Green bell pepper adds a great taste and beautiful look to this healthy dinner. Add 1 pepper!
Onion & Garlic: 1/2 an onion & 3 minced garlic cloves adds great flavor to this recipe.
Taco Seasoning: Taco seasoning is super key here! Use a 1oz packet of your favorite kind.
Olive Oil: You will need 1 tbsp of oil to sauté the veggies in this recipe.
Garlic Powder, Salt, & Pepper: To finish off this Mexican inspired dish, add 1 tsp of garlic powder and salt & pepper to taste.

How to make Healthy Taco Casserole…

Healthy Taco Casserole is the perfect easy weeknight dinner to make! It works great as meal prep too.

Here’s how to make it!

Set the oven to 350 degrees.
Then cook the rice according to the package instructions.
Next chop the bell pepper & onion and mince the garlic. Also drain & rinse the black beans.
Add the olive oil, bell pepper, onion, and garlic to a large pan on the stove over medium heat. Sauté for about 5 minutes until soft & fragrant. Season with salt & pepper.
Then add in the ground beef, garlic powder, and more salt & pepper to taste.
Once the ground beef has been browned add the fire roasted diced tomatoes, black beans, and taco seasoning. Let simmer together for 5-10 minutes.
Grease a large baking dish and add the cooked rice to the bottom. Add the beef, bean, and veggie mixture on top and spread evenly.
Cover the dish with the sharp cheddar cheese.
Bake for 20 minutes or until the cheese is golden & bubbly.
Serve with sour cream, fresh cilantro, & enjoy!

Can I use ground turkey in this recipe?

Yes, definitely! You can swap the ground beef in this recipe for either ground turkey or ground chicken.

You could even make this dish vegetarian. Just leave out the meat altogether and maybe throw in some extra beans or veggies in their place!

Can I add in extra mix-ins to this Mexican Taco Casserole?

Of course! Here are some delicious ideas:

Add more veggies – More bell pepper, corn, fresh tomatoes, etc.
Extra seasonings or spice – Extra taco seasoning, cumin, chili powder, or red pepper flakes for some spice
Throw some hot sauce in – Turn up the heat with your favorite hot sauce
Swap the rice for tortillas – This is another fun & delicious alternative of a taco casserole, just swap the bottom rice layer for tortillas

Can I freeze Healthy Taco Casserole?

Yes, 100%! Healthy Taco Casserole is an extremely freezer friendly meal.

Just prepare the dish as instructed and then place in freezer safe Tupperware containers. Then keep in the freezer for a couple of months! When it’s time to eat, defrost the meal in the refrigerator for 12-24 hours. Then simply pop in the microwave or oven to re-heat. It’s easy and delicious!

Storing this Healthy Taco Bake…

If you are not freezing this recipe, store in an airtight container in the refrigerator. It will keep for about 1 week!

Need more healthy dinner recipes? Check out the delicious ones below…

Connect with me!

If you make Healthy Taco Casserole or any of my other recipes I would absolutely love to know! Tag me @wellnessbykay on instagram, so I can see and share your recreation.

Love this recipe? Leave a comment and a rating! I love to see and it helps me continue to develop delicious recipes for this blog.