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Healthy Chicken Taco Casserole

Healthy chicken taco casserole with lean ground chicken, black beans, corn, and tortilla strips layered under melty reduced-fat Mexican cheese. Baked at 375°F until bubbly and golden, it delivers hearty Tex-Mex flavor with an easy one-dish method.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 8 servings
Course: Dinner
Cuisine: Tex-Mex
Calories: 520
Ingredients Equipment Method Notes

Ingredients
  

Casserole
  • 2 lb lean ground chicken
  • 1 tbsp olive oil
  • 1 small onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup corn kernels
  • 1 can (10 oz) diced tomatoes with green chilies
  • 1 cup salsa
  • 2 tsp taco seasoning
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 0.5 tsp black pepper
  • 0.5 tsp salt
  • 2 cup shredded reduced-fat Mexican cheese blend
  • 6 small whole wheat tortillas, cut into strips
  • 0.25 cup chopped fresh cilantro
Optional Garnishes
  • Greek yogurt Optional
  • diced avocado Optional
  • fresh tomatoes Optional
  • jalapeño slices Optional
  • lime wedges Optional

Equipment

  • 1 sheet pan
  • 1 cast iron skillet

Method
 

Prep and bake
  1. Preheat the oven to 375°F (190°C) and set out a 9×13-inch baking dish. The oven should be fully heated before baking so the casserole turns bubbly and golden.
  2. Lightly grease a 9×13-inch baking dish. Use a thin coating to help prevent sticking when serving.
  3. Heat olive oil in a large skillet over medium heat. Look for shimmering oil to indicate it’s ready for vegetables.
  4. Cook the onion and bell pepper for 4 minutes. Stir now and then until the onion softens and the pepper begins to look slightly tender.
  5. Add the garlic and cook for 30 seconds. Keep it moving until fragrant but not browned.
  6. Add the ground chicken and cook until browned. Break up clumps and cook until no longer pink.
  7. Stir in taco seasoning, smoked paprika, ground cumin, salt, and black pepper. Coat the chicken evenly so the spices cling to the meat.
  8. Mix in the black beans, corn, diced tomatoes with green chilies, and salsa. Stir until the mixture looks evenly combined with visible bean and corn pieces.
  9. Simmer for 5 minutes. Let it bubble gently so flavors meld and the mixture thickens slightly.
  10. Fold in the tortilla strips. Ensure most strips are coated and begin to soften in the hot filling.
  11. Transfer the mixture to the prepared baking dish. Spread into an even layer for consistent baking.
  12. Sprinkle evenly with shredded reduced-fat Mexican cheese blend. Cover the surface so it melts into a golden top.
  13. Bake for 20–25 minutes at 375°F (190°C), until bubbly and golden. Watch for active bubbling at the edges and a melted, browned cheese layer.
Finish and serve
  1. Garnish with chopped fresh cilantro, diced avocado, Greek yogurt, and lime wedges before serving. Add jalapeño slices and fresh tomatoes if desired for extra color and heat.

Notes

For best texture, cut the tortillas into thin strips so they soften in the simmer and bake quickly; if the filling seems dry after simmering, stir in 1–2 tbsp salsa to loosen it. Refrigerate leftovers in a sealed container up to 4 days; reheat in the oven at 350°F until warmed through. Freezing is yes—freeze portions up to 2 months and thaw in the fridge overnight before reheating. For a lighter dairy option, use part-skim or lactose-free shredded cheese in the same amount.