“Lighter” Mexican Casserole

Welcome to NutritientRichLife.org! Today, we’re putting a healthier spin on a comforting favorite: Lighter Mexican Casserole. This dish combines all the bold flavors you love in Mexican cuisine—spices, beans, corn, and cheese—while keeping it light, nutrient-dense, and perfect for any meal of the week. Whether you’re serving it for a family dinner or meal-prepping for busy days, this casserole is hearty, satisfying, and easy to make.

Let’s dive into how you can whip up this wholesome, flavorful dish in no time!

A recipe from Amanda Liptak, RDN, CLT, CA

Yields approximately 6 servings  in a 8×8 dish (3 layers). Double for a crowd and use a 9×13 dish. Freezes well and will keep tightly sealed for 3 months.

Ingredients:

• Approx 2 pounds ground turkey or chicken
• 1 medium white onion, chopped
• 1/2 cup bell pepper, chopped, color of choice
• 4-5 cloves fresh garlic, minced
• 1/4 to 1/2 jalapeno, minced fine
• 1 can/box black beans, rinsed, drained
• 1 (14 Oz) can chopped tomatoes, with juice
• 1 box organic cream mushroom soup
• 1/4 cup plain, unsweetened Greek yogurt
• Sea salt and pepper to taste
• Tortilla wraps per your needs
• Sharp cheddar cheese, shredded
• Taco seasoning 1-3 tsp to taste

Procedure:

1. Brown ground meat with onion and garlic, drain well. In same pan, add diced pepper, jalapeno, tomatoes with juice and condensed soup. Season with taco seasoning (if you desire a homemade blend, see Amanda’s recipe). Add the beans.
2. Cook all on low-medium heat until all cooked through. Turn heat off and add yogurt if desired.
3. Preheat oven to 350. In a lasagna pan, layer mixture on bottom, add tortilla, add mixture, add thin layer of cheese. Repeat until done.
4. Bake for approx 35-40 mins. Allow to mellow. Serve with side salad. 

Why You’ll Love This Lighter Mexican Casserole:

• Healthier twist on a classic: By using lean ground turkey or chicken, Greek yogurt, and reduced-fat cheese, this casserole cuts back on calories and fat without sacrificing flavor.
• Loaded with nutrients: Black beans and bell peppers provide plenty of fiber, vitamins, and antioxidants.
• Customizable: You can easily adjust the ingredients to suit your taste—add extra veggies, swap the beans, or spice it up with more chilies.
• Great for meal prep: This casserole reheats beautifully, making it perfect for leftovers or meal prepping for the week ahead.
• Family-friendly: Packed with familiar flavors, this is a dish that both kids and adults will love.

Tips for the Perfect Mexican Casserole:

• Use Greek yogurt for creaminess: Greek yogurt is a lighter, healthier substitute for sour cream, adding protein without extra fat.
• Layer strategically: Spreading the tortillas and cheese in between the layers helps hold the casserole together while adding texture and flavor.
• Get creative with toppings: Top the casserole with fresh cilantro, salsa, or a drizzle of hot sauce for an extra burst of flavor.

This Lighter Mexican Casserole is the perfect way to enjoy a comfort meal that doesn’t leave you feeling weighed down. It’s packed with fresh ingredients, lightened-up swaps, and bold, Mexican-inspired flavors. Plus, it’s easy to make and perfect for meal-prep or feeding a crowd.

We hope you enjoy making (and devouring) this delicious casserole! Share your version with us and let us know how you make it your own. Happy cooking!