Introduction:
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 8x8 dish (3 layers). Double for a crowd and use a 9x13 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:
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.
Cook all on low-medium heat until all cooked through. Turn heat off and add yogurt if desired.
Preheat oven to 350. In a lasagna pan, layer mixture on bottom, add tortilla, add mixture, add thin layer of cheese. Repeat until done.
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!
A Final Note
Here at Nutrient Rich Life we believe that variety is the spice of life! We encourage everyone to make all foods fit as much as possible and that includes eating more plants and cooking in a way that adds fun and flavor to your life!
Hi, I'm Amanda!
Functional weight loss coach, registered dietitian nutritionist and mom of one picky eater with multiple food allergies! I'm a big believer that if you can learn to fish -- you can eat for life! So this blog is dedicated to helping you learn to toss out the food myths that result in unnecessary food stress so that you can become a confident, healthy eater!
Leave us a comment below!
**I do receive affiliate commission on any of the links provided
Commentaires