This healthier taco casserole can go directly from the freezer into the oven for an easy weeknight dinner! Made with ground meat, black beans, tortillas, tomatoes, corn, and bell peppers. Family-friendly and super easy to prep.
Make ahead freezer meals are such a lifesaver for busy nights. Favorites of ours include this Mexican spaghetti squash casserole as well as this butternut squash enchilada casserole.
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This healthier taco casserole can be made with beef or turkey - either way it's delicious! This is a great recipe for beginner meal pepper because it's so easy. All you have to do is chop the ingredients, open some cans, cook the meat and combine everything into a layered casserole! You're going to love the flavor, plus there's plenty of veggies, protein and cheese-y goodness packed into this dish.
Stock up the freezer by doubling or tripling this recipe to make multiple casseroles - a great tip for new Moms, or anyone with a busy schedule.
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Reasons you'll ♡ this recipe
- it's packed with all the flavors and ingredients of a conventional taco, but made into a prep ahead freezer meal!
- this healthier taco casserole can go directly into the oven from frozen (perfect for when you forget to thaw something for dinner!)
- there's plenty of protein (21 g per serving) and lots of sneaky veggies packed into this healthy dish
Recipe video
Watch the video below to see exactly how I prepped taco casserole. It’s so easy! You can find more of my recipe videos on my YouTube channel.
Ingredient notes
- Taco seasoning - make a batch of my homemade taco seasoning or use store bought as a shortcut.
- Ground meat - turkey or beef works great for this recipe; swap for extra black beans if you want to make it vegetarian.
- Tortillas - I used organic wheat & corn tortillas, but multigrain or original tortillas would work great as well; we've used 6 inch tortillas but you can cut what you have to fit the baking dish.
- Cheese - mozzarella cheese or Monterey Jack works perfectly in this recipe
- Black beans - you can used canned, or make a batch of black beans on the stove top or in the Instant Pot.
Step by step directions
1. Prep - Heat oven to 350°F. Spray a deep 9 x 9 inch baking dish with spray oil and set aside.
2. Cook meat - in a large pan sauté the ground meat, breaking it up with a spatula. Cook until no longer pink (around 10 minutes). Drain excess liquid and transfer to a large bowl.
3. Add ingredients - to the bowl, add the diced tomatoes, taco seasoning, bell pepper, corn, and optional black beans. Mix it up until well combined.
4. Assemble casserole - layer the casserole in the baking dish: Start by covering the base with tortillas (arrange them so there are no holes). Next, add ⅓ of the mixture from the bowl. Sprinkle with ⅓ of cheese. Repeat with all remaining ingredients, finishing with cheese.
TIP- I used this 9 x 9 inch baking dish
Note: at this point, you can freeze your casserole for later (uncooked) or enjoy it right away. See freezer meal prep instructions below.
5. Bake - cover casserole and bake for 20 minutes. Uncover and bake for another 10 minutes. Let casserole stand 5-10 minutes before serving. Enjoy with tortilla chips, avocado slices, or greek yogurt.
FAQ
I cut them in halves and quarters and arrange them (see photo above) to cover any gaps or holes.
Absolutely! Skip the ground meat and be sure to include the black beans.
If freezing (uncooked) this casserole will last for up to 3 months. It will last in the fridge for up to 4 days once cooked, but is best enjoyed within the first 2-3 days as the tortillas do get mushy as it sits.
Freezer meal prep instructions
Instructions for freezing
- assemble up to the baking step, but don't bake.
- wrap in tin foil, label with the baking directions, and freeze.
- store for up to 3 months uncooked in freezer.
To bake from frozen
- heat oven to 350°F
- bake frozen casserole (covered) for 55 minutes
- remove cover and bake for another 10 minutes until cheese is bubbly and everything is warmed through
IMPORTANT - if you are planning to bake from frozen, make sure that you freeze in a metal baking dish (not glass!), to avoid risk of shattering. I use this 9 inch baking pan
To bake after thawing
- heat oven to 350°F
- bake thawed casserole (covered) for 20 minutes
- remove cover and bake another 10 minutes until cheese is bubbly and everything is warmed through
Storage & reheating
- Cool completely after baking.
- Store in the fridge in the baking dish (covered), or portioned out into meal prep containers for up to 4 days (best consumed within the first 2-3 days to avoid mushy tortillas)
- Reheat in the microwave until steaming hot, or reheat entire casserole (covered) in a 350°F oven for at least 15-20 minutes.
*for freezer directions, see section above
More healthy casserole recipes
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
Healthier Taco Casserole
Ingredients
- 1 lb ground beef or turkey
- 15 oz diced tomatoes or 19 oz
- 3 tablespoons taco seasoning store bought or homemade both work great
- 1 bell pepper chopped
- 1 can corn drained
- 1 can black beans drained & rinsed; optional; they make this casserole VERY full!
- 1 ½ cups mozzarella cheese shredded; or Monterey Jack
- 4 tortillas 6 inch recommended; cut in half or to fit the casserole
Instructions
- Prep - Heat oven to 350°F. Spray a deep 9 x 9 inch baking dish with spray oil and set aside.
- Cook meat - in a large pan sauté the ground meat, breaking it up with a spatula. Cook until no longer pink (around 10 minutes). Drain excess liquid and transfer to a large bowl.
- Mix ingredients - to the bowl, add the diced tomatoes, taco seasoning, bell pepper, corn, and optional black beans. Mix it up until well combined.
- Assemble casserole - layer the casserole in the baking dish: Start by covering the base with tortillas (arrange them so there are no holes). Next, add ⅓ of the mixture from the bowl. Sprinkle with ⅓ of cheese. Repeat with all remaining ingredients, finishing with cheese.
- Bake - cover casserole and bake for 20 minutes. Uncover and bake for another 10 minutes. Let casserole stand 5-10 minutes before serving. Enjoy with tortilla chips, avocado slices, or greek yogurt. see recipe notes for freezing instructions
Tips:
- assemble up to the baking step, but don't bake.
- wrap in tin foil, label with the baking directions, and freeze.
- store for up to 3 months uncooked in freezer.
- heat oven to 350°F
- bake frozen casserole (covered) for 55 minutes
- remove cover and bake for another 10 minutes until cheese is bubbly and everything is warmed through
- heat oven to 350°F
- bake thawed casserole (covered) for 20 minutes
- remove cover and bake another 10 minutes until cheese is bubbly and everything is warmed through
- Cool completely after baking.
- Store in the fridge in the baking dish (covered), or portioned out into meal prep containers for up to 4 days (best consumed within the first 2-3 days to avoid mushy tortillas)
- Reheat in the microwave until steaming hot, or reheat entire casserole (covered) in a 350°F oven for at least 15-20 minutes.
Video
Nutrition Information
© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
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Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.
Susan Evett says
Easy & amazingly delicious 😋
Alexis says
This is one of those rare recipes that checks all the boxes—it is affordable, easy, quick, satisfying, and makes leftovers! I use corn tortillas to make it gluten free, and it turns out great. I make this in a 9”x13” glass casserole dish and it fills it with the beans.
Rebecca says
Should the tomatoes be drained? I just made this an it was a little bland for my liking. (I did drain the corn and the beans.)
I think I’m going to add the taco seasoning to the meat next time.
Hannah says
For the construction of the casserole is the first layer tortilla or is the first later filling?
Jasmine @ Sweet Peas & Saffron says
Hi Hannah, the first layer is the tortilla. Then you can alternately layer the filling and tortilla until all remaining ingredients are used up. Enjoy, and be sure to come back and leave a review to let us know how it turns out for you!
Annie says
So yummy! I used steamed bite-sized cauliflower rather than the tortillas (because I confused myself/believe I was combining this recipe with your Low Carb Chicken Enchiladas 🙃) and swapped tomatoes with Rotel. I’d make it the same way again! Thank you for another delicious and healthy recipe!
Denise Bustard says
Hi Annie! Ooh sounds like a delicious mash-up that I need to try! Thank you so much for reporting back 🙂
Mark Worley says
Used the wheat tortillas, black beans and Monterrey jack. We added sliced avacado it was delicious!
Denise says
So happy to hear this! Thank you for your review, Mark!
Colleen Curran says
substitute cabbage leaves for the tortillas (or for that matter, noodles in any lasagna recipe).
Denise says
Great tip! Thanks Colleen 🙂
Lynn says
Loved it! I omitted the tortillas, added the black beans and used pepper jack cheese. I then served with crispy tortilla strips! Will definitely make this again!
Denise says
Yay! I'm happy you enjoyed, Lynn! Thank you for your feedback!