Healthy Taco Casserole

Sometimes I just need a simple dinner to make that I know won’t take too long and that will also produce a lot of leftovers for the week. This Healthy Taco Casserole came together so well that I will be keeping this recipe as a staple for nights where I feel too stressed to think about complicated meals! It is truly so yummy – the bottom layer is jasmine rice, then beans, salsa, a taco meat mixture, and then finally topped with melty cheese. It goes super far, especially when loaded it up in a bowl with tortilla chips, sour cream, cilantro, guacamole, etc. I definitely think this recipe is kid-approved too, so it makes for a perfect and easy family dinner recipe.

Nutritional benefits of this recipe

• Ground beef is rich in iron, protein, vitamin b12, and more. I always recommend prioritizing grass-fed for a more nutrient-dense ground beef!
• Broth is rich in glutamine, collagen, and gelatin and is a superfood for the gut, immune system, skin, hair, nails, and more.
• Tomatoes (in the salsa!) are rich in antioxidants like lycopene, as well as Vitamin C, lutein, zeaxanthin.
• Onion is rich in antioxidants like quercetin, along with vitamin C and sulfur compounds that support immune health, digestion, and overall cellular health.
• Jasmine rice provides easily digestible carbohydrates that fuel the body and brain, along with small amounts of B vitamins and minerals that support energy production.
• Black beans are rich in plant protein, fiber, iron, magnesium, and antioxidants, supporting gut health, steady energy, and overall metabolic health.
• For the healthiest dairy products, I always recommend buying grass-fed. Better yet, if you can support a local farm that has grass-fed cows and dairy products, then do that!
  

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Ingredients for Healthy Taco Casserole

Ground beef – or you can use turkey, pork, or chicken.

Onion

Rice – I used jasmine rice and cooked it in broth

Black beans

Siete taco seasoning – I used the mild taco seasoning

Jalapeños – optional for spice

Salsa

Cheese – I used a sharp white cheddar by kerrygold.

Broth – for cooking the rice and adding to the taco meat.

For serving: Chips, sour cream, salsa, cilantro, guacamole or avocado

How to make Healthy Taco Casserole

1. Preheat the oven to 350ºF.
2. Make 6 cups of rice: Thoroughly rinse 2 cups of jasmine rice then transfer to a pot. Add 4 cups of broth and bring to a boil. Reduce the heat to a simmer, cover with a lid, and cook for 15 minutes.
3. Make the taco meat: Preheat a large skillet to medium-high heat with some avocado oil or grass-fed tallow. Add the diced onion and jalapeno and cook for a few minutes to soften. Add the ground beef and cook, breaking it up, for about 6-8 minutes until no longer pink. Pour 2/3 cup of broth or water into the skillet and add the 2 packets of siete taco seasoning. Fold it all together to incorporate. Remove from heat.
4. Transfer the rice to the bottom of a 9×13 baking dish. Lightly press down into an even layer.
5. Drain and rinse a can of black beans and dump on top of the rice layer. Spread it out.
6. Spread 2 cups of salsa over the black beans.
7. Scoop the taco meat mixture on top and spread it out.
8. Top with shredded cheese.
9. Bake for 15-20 minutes until the cheese is melted.
10. Serve on a plate or in a shallow bowl and top with tortilla chips, sour cream, cilantro, guac or avocado, salsa, etc.

Modifications and variations

• I’ve also used ground turkey instead of ground beef, and it turned out delicious!
• Opt for 2 cans of black beans if you like a lot of beans.
• Use any kind of rice you want – I had jasmine rice on hand so that’s what I used. Just make about 6 cups and you’re good to go!

Other recipes you’ll love

Sausage Stuffed Poblano Peppers

White Chicken Chili

Taco Bowls

I hope you love this Healthy Taco Casserole! Please be sure to leave a comment and rating below if you give this recipe a try – I would love to know how you like it!

Taco Casserole

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5 from 3 reviews

A simple Tex-Mex dinner that’s perfect as family dinner for busy nights – This Healthy Taco Casserole is a winner! 

• Author: Christine Manes
• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Total Time: 35 minutes
• Yield: 12 servings 1x
• Category: lunch, dinner
• Method: stovetop, oven
• Cuisine: Tex-Mex

Ingredients

Scale 1x2x3x

Rice:

2 cups jasmine rice

4 cups broth

Taco meat:

1/2 large yellow onion

Optional: 1-3 jalapeños, diced (de-seeded)

2 lbs ground beef

2/3 cup broth or water

2 pouches mild Siete taco seasoning (2.62oz)

Additional:

1 (15oz) can black beans, drained and rinsed

2 cups salsa

3 cups shredded cheese (280g)

To serve:

Chips, cilantro, sour cream, salsa, guacamole or avocado

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Instructions

1. Preheat the oven to 350ºF.
2. Make 6 cups of rice: Thoroughly rinse 2 cups of jasmine rice then transfer to a pot. Add 4 cups of broth and bring to a boil. Reduce the heat to a simmer, cover with a lid, and cook for 15 minutes. 
3. Make the taco meat: Preheat a large skillet to medium-high heat with some avocado oil or grass-fed tallow. Add the diced onion, jalapeno, and a few pinches of salt and cook for a few minutes to soften. Add the ground beef and cook, breaking it up, for about 6-8 minutes until no longer pink. Pour 2/3 cup of broth or water into the skillet and add the 2 pouches of siete taco seasoning. Fold it all together to incorporate. Remove from heat.
4. Transfer the rice to the bottom of a 9×13 baking dish. Lightly press down into an even layer. 
5. Drain and rinse a can of black beans and dump on top of the rice layer. Spread it out.
6. Spread 2 cups of salsa over the black beans. 
7. Stir up the taco meat again if needed to re-incorporate any rogue sauce, then scoop the taco meat mixture on top of the casserole and spread it out. 
8. Top with shredded cheese. 
9. Bake for 15-20 minutes until the cheese is melted.
10. Serve on a plate or in a shallow bowl and top with tortilla chips, sour cream, cilantro, guac or avocado, salsa, etc.

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