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Healthy Mexican Casserole Recipe
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5 from 1 vote

Healthy Mexican Casserole

This meal prep friendly Healthy Mexican Casserole is high in protein, packed with fiber, easy to make, and can be made multiple ways!
Prep Time10 minutes
Active Time30 minutes
Total Time40 minutes
Course: Main Course
Cuisine: Mexican
Keyword: healthy casserole, healthy mexican casserole, mexican casserole
Yield: 8 Pieces
Calories: 364kcal
Cost: $13.20

Equipment

Materials

  • 1 Tablespoon Oil
  • 1 ½ Pounds Ground Meat Lean / Turkey, Beef, or Chicken (I used 93/7)
  • 1 Green Pepper Chopped up
  • 1 Yellow Pepper Chopped up
  • 1 Red Pepper Chopped up
  • ½ Red Onion Chopped up
  • 2 Teaspoons Minced Garlic
  • 1 ½ Tablespoons Chili Powder
  • 2 Teaspoons Ground Cumin
  • 1 Can Diced Tomatoes Low Sodium / 10 Ounces
  • 1 Can Black Beans Low Sodium / Drain & Rinsed / 15.5 Ounces
  • 1 Cup Corn Fresh, canned, or frozen
  • 1 Can Enchilada Sauce Low Sodium / 10 Ounces
  • 6 Mini Tortillas Mine were 25 calories each
  • ½ Can Refried Beans Low Sodium / 8 Ounces
  • 1 Cup Mexican Cheese
US Customary - Metric

Instructions

  • Add your Oil into a large stovetop pan over medium heat
  • Once it heats up, add in your Ground Meat and break it up
  • Add in your Bell Peppers, Onion, and Garlic
  • Keep everything moving until your Ground Meat has browned (usually 5-8 minutes)
  • Turn your heat to low
  • Mix in your Chili Powder, Ground Cumin, Diced Tomatoes, Black Beans, Corn, and 1/2 your Enchilada Sauce
  • Add the other 1/2 of your Enchilada sauce into the bottom of at least a 9x13 oven safe dish
  • Spread your Refried Beans evenly over your Mini Tortillas
  • Place your Mini Tortillas into your oven safe dish over the top of your Enchilada Sauce (they may overlap)
  • Pour in the mix you made
  • You can optionally layer it by pouring in 1/2 of your mix and adding in another 6 Mini Tortillas
  • Top it with some optionally crushed up Tortillas Chips and your Mexican Blend Cheese
  • Put it into the oven on 350F/176C for around 30-35 minutes or until your cheese has melted and your sides have started to bubble
  • If you're worried about your cheese burning you can cover your dish with aluminum foil

Video

Notes

Calories Per Piece (if you cut 8 Pieces):
with 93/7 Ground Turkey
  • Calories: 364
  • Fat: 14.8g
  • Saturated Fat: 5.2g
  • Sodium: 525.5mg
  • Carbs: 30.1g
  • Fiber: 10.6g
  • Sugar: 4.1g
  • Protein: 27.6g
 
Calories in the WHOLE recipe:
with 93/7 Ground Turkey
  • Calories: 2919
  • Fat: 119g
  • Saturated Fat: 42g
  • Sodium: 4204mg
  • Carbs: 241g
  • Fiber: 86g
  • Sugar: 33g
  • Protein: 221g
 
Calories in the WHOLE recipe:
with Ground Chicken
  • Calories: 2919
  • Fat: 83g
  • Saturated Fat: 30g
  • Sodium: 4323mg
  • Carbs: 241g
  • Fiber: 86g
  • Sugar: 33g
  • Protein: 236g
 
Calories in the WHOLE recipe:
with 96/4 Ground Beef
  • Calories: 2766
  • Fat: 98g
  • Saturated Fat: 39g
  • Sodium: 4103mg
  • Carbs: 241g
  • Fiber: 86g
  • Sugar: 33g
  • Protein: 230g

Nutrition

Calories: 364kcal | Carbohydrates: 30.1g | Protein: 27.6g | Fat: 14.8g | Saturated Fat: 5.2g | Sodium: 525.5mg | Fiber: 10.6g | Sugar: 4.1g