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Easy Taco Salad Casserole Recipe -Healthy & Delicious

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If you’re looking for taco salad casserole recipes this is the best. Packed with simple ingredients like rice, black beans, and veggies, and topped with fresh salad fixings, the whole family will love this healthy taco casserole recipe. Perfect for taco night, weeknight dinner, or gatherings, it’s a dish that’s easy to make and bursting with flavor. Get the full recipe here!

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Easy Taco Casserole Salad Recipe -Healthy & Delicious
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If you are looking for an easy taco salad this taco salad recipe is in casserole form and full of your family’s favorite taco flavors. If you aren’t in a hurry, pair it with this Jackfruit Red Pozole, top it with this healthy queso, and serve this Mexican Chocolate Custard for dessert and enjoy this healthy taco casserole recipe on Taco Tuesday or any other night.

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Best of the best taco salad casserole recipes

Reader Review of this Healthy Taco Salad Casserole Recipe 

“This Taco Salad Casserole is a winner! It’s a new favorite!” – Melissa


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Before I lost 125 pounds I would have made this easy taco salad casserole recipe with meat, a packet of taco seasoning mix, Fritos corn chips, pepper jack cheese, or shredded cheddar cheese and it would have been loaded with trans fat, cholesterol, and chemicals from the envelope taco seasoning. 

Now that I have lost weight and “Intentionally Eat” I use healthy plant-based ingredients. You can make it faster than going through the drive-thru and at only 439 calories and 8 total fat, this easy taco casserole is the perfect HEALTHY meal. 

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Healthy Taco Salad Casserole Recipe

Why this is the BEST of the best taco salad casserole recipes

  • Flavorful Healthy Twist: This recipe offers a heart-healthy twist on traditional taco salad, combining rice, savory black beans, and vibrant veggies for a burst of flavor in every healthy bite.
  • Easy Preparation: With simple ingredients and straightforward instructions, this Taco Salad Casserole is easy to put together, making it perfect for busy weeknights when you want a satisfying meal without a lot of fuss.
  • Customizable Toppings: The beauty of this casserole is that it’s highly customizable. Add your favorite toppings like green onions, green pepper, shredded lettuce, diced tomatoes, creamy avocado, and vegan sour cream to tailor it to your taste preferences.

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Healthy Taco Salad Casserole Ingredients

This vegan-friendly version of the classic taco salad uses a bean mixture instead of ground beef for a healthy cholesterol-free option that’s also high in fiber and nutrients. This easy casserole is loaded with your favorite taco toppings and is sure to become one of your favorite recipes.

You can find the full recipe card, including ingredient quantities, full step-by-step instructions, and nutritional information below. To whip up this easy recipe, you’ll need:

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Ingredients for this healthy taco salad casserole recipe
  • 3 cups brown rice or your favorite rice
  • 1 tablespoon olive oil – optional water saute instead
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 bell pepper, diced or poblano pepper
  • 1 can (15 oz) organic black beans, drained and rinsed – you could use pinto beans or kidney beans if you prefer
  • 1 can (15 oz) organic corn, drained
  • 1 can (10 oz) organic diced tomatoes and green chilies or 1 cup salsa
  • 1/2 can (8 oz) organic vegetarian refried beans
  • 2 Tablespoons homemade taco seasoning
  • 1 cup enchilada sauce
  • Salt and pepper to taste
  • 2 cups crushed tortilla chips
  • 1 cup shredded vegan cheese or this vegan queso
  • Optional – Pico de Gallo, sliced black olives, jalapenos, cilantro, fresh lettuce, tomato, guacamole, or a dollop of vegan sour cream.
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How to make this Vegan Taco Salad Casserole Recipe

You can follow these simple steps for the best of the best Taco Salad Casserole Recipes.

  • Preheat the oven to 375°F (190°C). Grease a 9×13-inch baking dish.
  • Prepare rice.
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Saute onion, garlic, and pepper
  • In a large skillet, saute chopped onion, garlic, and pepper over medium heat, and cook until softened, about 5 minutes. You can saute in water or a little olive oil.
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Combine ingredients and saute
  • Stir in the black beans, corn, diced tomatoes with green chilies, taco seasoning, rice, enchilada sauce, salt, and pepper. Cook for an additional 2-3 minutes to combine the flavors.
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Spread tortilla chips
  • Spread half of the crushed tortilla chips evenly in the bottom of a greased casserole dish.
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Spread refried beans
  • Spread half of the refried beans over the tortilla chips.
  • Pour half of the rice and veggie mixture over the chips, spreading it out evenly.
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Repeat layers
  • Sprinkle half of the vegan cheese or pour 1/2 cup vegan queso over the rice mixture.
  • Repeat:  layers of tortilla chips, rice mixture, and remaining vegan cheese.
  • Cover the baking dish with foil and bake in the preheated oven for 20-25 minutes, until the casserole is heated through and the cheese is melted.
  • Remove the foil and bake for an additional 5-10 minutes to allow the top to brown slightly.
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Cool and top with salad fixings
  • Remove from the oven and let it cool for a few minutes before serving.
  • Garnish with your favorite toppings such as pico de Gallo, sliced black olives, cilantro, fresh lettuce, tomato, or guacamole, a dollop of vegan sour cream, and enjoy this delicious take on a classic taco recipe.

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Taco Salad Casserole Recipes

What to Serve with Taco Salad Casserole Recipes

Sometimes taco salad is used as an appetizer or a side item, however, this easy taco casserole recipe is a hearty main dish. But if you want to know what to serve with taco salad, here are the best side dishes-

  • Tortilla Chips and Salsa – this salsa verde is a great tangy twist on classic salsa or pico de gallo.
  • Black Bean Soup – this quick and easy soup is a perfect accompaniment to have with taco salad. It’s full of black beans, and fresh vegetables, and a large bowl goes great with this easy taco salad recipe.
  • Refried Beans – This easy recipe is a great alternative to store-bought refried beans. You can make a big batch and have bean burritos, tostadas, or one of your favorite ways to eat refried pinto beans.
  • Vegan Queso Dip – This creamy, dairy-free dip is soon to be the best part of your dinner. The whole family will ask for more.
  • Creamy Fruit Salsa is loaded with fresh ingredients and the perfect way to complement taco salad casserole recipes.
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Vegan Taco Salad Casserole

FAQ’s

How do you store leftover taco salad casserole?

  • Cool Completely: Allow the casserole to cool completely at room temperature before storing. This helps prevent condensation and moisture buildup in the container.
  • Refrigerate: Transfer the leftovers to an airtight container or cover the baking dish tightly with foil or plastic wrap and place it in the refrigerator.
  • Storage Time: Leftover Taco Salad Casserole can typically be stored in the refrigerator for 3-4 days. Make sure your refrigerator is set to 40°F (4°C) or below to ensure food safety.
  • Reheating: When ready to enjoy again, you can reheat individual portions in the microwave or reheat the entire casserole in the oven at 350°F (175°C) until heated through. If the casserole seems dry after reheating, add a splash of broth, water, or salsa to moisten it.
  • Toppings: If the casserole was originally topped with fresh ingredients like avocado, tomatoes, or cilantro, it’s best to add these fresh toppings just before serving to maintain their texture and flavor.

Always use your best judgment when it comes to leftovers. If the casserole has been stored for more than a few days or shows signs of spoilage (unpleasant odor, mold, etc.), it’s best to discard it.

For more information regarding proper food storage go to https://www.foodsafety.gov/


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If you like this recipe, please leave a 5-star rating and tell me how it went in the comments below. I love hearing from you!

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Easy Taco Salad Casserole Recipe -Healthy & Delicious

If you're looking for taco salad casserole recipes this is the best. Packed with simple ingredients like rice, black beans, and veggies, and topped with fresh salad fixings, the whole family will love this healthy taco casserole recipe. Perfect for taco night, weeknight dinner, or gatherings, it's a dish that's easy to make and bursting with flavor. Get the full recipe here!
Course Main Course
Cuisine Mexican
Diet Vegan, Vegetarian
Keyword healthy taco salad casserole recipe, taco salad casserole recipes, vegan taco salad casserole
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6
Calories 439kcal
Author Cindy Newland with Intentionally Eat

Ingredients

Instructions

  • Preheat the oven to 375°F (190°C). Grease a 9×13-inch baking dish.
  • In a large skillet, saute chopped onion, garlic, and pepper in oil or water over medium heat and cook until softened, about 5 minutes.
  • Stir in the black beans, corn, diced tomatoes with green chilies, taco seasoning, cooked rice, enchilada sauce, salt, and pepper. Cook for an additional 2-3 minutes to combine the flavors.
  • Spread half of the crushed tortilla chips evenly in the bottom of a casserole dish.
  • Spread half of the refried beans over the tortilla chips. Pour half of the rice and veggie mixture over the chips, spreading it out evenly. Sprinkle half of the vegan cheese over the rice mixture.
  • Repeat:  layer of tortilla chips, refried beans, rice mixture, and remaining vegan cheese.
  • Cover with foil and bake for 20-25 minutes, until the casserole is heated through and the cheese is melted.
  • Remove the foil and bake for 5-10 minutes to allow the top to brown slightly.
  • Remove from the oven and allow to cool before serving. Garnish with your favorite toppings such as pico de Gallo, sliced black olives, cilantro, fresh lettuce, tomato, or guacamole, or a dollop of vegan sour cream, and enjoy.

Notes

Nutritional Information is only an estimate. The accuracy of this recipe may differ depending on the ingredients you use.
Calories are based on the recipe without optional add-ons and oil.
Note 1 – you can use water or broth to saute instead of olive oil.
Note 2 – you can use a poblano pepper for added flavor.
Note 3 – you can use pinto or kidney beans instead of black beans.
Note 4 – you can use salsa instead of canned tomatoes and chiles.
 

Nutrition

Serving: 1 serving | Calories: 439kcal | Carbohydrates: 79g | Protein: 16g | Fat: 8g | Fiber: 15g

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​Disclaimer: Please note that I am not a medical professional. The information provided on this blog is based on my personal experiences and research as a vegan recipe enthusiast. While I strive to provide accurate and up-to-date information, it is important to consult with a qualified healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions or concerns. The recipes and tips shared on this blog are meant for general informational purposes and should not be considered a substitute for professional medical advice. Always prioritize your health and well-being by seeking personalized guidance from a qualified healthcare provider.

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6 Comments

  1. 5 stars
    Thank you so much for the amazing recipe, I love it! I made your taco salad casserole and it turned out delicious. Thanks a lot.

  2. 5 stars
    This looks absolutely delicious! I love all the flavors, and I really love that it’s a healthier version of the classic I’ve always enjoyed.

  3. What a hearty and delicious dish and fun for the family too. I think a casserole is such a wonderful weeknight meal!

  4. 5 stars
    I love a good taco salad but apparently, I have been doing it wrong! Thank you for sharing the healthy version, I need to try this asap!!

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