30-Minute Taco Casserole

This 30-minute taco casserole recipe is a lifesaver for those busy weeknights when you need a quick yet delicious meal.
30-Minute Taco Casserole
It’s on the lighter side but has all the flavors your family will love. Courtesy of Amy Dong
Amy Dong
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Why This Recipe Stands Out

We’re all about quick, easy, and delicious meals, and this 30 minute taco casserole is a perfect example. Here’s why we love this recipe:
  • Quick: This recipe comes together in just 30 minutes, making it perfect for busy weeknight, just like our other tasty 30-minute meals.
  • Healthy: With lean ground beef, brown rice, low fat cheese, and fat-free refried beans, this taco casserole is a meal you can feel good about serving like you would serving this Healthy Chicken Chili.
  • Flavor-packed: Despite its healthy ingredients, this recipe doesn’t sacrifice flavor. It’s absolutely indulgent.
  • Easy to make: With simple layer and bake steps, this recipe is a cinch to put together like our Easy Enchilada Casserole.
  • Satisfying: Despite being healthy, this casserole is hearty and filling, ensuring you won’t be left hungry after dinner.

Key Recipe Ingredients

  • Brown Rice—The base of our dish, brown rice adds a nutty flavor and a hearty texture. You can also use white rice if you prefer.
  • Lean Ground Beef—We use 93 percent lean ground beef to keep the dish protein-rich and low in fat.
  • Taco Seasoning—The key to the flavor profile of this dish, taco seasonings add a spicy kick. We use a homemade blend, but store-bought works just as well.
  • Fat-Free Refried Beans—These beans add a creamy texture and a rich, savory flavor to the dish.
  • Low-Fat Sharp Cheddar—This cheese melts beautifully and adds a tangy, creamy element to the dish.

Substitutions and Variations

Feel free to try switch things up according to what you have in your kitchen:
  • Rice: You can easily substitute brown rice with white rice or even quinoa for a protein-packed twist.
  • Protein: Try using ground turkey, chicken, or even a plant-based meat substitute. The taco seasoning will still give it that delicious, spicy kick as it does in our Mexican Pasta Bake.
  • Cheese: If you’re looking for a sharper flavor, try using pepper jack or even a spicy habanero cheddar. Mexican blend shredded cheese also works well.
  • Spice: If you like your food extra spicy, consider adding some chopped jalapeños or using a hot salsa.
  • Garnishes: Try diced bell peppers, jalapeños, or sweet corn kernels would add a nice crunch. Diced avocado and lime slices work well, too.
  • Corn Chips: For an even healthier version, you can omit the corn chips and cheese. But if you’re a fan of a little extra crunch, try using tortilla chips or Fritos.

Step-By-Step Recipe Instructions

Brown the ground beef in a large nonstick skillet with taco seasoning and water. Set aside when fully cooked.
(Courtesy of Amy Dong)
Courtesy of Amy Dong
Amy Dong
Amy Dong
Author
Amy is the author and recipe developer at Chew Out Loud. She is a huge dog-lover, avid runner, and a proud mama of three very busy boys. Visit ChewOutLoud.com.
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