Low-Fat Mexican Casserole Recipe

This Low Fat Mexican Casserole is everything you want in a comforting, crave-worthy meal—but with less than 7 grams of fat per serving! It’s a healthy, high-protein, and low-calorie twist on classic Tex-Mex flavors, layered into a cheesy, saucy bake. With lean ground turkey, fiber-rich black beans, and bold seasonings, this dish satisfies your hunger without weighing you down. Perfect for anyone looking to eat lighter without missing out on flavor.

About This Recipe

Each bite is savory, a little spicy, and packed with the familiar goodness of tacos—think melty cheese, hearty beans, and warm corn tortillas. The texture is layered like a lasagna, but with a south-of-the-border spin, making it both filling and fun to eat.

It’s an excellent option for busy weeknights or meal prep, since it reheats beautifully and keeps you satisfied. Plus, it’s a one-dish wonder that feeds a crowd or gives you tasty leftovers for days.

Why This Recipe Belongs in Your Diet

Using 93% lean ground turkey instead of beef significantly cuts saturated fat while still delivering meaty satisfaction. Black beans add fiber and plant-based protein, helping keep you full longer. Baking instead of pan-frying keeps the dish light, and a sprinkle of reduced-fat cheese adds richness without going overboard.

What You’ll Need (Ingredients)

We’re layering bold, familiar Mexican ingredients to create a balanced, feel-good casserole that tastes indulgent without the guilt.

• 93% Lean Ground Turkey, 1 pound: A lean protein base that keeps fat low but flavor high.
• Yellow Onion, 1 small, diced: Adds sweetness and depth.
• Garlic, 2 cloves, minced: Brings essential aromatic flavor.
• Taco Seasoning, 2 tablespoons: Use a low-sodium mix for full flavor without excess salt.
• Black Beans, 1 can (15 oz), drained and rinsed: Adds plant protein and fiber.
• Diced Tomatoes with Green Chilies, 1 can (10 oz): Brings moisture, acidity, and a mild kick.
• Frozen Corn, 1 cup: Adds color, texture, and natural sweetness.
• Corn Tortillas, 6 small (6-inch), cut into quarters: Forms the casserole layers.
• Fat-Free Greek Yogurt, ½ cup: Creamy binder instead of sour cream.
• Reduced-Fat Shredded Mexican Cheese Blend, ¾ cup: Just enough for melty, cheesy topping without extra fat.
• Fresh Cilantro (optional), for garnish: Brightens the final dish.

How to Make Low Fat Mexican Casserole

1. Preheat oven to 375°F (190°C). Lightly coat a 9×13-inch baking dish with cooking spray.
2. Cook the turkey in a large skillet over medium heat until browned, about 6-8 minutes. Add onion and garlic, cooking another 2-3 minutes.
3. Stir in taco seasoning, black beans, tomatoes with chilies, and corn. Simmer for 5 minutes.
4. Remove from heat and stir in Greek yogurt until creamy.
5. Layer the casserole: Start with a layer of tortillas, then half the turkey mixture. Repeat once more. Sprinkle cheese over the top.
6. Bake uncovered for 20–25 minutes, until bubbly and cheese is melted.
7. Cool for 5 minutes before slicing. Garnish with cilantro if using.

Recipe Tips and Variations

• Add chopped zucchini or bell peppers for extra veggies.
• Swap corn tortillas with whole wheat if preferred.
• Like it spicy? Stir in chipotle powder or hot sauce to the filling.
• Serve with a side salad and lime wedges for a complete meal.

How to Store Leftovers

Refrigerate leftovers in an airtight container for up to 4 days. For longer storage, freeze individual portions for up to 2 months. Reheat in the microwave or oven until warmed through.

Nutrition Facts

• Serving Size: 1/6th of casserole
• Calories: 298 kcal
• Fat: 6.5 g
• Carbohydrates: 28 g
• Protein: 25 g
• Sodium: 520 mg

Try More Recipes:

• Low-Fat Corn Casserole Recipe
• Low-Fat Vegetable Casserole Recipe
• Low-Fat Sweet Potato Casserole Recipe