Low-Fat Chicken Tortilla Casserole Recipe

This Low Fat Chicken Tortilla Casserole transforms wholesome ingredients into a creamy, zesty, and satisfying dish—without the extra fat. Made with shredded chicken breast, Greek yogurt, and layers of corn tortillas, it clocks in at under 7 grams of fat per serving. It’s a family-friendly, high-protein, and low-calorie dinner that delivers bold Mexican-inspired flavors in a healthy way.

About This Recipe

Each forkful is layered with juicy chicken, melty cheese, a tangy yogurt-based sauce, and soft tortillas that soak up all the spicy, savory goodness. It’s rich without being heavy, and the combo of salsa, cumin, and garlic brings tons of flavor without needing cream or oil.

This is an easy weeknight casserole that comes together quickly and reheats beautifully. Whether you’re meal prepping lunches or feeding a crowd, it’s a reliable, crowd-pleasing dinner option.

Why This Recipe Belongs in Your Diet

Using fat-free Greek yogurt and salsa in place of sour cream or canned soup keeps this casserole creamy and flavorful, but low in fat. Chicken breast provides lean, satisfying protein, and whole corn tortillas offer complex carbs and fiber. It’s a balanced, nourishing meal that helps you stay on track without sacrificing comfort.

What You’ll Need (Ingredients)

We’re layering flavor the healthy way—plenty of spices, lean chicken, and creamy yogurt do the heavy lifting here.

• 2 cups cooked shredded chicken breast: The star protein that keeps this casserole filling and low in fat.
• 1 cup fat-free plain Greek yogurt: Replaces sour cream to make the sauce creamy and high in protein.
• 1 cup chunky salsa (mild or medium): Adds moisture and tangy flavor with no added fat.
• 1/2 teaspoon chili powder: Brings a mild, warm spice.
• 1/2 teaspoon cumin: Adds that classic southwest flavor.
• 1/4 teaspoon garlic powder: Boosts flavor without adding bulk.
• 6 small corn tortillas, cut into quarters: The base of each layer—sturdy and fiber-rich.
• 1/2 cup reduced-fat shredded Mexican blend cheese: Melts beautifully without too much fat.
• Optional toppings: Diced tomatoes, fresh cilantro, chopped green onions.

How to Make Low Fat Chicken Tortilla Casserole

1. Preheat oven to 375°F (190°C).
2. Mix filling: In a bowl, stir together shredded chicken, Greek yogurt, salsa, chili powder, cumin, and garlic powder.
3. Layer: In a lightly greased 9×9-inch baking dish, place a layer of tortilla quarters, then spread a third of the chicken mixture. Repeat for three total layers, finishing with cheese on top.
4. Bake: Cover with foil and bake for 20 minutes. Uncover and bake another 10 minutes until bubbly and the cheese is melted.
5. Serve: Let rest for 5 minutes before slicing. Top with fresh herbs or diced tomatoes if desired.

Recipe Tips and Variations

• Use rotisserie chicken breast for a quick shortcut.
• Add black beans or corn to stretch it further.
• Spice it up with jalapeños or hot salsa.
• Swap corn tortillas for whole wheat if preferred.

How to Store Leftovers

Let the casserole cool, then store covered in the fridge for up to 4 days. You can also freeze individual slices for up to 2 months. Reheat in the microwave or oven until heated through.

Nutrition Facts

• Serving Size: 1/6 of casserole
• Calories: 295 kcal
• Fat: 6.4 g
• Carbohydrates: 22 g
• Protein: 27 g
• Sodium: 460 mg

Try More Recipes:

• Low-Fat Beef Enchilada Casserole Recipe
• Low-Fat Turkey Casserole Recipe
• Low-Fat Tater Tot Casserole Recipe
• Low Fat Taco Spaghetti Casserole Recipe