Low-Fat Beef Enchilada Casserole Recipe

This Low Fat Beef Enchilada Casserole delivers bold, savory flavor with a fraction of the fat you’d expect. Built with lean ground beef, fiber-rich black beans, and a vibrant homemade enchilada sauce, it’s a lighter take on a Tex-Mex classic that satisfies cravings without blowing your calorie goals. Each hearty serving has less than 8 grams of fat, making it a smart pick for anyone eating low-fat, high-protein, or heart-healthy meals.

About This Recipe

You get the satisfying layers of spicy beef, melted cheese, soft corn tortillas, and zesty sauce—everything you love about enchiladas, but in a no-fuss casserole form. It’s bold and comforting, with just enough spice to keep it interesting and enough creaminess to make it feel indulgent.

What makes this dish practical is how easy it is to assemble, freeze, or reheat. It’s perfect for family dinners, weeknight leftovers, or even meal prepping lunches. You’ll love how it feeds a crowd and reheats like a dream.

Why This Recipe Belongs in Your Diet

Using 96% lean ground beef keeps the flavor and protein high while dramatically lowering saturated fat. We skip the store-bought sauce and make a quick homemade version using spices and tomato paste, cutting down on sodium and preservatives. Plus, the fiber from black beans and corn tortillas helps with satiety and digestion, so it’s a full-bodied meal you can feel good about.

What You’ll Need (Ingredients)

To bring this casserole to life, we’re combining lean meat, high-fiber beans, warm spices, and a simple homemade enchilada sauce.

• 1 lb 96% lean ground beef: Lower fat than regular beef, but still full of flavor.
• 1 small onion, diced: Adds natural sweetness and flavor depth.
• 2 cloves garlic, minced: A key player in authentic enchilada flavor.
• 1 tsp chili powder: Brings heat and richness.
• 1/2 tsp ground cumin: Adds earthy warmth.
• 1/2 tsp smoked paprika: Optional, but adds depth.
• 1/4 tsp salt: Just enough to bring it all together.
• 2 tbsp tomato paste: Creates a thick, rich sauce base.
• 1 cup low-sodium beef or vegetable broth: For a flavorful, low-fat sauce.
• 1 (15 oz) can black beans, drained and rinsed: Adds fiber and texture.
• 6 small corn tortillas, cut into quarters: A sturdy, whole-grain layer that holds everything together.
• 1/2 cup reduced-fat shredded Mexican blend cheese: Melty, cheesy flavor with less fat.
• Optional: Fresh cilantro or diced green onions for topping.

How to Make Low Fat Beef Enchilada Casserole

1. Preheat oven to 375°F (190°C).
2. Cook the beef: In a large skillet over medium heat, cook ground beef and onion until browned, about 6–7 minutes. Add garlic and cook 1 minute more.
3. Add seasonings: Stir in chili powder, cumin, paprika, and salt.
4. Make the sauce: Add tomato paste and broth. Simmer for 5 minutes until thickened.
5. Add beans: Stir in black beans and cook 2 more minutes. Remove from heat.
6. Assemble casserole: In a lightly greased 9×9-inch baking dish, layer half the tortilla pieces, half the beef mixture, and a sprinkle of cheese. Repeat with remaining layers.
7. Bake: Cover with foil and bake for 20 minutes. Uncover and bake 5–10 more minutes until bubbly and cheese is melted.
8. Serve: Top with fresh cilantro or green onions, if desired.

Recipe Tips and Variations

• Want more veggies? Add sautéed zucchini or bell peppers with the beef.
• Prefer spicier? Add diced green chiles or a pinch of cayenne to the sauce.
• Swap black beans for pinto beans or omit for a lower-carb option.
• Use whole wheat tortillas if preferred—they work just as well.

How to Store Leftovers

Let the casserole cool completely. Store in the fridge for up to 4 days in an airtight container. To freeze, wrap tightly or portion into containers for up to 2 months. Reheat in the oven or microwave until hot.

Nutrition Facts

• Serving Size: 1/6 of casserole
• Calories: 320 kcal
• Fat: 7.8 g
• Carbohydrates: 27 g
• Protein: 26 g
• Sodium: 470 mg

Try More Recipes:

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