Low-Fat Taco Casserole Recipe

This low fat taco casserole delivers all the bold, zesty flavor of your favorite taco night—layered into a bubbly, cheesy bake with just 7 grams of fat per serving. Loaded with lean ground turkey, black beans, salsa, and seasoned spices, this dish is a high-protein, low-fat, and totally satisfying way to enjoy Mexican-inspired comfort food without the grease or guilt.

About This Recipe

Every bite has that irresistible mix of taco meat, gooey cheese, tender corn tortillas, and tangy salsa. It’s hearty without being heavy, with a perfect balance of textures—from creamy beans to a lightly crisped topping.

This is a go-to recipe for weeknight dinners, meal prep, or feeding a hungry crowd. It’s fast to assemble, endlessly customizable, and reheats beautifully for leftovers.

Why This Recipe Belongs in Your Diet

Using 93% lean ground turkey instead of beef cuts down on saturated fat while keeping the protein high. Black beans add fiber and plant-based nutrition, and layering with salsa and spices means no need for extra oil or creamy sauces.

What You’ll Need (Ingredients)

We’re turning taco night into a healthy, cheesy casserole using lean ingredients and bold flavors.

• 1 pound 93% lean ground turkey: Lean, protein-rich, and full of flavor with the right seasoning.
• 1 small onion, diced: Adds sweet-savory depth to the meat.
• 1 tablespoon taco seasoning (low sodium): Delivers bold, classic taco flavor.
• 1/2 teaspoon cumin: Enhances warmth and earthiness.
• 1 (15 oz) can black beans, drained and rinsed: Adds fiber, protein, and creaminess.
• 1 cup salsa (mild or spicy): Creates a tangy, saucy base without needing oil.
• 6 small corn tortillas, cut into strips: A whole-grain base that holds everything together.
• 1/2 cup frozen corn (optional): Adds sweetness and texture.
• 1/2 cup plain nonfat Greek yogurt: Makes it creamy without sour cream.
• 1/2 cup reduced-fat shredded Mexican blend cheese: Melty topping with less fat.
• Cooking spray: Keeps it nonstick and low-fat.

How to Make Low Fat Taco Casserole

1. Preheat oven to 375°F (190°C). Spray an 8×8-inch baking dish with cooking spray.
2. Cook the turkey and onion in a large skillet over medium heat for 6–8 minutes until browned and cooked through.
3. Stir in taco seasoning, cumin, black beans, corn (if using), and salsa. Simmer for 2–3 minutes to blend flavors.
4. Remove from heat and stir in Greek yogurt until creamy.
5. Layer half the tortilla strips in the baking dish, then top with half of the turkey mixture and a sprinkle of cheese.
6. Repeat the layers, ending with cheese on top.
7. Bake uncovered for 20–25 minutes until bubbly and golden. Let cool slightly before serving.

Recipe Tips and Variations

• Add chopped jalapeños or green chiles for a spicy kick.
• Use whole wheat tortillas or low-carb wraps as an alternative.
• Top with chopped cilantro, green onions, or shredded lettuce after baking.
• Swap ground turkey for extra-lean ground beef or plant-based crumbles if preferred.

How to Store Leftovers

Let cool, then refrigerate in an airtight container for up to 4 days. Freeze individual portions for up to 2 months. Reheat in the microwave or oven until hot throughout.

Nutrition Facts

• Serving Size: 1 cup
• Calories: 320 kcal
• Fat: 7 g
• Carbohydrates: 26 g
• Protein: 27 g
• Sodium: 420 mg

Try More Recipes:

• Low-Fat Squash and Zucchini Casserole Recipe
• Low-Fat Spinach Casserole Recipe
• Low-Fat Seafood Casserole Recipe