SoFabFood

From our household to yours, a group of diverse, self-taught home chefs share family-tested unique recipes daily.

One Pan Heart Healthy Taco Casserole

by 7 Comments

If you love flavorful one pan dishes and you need to watch your sodium intake due to health reasons, this Heart Healthy Taco Casserole is the recipe for you!

One Pan Heart Healthy Taco Casserole Recipe

On busy weeknights, nothing beats one pan meals. They come together very quickly, all of the ingredients are already combined, and clean up is a breeze. We love this simple and delicious Heart Healthy Taco Casserole because we get all of our favorite flavors from traditional tacos combined together in this low sodium meal. Spicy, with a tangy twist, you’re going to love this one pan meal whether you’re watching your sodium intake or not.

Heart Healthy Taco Casserole
 
Save Print
Cook time
Total time
 
If you love flavorful one pan dishes and you need to watch your sodium intake due to health reasons, this Heart Healthy Taco Casserole is the recipe for you!
Author:
Recipe type: Entree
Cuisine: Mexican
Serves: 6
Ingredients
  • For the sauce:
  • 15 oz can of no salt added tomato sauce
  • ⅓ cup water
  • ½ tsp chili powder
  • 3 tsp cumin
  • 3 tsp onion powder
  • 2 tsp white vinegar
  • 2 tsp garlic powder
  • 1 tsp paprika
  • ½ tsp sugar
  • ½ tsp cayenne
  • 1 tsp red pepper flakes *optional
  • For the casserole:
  • 1 lb lean ground turkey
  • 1 can no salt added corn
  • 1 can no salt added red beans of choice, blended in food processor
  • 1½ cups unsalted corn tortilla chips
  • 1½ cups enchilada sauce
  • 1 cup shredded cheese of choice
Instructions
  1. Prepare your sauce by simply mixing all ingredients together, set aside.
  2. Cook ground turkey until almost done, approximately 10 minutes.
  3. Add 1 cup enchilada sauce to turkey and stir to coat.
  4. Crush ½ of the tortilla chips and cover the bottom of a 9x9 baking dish.
  5. Cover the crushed chips with the turkey mixture.
  6. Cover with corn.
  7. Quickly pulse your beans in a food processor and cover the corn with bean mixture.
  8. Crush the remaining ½ of the tortilla chips and sprinkle on top.
  9. Cover with cheese of choice (we use Monterrey Jack).
  10. Pour the remaining enchilada sauce evenly on top.
  11. Cover and cook in a 425º preheated oven for about 20 minutes, until cheese is evenly melted.
Notes
In order to make this a 30-minute meal, prepare your sauce and other ingredients while your ground turkey is cooking.

We hope you love this Heart Healthy Taco Casserole recipe as much as we do. If you enjoyed this low sodium recipe, be sure to visit our Low Sodium section for more recipes like it. Don’t forget to subscribe to our newsletter so you never miss a single healthy recipe. For daily recipe inspiration, like us on Facebook, follow us on Pinterest, and stop by our Google+ Community to see all of the amazing recipes our community members are sharing. Enjoy!

Related posts:

Lower Sodium Taco Casserole for Taco TuesdayLower Sodium Taco Casserole These 5 delicious healthier-for-you Sloppy Joe Recipes are guaranteed to satisfy your family, without a bunch of additives.Santa Fe Turkey Sloppy Joes: A 30-Minute Meal A 30-Minute Meal: One Pan Shepherd’s Tot Pie addictive sandwichesEasy Cheesy Lower Sodium Cheese Steak Sandwich turkey pot pie holiday leftoversTurkey Pot Pie with Holiday Leftovers One-skillet meals are the perfect way to make you feel like a weeknight hero. This incredibly simple One-Skillet Shepherds Pie recipe is a protein and veggie-packed supper that can be ready in about 30 minutes!One-Skillet Shepherds Pie Recipe Sweet & Spicy Pulled Pork: A Low Sodium Recipe #SoFabSweet and Spicy Pulled Pork: A Low Sodium Recipe Heart Healthy Pan Seared Blackened Salmon RecipeHeart-Healthy Pan Seared Blackened Salmon

Comments

  1. Love the recipes. Would be helpful if nutritional information was listed. Calories,carbs,cholesterol, sodium,etc. Thank you. Keep posting these great recipes.
    Reply

  3. Why are there ingredients to make a sauce and also enchilada sauce? In the directions it says mix all ingredients for sauce and set aside. For the caserole it says use enchilada sauce. What is the first sauce for? It doesnt say!!!
    Reply

    • The sauce you're making is the enchilada (taco, burrito, whatever you want to use it for) sauce. You will not use canned enchilada sauce for this recipe or you increase the sodium to ridiculous levels. Sorry if that caused any confusion!
      Reply

      • Please edit the original post... I too made the same mistake and just wasted a can of enchilada sauce.
        Reply

        • This post is older and cannot be edited (technical issues!). The recipe as is, is correct, although I can see how someone might misinterpret it. The enchilada sauce referenced in the casserole ingredients is the sauce you make from the ingredients listed in the recipe. With a low sodium recipe, we would never recommend canned sauces as they are typically very high in sodium.
          Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe:  

Looking for something else?