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  • https://sofabfood.com/one-pan-heart-healthy-taco-casserole/
  • https://sofabfood.com/one-pan-heart-healthy-taco-casserole/
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One Pan Heart Healthy Taco Casserole

August 19, 2015 by Christy Gossett 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
30 mins
Total time
30 mins
 
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: Christy from Insanity Is Not An Option
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.
3.3.3077

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!

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Filed Under: 30 Minute Meals, Dinner, Low Sodium, Meat and Chicken, One Pan Meal, Original, Recipes, Turkey Tagged With: 30 minute meals, casserole, heart healthy recipes, Low Sodium, taco

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Comments

  1. Virginia Jones says

    August 23, 2015 at 12:00 pm

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

    September 22, 2015 at 7:48 am

    I like the low sodium idea but would Doritos work?
    Reply
    • Christy Gossett says

      September 22, 2015 at 9:36 am

      They would work, but that would obviously raise the sodium content significantly.
      Reply
  3. Michael says

    February 23, 2017 at 3:28 pm

    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
    • Christy Gossett says

      February 23, 2017 at 5:48 pm

      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
      • Mandy says

        May 2, 2018 at 4:30 pm

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

          May 2, 2018 at 4:36 pm

          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

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Christy Gossett

Christy Gossett, managing editor of SoFabFood and creator of the healthy living blog, Insanity Is Not An Option, is a WAHM of 6 kids ranging in age from 29 to 10. She enjoys sharing her healthy recipes to help others with dietary restrictions enjoy a flavorful life while maintaining a deliciously healthy diet.

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