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Low Calorie Chicken Taco Casserole - A Light, Flavor-Packed Weeknight Favorite

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 cups cooked shredded chicken (rotisserie breast or poached chicken works great)
  • 1 cup salsa (choose a low-sodium, chunky salsa you like)
  • 1/2 cup low-sodium chicken broth
  • 1 tablespoon olive oil (or avocado oil)
  • 1 medium yellow onion, diced
  • 1 red bell pepper, diced
  • 1 cup corn kernels (fresh, canned, or frozen)
  • 1 cup black beans, rinsed and drained
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon smoked paprika (optional, but adds depth)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon salt (adjust to taste)
  • 1/4 teaspoon black pepper
  • 6 small corn tortillas, cut into strips or wedges
  • 3/4 cup reduced-fat shredded Mexican blend cheese (or part-skim mozzarella with a sprinkle of cheddar)
  • 1/2 cup plain nonfat Greek yogurt (for topping, optional)
  • Fresh cilantro, chopped (optional)
  • Lime wedges (optional, for serving)

Method
 

  1. Preheat and prep: Heat the oven to 375°F (190°C). Lightly mist a 9x13-inch baking dish with cooking spray.
  2. Sauté the veggies: Warm the olive oil in a large skillet over medium heat. Add onion and bell pepper. Cook 4–5 minutes, until softened. Stir in corn and cook 1 more minute.
  3. Add spices: Sprinkle in cumin, chili powder, smoked paprika, garlic powder, onion powder, salt, and pepper. Stir for 30 seconds to bloom the spices.
  4. Make the sauce base: Pour in salsa and chicken broth. Stir and bring to a gentle simmer for 2–3 minutes. You want a saucy, slightly thickened mixture.
  5. Stir in chicken and beans: Add shredded chicken and black beans to the skillet. Toss to coat everything evenly. Turn off the heat.
  6. Layer it up: Scatter half the tortilla strips in the baking dish. Spoon half the chicken mixture over the tortillas. Add a light sprinkle of cheese. Repeat with remaining tortillas, remaining chicken mixture, and finish with the rest of the cheese.
  7. Bake: Cover loosely with foil and bake for 15 minutes. Remove foil and bake another 8–10 minutes, until the cheese is melted and the edges bubble.
  8. Rest and garnish: Let the casserole rest 5–10 minutes so it sets. Top with dollops of Greek yogurt, chopped cilantro, and a squeeze of lime, if using.
  9. Serve: Cut into squares and serve warm. Add extra salsa or hot sauce on the side if you like more heat.