Taco Casserole is a beloved American dish that pays homage to the rich tradition of Mexican tacos, all while embracing the simplicity and convenience of American cuisine. This adaptation captures the authentic taco flavors while remaining friendly to your Weight Watchers goals.
The typical Taco Casserole recipe features layers of ingredients reminiscent of your favorite tacos: seasoned ground beef with taco spices like cumin, chili powder, and garlic, beans, corn, cheese, and often, a layer of crushed tortilla chips on top for that satisfying crunch.
Weight Watchers-Friendly Transformation
Now, let’s turn this classic into a Weight Watchers-friendly delight. The first step is selecting 95% lean beef, with a mere 5% fat content. This ensures you savor the full flavor without added calories.
Corn and beans add heartiness and protein. You can customize your casserole with your choice of beans, ensuring it aligns with your Weight Watchers plan. Fresh veggies like tomatoes, onions, and bell peppers provide freshness. Swap out regular cheese for a lighter alternative like queso fresco; it offers half the calories.
Why You Should Try This Recipe:
Embarking on a Weight Watchers journey or simply seeking a healthier alternative doesn’t mean sacrificing flavor. Our Weight Watchers-friendly Taco Casserole offers:
1. Satisfying Taco Flavors: Enjoy the authentic taste of tacos in a nutritious casserole.
2. Lean Protein: With 99% lean beef and beans, you get protein without excess fat.
3. Lower Calories: Smart ingredient choices mean fewer calories without compromising taste.
Discover the best of both worlds: Mexican-inspired flavors and a healthier lifestyle with our Weight Watchers Taco Casserole.
Servings: 6
Preparation time: 15 minutes
Cooking time: 30 minutes
5 WW Points Per Serving
Ingredients:
- 1 lb (450 g) of lean ground beef (95% lean)
- 1 packet (1 oz or approximately 28 g) of low-sodium taco seasoning
- 1 can (15 oz or approximately 425 g) of pinto beans or black beans, drained and rinsed
- 1 cup (150 g) of sweet corn (you can use frozen or canned corn with no added sugar)
- 1 cup (150 g) of diced tomatoes
- ½ cup (75 g) of chopped onions
- ½ cup (75 g) of chopped bell peppers (you can use various colored peppers)
- ½ cup (60 g) of grated low-fat queso fresco
- 2 whole wheat tortillas (approximately 6-7 inches in diameter), cut into thin strips
- ¼ cup (60 ml) of low-fat Greek yogurt (optional)
- 1 teaspoon of salt
- 1 teaspoon of black pepper
- Cooking spray for greasing the baking dish
Instructions for making Taco Casserole:
- Preheat the oven to 350°F (180°C). Lightly grease a suitable-sized baking dish. In a large skillet over medium heat, cook the lean ground beef until thoroughly cooked and browned. Add the low-sodium taco seasoning, salt, and black pepper, and mix well. Then, remove from heat and drain any excess fat.
- In a large bowl, combine the drained beans, corn, diced tomatoes, chopped onions, and bell peppers.
- Add the cooked ground beef to the mixture of beans and vegetables and mix everything together.
- In the greased baking dish, place a layer of the thin strips of whole wheat tortillas on the bottom. Pour half of the meat and vegetable mixture over the tortillas.
- Sprinkle half of the grated low-fat queso fresco over the meat and vegetable mixture.
- Add another layer of tortilla strips and top with the remaining meat and vegetable mixture.
- Finish with a layer of grated low-fat queso fresco on top.
- Bake in the preheated oven for approximately 25-30 minutes, or until the cheese is bubbly and golden.
- Remove from the oven and let it rest for a few minutes before serving.
- Serve individual portions with a teaspoon of low-fat Greek yogurt on top as a dressing.
Variations and substitutions
1. Swap Beef for Ground Chicken or Turkey: By replacing beef with ground chicken or turkey, you can explore different flavors while saving on Weight Watchers points. These leaner meats provide a tasty alternative and reduce the overall fat content of the casserole.
2. Experiment with Different Types of Beans: Instead of sticking to one type of bean, consider trying pinto beans for a change.
3. Add Some Spice: If you enjoy spiciness, spice things up by adding jalapeños for a kick. On the other hand, if you’re not a fan of heat, opt for pickles to add a tangy crunch without the spice.
4. Greek Yogurt Instead of Sour Cream: For a healthier alternative to sour cream, drizzle a bit of Greek yogurt with a pinch of salt over your Taco Casserole.
Tips and Tricks Section for Making Taco Casserole
1. Marinating Magic: Start by marinating the ground beef with a touch of taco seasoning for at least two hours before you prepare the casserole. This allows the meat to absorb the savory essence of the spices, resulting in a more robust flavor profile.
2. Whole Wheat Tortillas: Instead of traditional tortilla chips, consider using whole wheat tortillas as a base or cutting them into strips for a healthier alternative.
3. Crispy Baked Tortilla Strips: Create your crispy tortilla strips from whole wheat tortillas by baking them to perfection. These homemade strips add a delightful crunch to your casserole.
4. Grilled Corn: Elevate your casserole with the smoky flavor of grilled corn kernels. This charred addition brings a unique dimension to your dish.
5. Pro Tip: This recipe is ideal for weekend preparation. Prepare it in advance, freeze it, and simply reheat it whenever you’re ready to enjoy a delicious, wholesome meal.
Related Recipes
Simple Taco Casserole
Ingredients
- 1 lb 450 g of lean ground beef (95% lean)
- 1 packet, 1 oz or approximately 28 g of low-sodium taco seasoning
- 1 can, 15 oz or approximately 425 g of pinto beans or black beans, drained and rinsed
- 1 cup 150 g of sweet corn (you can use frozen or canned corn with no added sugar)
- 1 cup 150 g of diced tomatoes
- ½ cup 75 g of chopped onions
- ½ cup 75 g of chopped bell peppers (you can use various colored peppers)
- ½ cup 60 g of grated low-fat queso fresco
- 2 whole wheat tortillas, approximately 6-7 inches in diameter, cut into thin strips
- ¼ cup 60 ml of low-fat Greek yogurt (optional)
- 1 teaspoon of salt
- 1 teaspoon of black pepper
- Cooking spray for greasing the baking dish
Instructions
- Preheat the oven to 350°F (180°C). Lightly grease a suitable-sized baking dish. In a large skillet over medium heat, cook the lean ground beef until thoroughly cooked and browned. Add the low-sodium taco seasoning, salt, and black pepper, and mix well. Then, remove from heat and drain any excess fat.
- In a large bowl, combine the drained beans, corn, diced tomatoes, chopped onions, and bell peppers.
- Add the cooked ground beef to the mixture of beans and vegetables and mix everything together.
- In the greased baking dish, place a layer of the thin strips of whole wheat tortillas on the bottom. Pour half of the meat and vegetable mixture over the tortillas.
- Sprinkle half of the grated low-fat queso fresco over the meat and vegetable mixture.
- Add another layer of tortilla strips and top with the remaining meat and vegetable mixture.
- Finish with a layer of grated low-fat queso fresco on top.
- Bake in the preheated oven for approximately 25-30 minutes, or until the cheese is bubbly and golden.
- Remove from the oven and let it rest for a few minutes before serving.
- Serve individual portions with a teaspoon of low-fat Greek yogurt on top as a dressing.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This Simple Taco Casserole looks like something my husband and I would like, I didn’t see how many servings on the recipe??? My apologies if I overlooked it. Thank you for continuing to provide great WW recipes.