Low Sodium Taco Casserole

Satisfy your Tex-Mex cravings with this flavorful and family-friendly Low Sodium Taco Casserole, a healthier twist on a classic comfort dish. Packed with hearty ingredients like lean ground turkey, no-salt-added black beans, brown rice or quinoa, and vibrant veggies, this one-dish wonder is seasoned with low-sodium taco spices for a bold kick without the extra salt. Topped with a light sprinkle of reduced-fat cheese and fresh garnishes like cilantro and green onions, this casserole is oven-baked to perfection in just 30 minutes. Ideal for weeknight dinners or meal prep, it’s a wholesome, low-sodium option that doesn’t skimp on flavor. Perfect for those seeking a nutritious yet satisfying taco-inspired meal!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 1 pound ground turkey or lean ground beef (low sodium)
• 1 tablespoon olive oil
• 1 medium onion, diced
• 1 medium bell pepper, diced
• 2 cloves garlic, minced
• 1 can (14.5 ounces) no-salt-added diced tomatoes, drained
• 1 can (15 ounces) no-salt-added black beans, rinsed and drained
• 1 cup frozen corn (no salt added), thawed
• 2 cups cooked brown rice or quinoa
• 2 tablespoons low-sodium taco seasoning
• 1 cup shredded reduced-fat cheddar cheese (optional)
• 2 tablespoons fresh cilantro, chopped (optional, for garnish)
• 2 tablespoons sliced green onions (optional, for garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish or casserole dish with olive oil or nonstick spray.

Step 2

Heat olive oil in a large skillet over medium heat. Add the diced onion and bell pepper, cooking for 4-5 minutes until softened.

Step 3

Add the garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the ground turkey or lean ground beef to the skillet, breaking it up with a wooden spoon. Cook until browned and fully cooked through, about 6-8 minutes. Drain any excess fat, if necessary.

Step 5

Stir in the no-salt-added diced tomatoes, black beans, corn, and low-sodium taco seasoning. Let the mixture simmer for 2-3 minutes to allow the flavors to meld together.

Step 6

In a large mixing bowl, combine the skillet mixture with the cooked brown rice or quinoa, stirring until everything is evenly mixed.

Step 7

Transfer the mixture to the prepared baking dish, spreading it out into an even layer.

Step 8

Sprinkle the shredded reduced-fat cheddar cheese (if using) evenly over the top of the casserole.

Step 9

Bake in the preheated oven for 20 minutes, or until the cheese is melted and bubbling.

Step 10

Remove from the oven and let the casserole cool for 5 minutes. Garnish with fresh cilantro and green onions, if desired, before serving.

Nutrition Facts

Serving size	(2297.8g)

Amount per serving	% Daily Value*
Calories	2333.5

Total Fat 83.6g	0%
Saturated Fat 26.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 422.9mg	0%
Sodium 1128.7mg	0%
Total Carbohydrate 246.9g	0%
Dietary Fiber 49.5g	0%
Total Sugars 38.7g
Protein 168.0g	0%

Vitamin D 24IU	0%
Calcium 1225.7mg	0%
Iron 17.8mg	0%
Potassium 4178.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.2%

Protein: 27.9%

Carbs: 40.9%