Vegetarian Mexican Casserole Plus Low Cal and Low Fat

Say hello to flavor-packed comfort with this **Vegetarian Mexican Casserole**, a guilt-free twist on a classic favorite! This wholesome dish layers hearty cooked brown rice, protein-rich black beans, sweet bursts of corn, and zesty diced tomatoes with green chilies, all seasoned to perfection with low-sodium taco spices. Low-fat shredded cheddar and fat-free Greek yogurt add a creamy, cheesy touch without the extra calories, making this casserole both **low calorie** and **low fat**. With just 15 minutes of prep time and simple baking, it's a quick and easy dinner ideal for busy weeknights or cozy gatherings. Top it with fresh cilantro and a squeeze of lime for a refreshing finish, and enjoy a healthy, flavor-forward meal that satisfies every craving. Perfect for vegetarians and anyone looking for a delicious, nutritious twist on Mexican-inspired comfort food!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 6

Ingredients

• 2 cups cooked brown rice
• 1 15-ounce can (drained and rinsed) black beans
• 1 10-ounce can diced tomatoes with green chilies
• 1 cup frozen corn kernels
• 1 cup low-fat shredded cheddar cheese
• 0.5 cup fat-free plain Greek yogurt
• 0.5 cup (diced) red onion
• 1 medium (diced) bell pepper
• 2 tablespoons low-sodium taco seasoning
• 2 tablespoons (chopped) fresh cilantro
• 1 teaspoon/for greasing olive oil or cooking spray
• 4 optional lime wedges

Directions

Step 1

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

Step 2

In a large mixing bowl, combine the cooked brown rice, black beans (drained and rinsed), diced tomatoes with green chilies, frozen corn kernels, diced red onion, diced bell pepper, and low-sodium taco seasoning. Mix well to evenly distribute the ingredients.

Step 3

Add the fat-free Greek yogurt and 1/2 of the shredded cheddar cheese to the mixture. Stir everything together until well combined.

Step 4

Transfer the mixture to the prepared baking dish and spread it out into an even layer.

Step 5

Sprinkle the remaining 1/2 cup of shredded cheddar cheese evenly over the top of the casserole.

Step 6

Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes.

Step 7

After 20 minutes, remove the foil and bake for an additional 5 minutes, or until the cheese on top is melted and bubbly.

Step 8

Remove the casserole from the oven and allow it to cool for 5 minutes. Sprinkle the top with fresh chopped cilantro.

Step 9

Serve warm with optional lime wedges for an extra zesty twist.

Nutrition Facts

Serving size	(1784.7g)

Amount per serving	% Daily Value*
Calories	1589.7

Total Fat 25.1g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 1.5g
Cholesterol 43.5mg	0%
Sodium 4321.7mg	0%
Total Carbohydrate 240.8g	0%
Dietary Fiber 45.5g	0%
Total Sugars 35.3g
Protein 93.2g	0%

Vitamin D 0IU	0%
Calcium 1259.1mg	0%
Iron 12.6mg	0%
Potassium 2062.8mg	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: 14.5%

Protein: 23.9%

Carbs: 61.7%