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High Protein Chicken Taco Casserole - Easy, Satisfying, and Meal-Prep Friendly

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

Ingredients
  

  • Chicken: 1.5 to 2 pounds cooked chicken breast, shredded or chopped
  • Taco seasoning: 2 to 3 tablespoons (store-bought or homemade)
  • Onion: 1 medium, diced
  • Bell peppers: 2 (any color), diced
  • Garlic: 3 cloves, minced
  • Black beans: 1 can (15 oz), drained and rinsed
  • Fire-roasted diced tomatoes: 1 can (14.5 oz), drained
  • Corn: 1 cup (frozen or canned, drained)
  • Tomato sauce or enchilada sauce: 1 cup
  • Greek yogurt: 1 cup plain, 2% or nonfat
  • Shredded cheese: 2 cups (Mexican blend, cheddar, or Monterey Jack)
  • Corn tortillas: 8–10 small, cut into halves or quarters
  • Olive oil: 1–2 tablespoons
  • Salt and pepper to taste
  • Optional heat: Chipotle powder, cayenne, or diced green chiles
  • Toppings: Fresh cilantro, green onions, lime wedges, diced avocado, salsa, or hot sauce

Method
 

  1. Preheat the oven. Set your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
  2. Sauté the aromatics. Warm olive oil in a large skillet over medium heat. Add onion and bell peppers with a pinch of salt. Cook 5–6 minutes until softened, then stir in garlic for 30 seconds.
  3. Season the chicken. Add the cooked chicken to the skillet. Sprinkle on taco seasoning, plus a splash of water if needed. Stir to coat and warm through, 2–3 minutes.
  4. Build the filling. Stir in black beans, corn, and drained fire-roasted tomatoes. Taste and adjust with salt, pepper, and optional heat. You want it well seasoned now.
  5. Mix the creamy layer. In a small bowl, whisk Greek yogurt with tomato or enchilada sauce until smooth. This gives you a creamy, tangy binder without heavy cream.
  6. Layer the casserole. In the prepared dish, add: A thin smear of the yogurt-sauce mix
  7. A layer of corn tortillas (overlap to cover the bottom)
  8. Half of the chicken-bean mixture
  9. Half of the remaining yogurt-sauce mix
  10. Half of the shredded cheese
  11. Bake. Cover loosely with foil and bake 15 minutes. Remove foil and bake another 10–12 minutes, until the cheese is melted and bubbly and the center is hot.
  12. Rest and garnish. Let the casserole rest 10 minutes before slicing. Top with cilantro, green onions, and a squeeze of lime. Add avocado, salsa, or hot sauce if you like.
  13. Serve. Cut into squares and plate with a light side salad or roasted vegetables.