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Taco Casserole

shannon-taco-casserole
Taco Casserole is the most downloaded recipe on Bariatric Foodie. It’s not hard to understand why!
This recipe is:
  • Easy to make
  • Easy to customize
  • Freezes beautifully
  • Weight loss surgery friendly
  • Kid-friendly

It also has a lot of possibilities with toppings. A few things I’ve used:

  • Unflavored Greek yogurt as sour cream
  • Sliced olives
  • Pickled jalapeno peppers

I invite you to give it a try, but also to make it your own! Don’t like some of my ingredients? Replace them with your own. That’s what playing with your food is all about, after all!

 

Taco Casserole
Print Recipe
This is an easy, quick, kid and weight loss surgery friendly meal. Use this recipe, or make it the way you like it. The choice is yours!
Servings Prep Time
9 slices 30 minutes
Cook Time
30 minutes
Servings Prep Time
9 slices 30 minutes
Cook Time
30 minutes
Taco Casserole
Print Recipe
This is an easy, quick, kid and weight loss surgery friendly meal. Use this recipe, or make it the way you like it. The choice is yours!
Servings Prep Time
9 slices 30 minutes
Cook Time
30 minutes
Servings Prep Time
9 slices 30 minutes
Cook Time
30 minutes
Ingredients
Servings: slices
Instructions
  1. Preheat oven to 350 degrees
  2. Spray a pan with non-stick cooking spray, set it over medium heat and allow it to get hot. saute veggies with garlic until they are softened. Drain any excess liquid and transfer to a bowl.
  3. Brown ground meat, drain and then transfer to the same bowl and mix with canned beans and tomatoes and chiles.
  4. Mix in taco seasoning thoroughly and then transfer mixture to a 13x9 casserole dish.
  5. Evenly spread out fat free refried beans on top (this may be easier if you heat them in a microwave safe bowl for a minute or so.
  6. Top with cheese and then bake in a 350 oven for about 30 minutes or until the cheese is oozy, melty and slightly browned.
  7. Cool 10-15 minutes before slicing and serving.
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36 comments

  1. left out the vegies, but this was/is superb!!!! I shared your page with tons of WLS folks and regulars too!! Thanks for the recipes.

  2. Just made this for lunch and it was fanastic! My son loved it, too!

  3. Keeping it fancy, Nik! Shelly Smith from FB

  4. Hello do you know the nutrition info on this. I'm interested in the carbs the most.

  5. I do know, however, I don't typically give nutritional information on my recipes. Here's a link explaining why and how you can figure up the stats for recipes you try. http://bariatricfoodie.blogspot.com/2010/10/why-we-dont-provide-stats.html

  6. hey nik, do you think this recipe can be frozen?

  7. I have frozen it successfully! These days I use my Food Saver machine but even before it froze nicely in a freezer safe bag.

  8. This is just amazing…me and my fiance both loved it! Thank you so much for bringing some taste and enjoyment back to my food.

    Melanie K

  9. Made this tonight; it was delicious and super easy to make! Even my 3yr old loved it!!

  10. I see that you drain the beans. Do you drain the tomatoes and chilis, too? I just made this for the first time tonight, and the flavor was awesome, but it was a bit runny. (Even after I let it sit for 30 minutes before cutting into it.)

  11. Dr. M,

    I usually don't but you can. You'll find when you refrigerate, the liquid gels up a little bit. When you reheat in the microwave it helps the casserole stay moist and the ground meat will stay pretty tender (because it's essentially steaming in the juices on the reheat). But I don't like all that sodium that comes with the beans! Ugh!

  12. Ah, that makes sense! Better a little runny now than dry later. Thanks for the quick reply.

  13. Cooked it today and it is fabulous! Thanks for the recipe. Didn't have zucchini in the house, so substituted some cubanella peppers and mushrooms, it tastes great!

  14. What is protein and calories count on this recipe.

  15. Hi Anonymous,

    Because the calories in ingredients can vary so much from person to person I don't list nutritional information for my recipes. But you can click here to learn how to figure out the nutritional information for the recipe using your ingredients: http://bariatricfoodie.blogspot.com/2012/01/bf-basics-how-to-figure-out-recipes.html

  16. Wow oh Wow! Me & My Hubby made this tonight! AAAAmazing!!! Our son even liked it!! Thank you for this wonderful recipe!!! 🙂

  17. This is the second time I made it and this time I did it in wide mouth half pint (8oz) mason jars. Individual serving size sadly frozen thawed and microwaved for simple dinners and fast school/work lunches! Thank you!

  18. made this for dinner tonight… O.M.G.!!!
    thank you 🙂

  19. I am not a veggie lover. Can you actually taste them?

  20. If you don't like veggies, you can simply leave them out. But, yes, as the recipe is written you can taste them!

  21. Made it today as my first meal post op 2 months out. It was amazing. When I calculated the calories I was scared how much I would eat, for me it came out to a whopping 1.8K in the whole dish. Turns out I can only eat 1/12 of the thing and I'm flat out stuffed. 🙂 150~ish calories and SO good. Successful first dish and I have two weeks of dinner for around 20 bucks. Not bad.

  22. Made it tonight for the family using Boca crumbles, probably used more zucchini and squash than the original recipe but it turned out great. The 3 year old had seconds and the 5 year old asked for thirds! Any recipe where we get them to eat veggies without negotiations is a hit in my book.

  23. Made this today and it was so great will definitely make this again and again. Thanks

  24. This sounds delicious! I am going to add it to next weeks menu plan. I love it when I can cook dinner for the whole family instead of two separate dinners for us.

  25. I made it tonight and my whole family loved it! The kids ate it with nacho chips and I have 3 servings left over 🙂 Can't beat that! Thank you so much for recommending it!

  26. Can't wait to make this!!!! Looks yummy

  27. Loved this recipie and so easy. Thanks for this great blogs here

  28. Thanks so much for sharing this. I have it saved to try for one of my first post op surgery dishes. I am on the liquid stage post surgery about a week. 🙂

  29. How about making this with tofu? Anyone done that? If so – how was it?

    • I’ve made this with Boca Crumbles and it turned out great. They make Southwest Boca Crumbles. Give those a try and see how you like it!

  30. casserole looks nasty but i love this food.. thanks for the recipe..simple and easy

  31. This was AAAAMAZING!!! My husband raved about it and my 2 year old daughter said “Yum.” I couldn’t taste the zucchini but that made me happy. I also hate chunks of tomatoes so I puréed the tomatoes and green chilis. I’m freezing it for lunches this week!! Thanks!!!

  32. Has anyone figured out the nutritional values for this recipe, protein, carbs, etc?

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