Enjoy this simple, nutritious, lean beef taco casserole recipe with veggie additions diced mushrooms, bell pepper and onion. Pin it here for later.
Disclosures: This recipe was created in partnership with Beef Loving Texans (Texas Beef Council) using my own opinions. Thanks for supporting this blog!
You know we love any excuse for a Mexican-themed dish in my house! Living in Texas, Mexican food is part of our culture. Today on the blog we’ll eat the rainbow with the best, nutritious taco casserole recipe featuring lean ground beef, diced mushrooms, bell pepper, onion and corn tortillas (DYK they’re a whole grain?!).
Related beef recipes: Try these Easy Beef Tacos or Lean Beef Burritos.
Best Healthy Taco Casserole Recipe
This easy beef taco casserole recipe made stovetop then moved to the oven to finish off is a crowd-pleaser and makes plenty of leftovers! Making extra food at dinner to serve for lunches during the week is one of my favorite time savers for nutritious eating.
Why Use Beef?
I remember growing up I always thought ground turkey was healthier than beef. In fact, I wouldn’t eat beef for years! Later I attended a lecture where the presenter compared ground beef to ground turkey nutritionally and – game changer – I learned ground beef is actually a more nutrient-rich choice than ground turkey in the ways I’ve described below.
93% Ground Beef vs. 93% Ground Turkey
When looking at ground meats, they are classified in terms of percent leanness. What that means is a 93% lean ground meat is just that, 93% lean protein with the remaining 7% as fat. I always look for ground meats that are 93% lean or leaner.
In comparing 3 oz. of 93% lean ground beef vs. 93% lean ground turkey, ground beef comes in at (1,2):
- less calories (164 kcal vs. 176 kcal)
- lower in fat (7.6 g vs. 9.7 g)
- higher in iron (2.3 mg vs. 1.5 mg)
- higher in zinc (5.4 mg vs. 3.2 mg), and
- higher in vitamin B12 (2.1 ug vs. 1.5 ug).
Lean ground beef is a flavorful, nutrient-rich addition to your family’s favorite recipes.
Nutrition Addition
I’m all about working more nutrient-rich foods into your diet. In this taco casserole, we use a 93% lean ground beef along with flavorful vegetables and whole grains for a satisfying meal. Adding diced mushrooms to ground meats is one of my favorite nutrition hacks for a fiber boost because mushrooms tend to take on the flavor of whatever they are cooked with. Some call sneaking in extra veggies to dishes “stealth health”, but I make a point to talk about the many vegetables in our meals with my kiddos!
How This Taco Casserole Fits Plan Your Plate
If you’re new to my style of meal planning, I use what I call the Plan Your Plate method to encourage at least five servings of fruits and vegetables daily, alongside lean protein, high fiber starches or grains and healthful fats at each meal. Lean beef is notably a nutrition powerhouse, offering 10 essential nutrients including iron, B-vitamins and a complete protein source. Having a great source of protein at each meal is vital for triggering satiety (feelings of fullness), essential for your body’s processes, and for optimizing muscle protein synthesis.
- Lean Protein: 93% lean ground beef
- Non-Starchy Veggies: Tomatoes, bell pepper, mushrooms
- High Fiber Starch/Grain: Corn tortillas
- Fat: Oil in cooking, some in cheese, beef and light sour cream
I would also encourage serving a fruit alongside this meal!
Making this Taco Casserole Recipe
This nutritious taco casserole recipe comes together simply! You’ll start by sautéing your yellow onion and lean 93% ground beef together. After draining any excess fat, you’ll add the rest of your veggies, beans and spices. Lastly you’ll layer your lean beef mixture with corn tortillas and light sour cream in a 9 x 13 pan before topping off your dish with some shredded cheese! Pop it in the oven and your one-pan meal will be ready in 25 minutes.
Taco Casserole Recipe
As always I hope you love this taco casserole recipe made with lean ground beef and lots of veggies! For more lean beef recipes, tips and inspiration, check out Beef Loving Texans here!
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Best Beef Taco Casserole with Veggies
Equipment
- Oven
- Large sauté pan
Ingredients
- 1 tsp canola oil
- 1 lb 93% lean ground beef
- 1/2 yellow onion, chopped
- 2 white mushrooms, finely diced
- 1/2 bell pepper, chopped (red, yellow or orange)
- 1 can low-sodium black beans, rinsed and drained
- 1 can low-sodium diced tomatoes, drained
- 1 4-oz can diced green chilies
- 3 Tbsp taco seasoning
- 3/4 c light sour cream
- 7 corn tortillas (6-inch)
- 1/2 c shredded cheese
Instructions
- Preheat oven to 350° F. Preheat a large sauté pan to medium heat. Spray a 9×13 pan with cooking spray.
- Add oil to large sauté pan and spread around. Add chopped onion and beef. Brown together for 10-12 minutes. Drain any excess fat.
- Add mushrooms, bell pepper, beans, tomatoes, green chilies and taco seasoning. Simmer for 5 minutes.
- Spray a 9×13 pan with cooking spray. Place half of the tortillas on bottom of 9×13 pan (you can rip them as needed). Top tortillas with half of beef mixture. Dollop sour cream and spread using back of spoon. Add remainder of tortillas. Top with remainder of beef mixture. Sprinkle with cheese. Bake for 25 minutes.
Nutrition
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