Food and Nutrition


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Easy Taco Casserole

This healthy recipe comes from NDSU Extension Service.


  • 1 16-ounce can refried beans (fat-free)
  • 1 pound lean or extra-lean ground beef
  • 1 medium onion, chopped
  • 1 tsp. garlic powder
  • 1 4-ounce can diced chilies
  • 1/2 (1.25-ounce) package taco seasoning
  • 2 12-ounce cans enchilada sauce (divided)
  • 1 (16-ounce) package baked tortilla chips, crumbled coarsely
  • 2 c. shredded cheddar cheese (reduced-fat)
  • Optional toppings: salsa, fat-free sour cream


Preheat oven to 350 degrees. Heat beans in a microwave-safe bowl for three minutes; set aside. Brown ground beef with onions and garlic powder; drain. Add ½ packet of taco seasoning and a can of enchilada sauce; mix, remove from heat and set aside. Spray a 9- by 11-inch pan, then layer the ingredients: crumbled chips, meat mixture, refried beans, enchilada sauce and cheese. Repeat layers twice, leaving some enchilada sauce and cheese for the top layer. Bake in a 350-degree oven for 15 to 20 minutes or until cheese is bubbly. Remove from the oven and allow to stand a few minutes before slicing.

Makes 12 servings. Each serving has 300 calories, 7 grams (g) of fat, 44 g of carbohydrate, 17 g protein, 5 g of fiber and 930 milligrams of sodium.

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