Chicken Taco Casserole (gluten free)

This chicken taco casserole is the perfect healthy dinner or lunch option! Its packed with flavor but also packed with vegetables so you don’t have to worry about eating unhealthy food. It’s a great option for taco tuesday! The leftovers of the taco casserole are almost better than the first round! I make this casserole recipe at least once a week in my house and sometimes we even use the leftovers as the stuffing in our air fryer taquitos! 

This chicken taco casserole recipe is packed with flavor and nutrition, and it’s so easy to make that you’ll be able to have it on the table in no time. This recipe is gluten free and has a low carb option.

The base of this casserole is made with cauliflower rice, which is a great way to get your daily dose of vegetables. Cauliflower rice is a low-carb and gluten-free alternative to regular rice, and it’s also packed with nutrients like fiber and vitamin C.

The casserole is also loaded with other healthy ingredients, like shredded chicken, brown rice, tomatoes, green peppers, and onions. These ingredients are all packed with protein, fiber, and vitamins, making this casserole a well-rounded and nutritious meal.

In addition to being healthy, this casserole is also incredibly easy to make. All you need to do is combine all of the ingredients in a baking dish and bake for 20-25 minutes. That’s it! This casserole is the perfect weeknight meal when you’re short on time but still want to eat something delicious and satisfying.

WHY YOU’LL LOVE THIS RECIPE

• This chicken taco casserole is Gluten-free, dairy-free and nut-free
• This meal can easily be made vegan but subbing jackfruit instead of shreeded chicken.
• All you need is your favorite taco toppings, some cauliflower rice, corn tortillas and shredded chicken.
• Yes, you can take the easy way and use rotisserie chicken to make your life easier!!
• Its super easy to make. It only takes 10 minutes to prep!
• Its easy to meal prep for healthy lunches for the week.
• Good for left overs!
• You can make it as spicy as you want!
• This casserole is easy to make healthy by hidding more vegetables
• This chicken taco casserole is filling and you can have as much as you want since its healthy and packed with veggies.

INGREDIENTS & SUBSTITUTIONS

SHREDDED CHICKEN

Shredded chicken has a mild, slightly sweet flavor that pairs well with the other flavors in the casserole. Shredded chicken is a good source of protein, which is essential for building and repairing muscle tissue. It is also a good source of iron, which is important for transporting oxygen throughout the body.

You can use rotisserie chicken, cooked ground beef, or cooked tofu in place of shredded chicken in this chicken taco casserole.

CAULIFLOWER RICE

Cauliflower rice has a slightly nutty flavor that is similar to regular rice. It is also slightly crunchier, which adds a nice texture to the casserole. Cauliflower rice is a low-carb and gluten-free alternative to regular rice. It is also a good source of fiber, which can help you feel full and satisfied.

You can use regular rice, quinoa, or bulgur wheat in place of cauliflower rice.

BROWN RICE

Brown rice has a nutty flavor that is slightly chewy. It pairs well with the other flavors in the casserole and helps to give it a hearty texture. Brown rice is a good source of fiber, which can help you feel full and satisfied. It is also a good source of complex carbohydrates, which provide your body with sustained energy.

You can use white rice, quinoa, or bulgur wheat in place of brown rice.

TOMATOES

Tomatoes have a sweet, acidic flavor that pairs well with the other flavors in the casserole. They also add a bit of moisture and help to keep the casserole from becoming dry. Tomatoes are a good source of vitamins A and C, which are important for eye health and immune function. They are also a good source of lycopene, an antioxidant that has been linked to a reduced risk of cancer.

You can use canned tomatoes, tomato sauce, or tomato paste in place of fresh tomatoes.

GREEN PEPPERS

Green peppers have a slightly sweet and peppery flavor that pairs well with the other flavors in the casserole. They also add a bit of crunchiness. Green peppers are a good source of vitamins A and C, which are important for eye health and immune function. They are also a good source of fiber, which can help you feel full and satisfied.

You can use red peppers, yellow peppers, or orange peppers in place of green peppers.

ONIONS

Onions have a strong, savory flavor that pairs well with the other flavors in the casserole. They also add a bit of sweetness and a bit of crunchiness. Onions are a good source of vitamins C and K, which are important for immune function and blood clotting. They are also a good source of quercetin, an antioxidant that has been linked to a reduced risk of cancer.

You can use shallots, leeks, or chives in place of onions in this chicken taco casserole.

CHEDDAR CHEESE

Cheddar cheese has a sharp, salty flavor that pairs well with the other flavors in the casserole. It also adds a bit of richness and creaminess.

You can use other types of cheese, such as Monterey Jack, Colby, or Gruyère, in place of cheddar cheese. You can also use vegan cheese or dairy-free cheese.

TACO SAUCE

Taco sauce has a tangy, spicy flavor that pairs well with the other flavors in the casserole. It also adds a bit of moisture and helps to keep the casserole from becoming dry.

You can make your own taco sauce by mixing together chili powder, cumin, garlic powder, and salt. You can also use salsa or enchilada sauce in place of taco sauce.

MAKING THIS RECIPE VEGAN

This recipe is easy to make this chicken taco casserole vegan by subbing unseasoned shredded jack fruit in the place of the chicken. Its a 1:1 sub which means you can use the same amount of jackfruit for the chicken.

If you dont like jackfruit or dont want a shredded substitute you can double the amount of vegetables and leave out the chicken for a full vegan taco bake.

You can choose to use vegan cheese or eliminate the cheese alltogether.

For the avocado and yogurt option make sure to use vegan yogurt.

TASTE & TEXTURE

The chicken taco casserole has a hearty, flavorful taste that is both savory and slightly sweet. The shredded chicken, cauliflower rice, brown rice, tomatoes, green peppers, onions, and cheddar cheese all come together to create a delicious and satisfying dish. The casserole has a slightly crunchy texture from the cauliflower rice and a creamy, cheesy texture from the cheddar cheese. The taco sauce adds a tangy, spicy flavor that helps to balance out the other flavors in the casserole.

HOW TO MAKE

DIRECTIONS

STEP 1

Cut the corn tortillas in half and cover the bottom of the baking dish.

STEP 2

Top with cauliflower rice and brown rice.

STEP 3

Create another layer with corn tortillas.

STEP 4

Add the peppers, tomatoes, onions, and chicken.

STEP 5

Create a top layer with corn tortillas.

STEP 6

Cover with cheese.

STEP 7

Bake at 425 for 30-40 minutes until fully heated through. Cook covered with tin foil. Remove tin foil for the final 10 minutes.

EXPERT TIPS & TRICKS

• For a spicier chicken taco casserole option you can add hot sauce to the casserole before baking so its mixed in and evenly distributed! You can also choose to top your casserole with hot sauce if only one person wants a spicy option!
• The casserole gets crispy along the edges which is my favorite part! Sometimes I leave the casserole in to bake longer so the edges are crispier.
• To make this a super low carb casserole you can use all cauliflower rice, no brown rice and eliminate the corn tortillas.
• Use good quality ingredients. This will make a big difference in the taste and texture of the casserole.
• Don’t overcook the chicken. The chicken should be cooked through, but still moist.
• Drain the cauliflower rice well before adding it to the casserole. This will help to prevent the casserole from becoming soggy.
• Don’t overbake the casserole. The casserole should be heated through, but the cheese should still be melted and bubbly.
• Let the casserole cool slightly before serving. This will help the flavors to blend together.
• You can add other vegetables to the chicken taco casserole, such as corn, black beans, or corn.
• You can add other spices to the casserole, such as chili powder, cumin, or garlic powder.
• You can make your own taco sauce by mixing together chili powder, cumin, garlic powder, and salt.
• You can top the casserole with your favorite toppings, such as sour cream, guacamole, or salsa.

HOW TO SERVE & STORE

To serve: Let the chicken taco casserole cool slightly before serving. This will help the flavors to blend together. You can serve the casserole as is, or you can top it with your favorite toppings, such as sour cream, guacamole, or salsa.

To store in the fridge: The casserole can be stored in the fridge for up to 3 days. To store the casserole, simply place it in an airtight container. When you’re ready to eat, remove the casserole from the fridge and let it come to room temperature for about 30 minutes before reheating.

To store in the freezer: The casserole can be stored in the freezer for up to 3 months. To freeze the casserole, simply place it in a freezer-safe container. When you’re ready to eat, thaw the casserole overnight in the fridge and then reheat it according to the instructions below.

To reheat: To reheat the chicken taco casserole, preheat the oven to 350 degrees F (175 degrees C). Place the casserole in a baking dish and bake for 20-25 minutes, or until the cheese is melted and bubbly. You can also reheat the casserole in the microwave. Simply microwave the casserole on high for 3-5 minutes, or until heated through.

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