This gluten free dairy free casserole with taco sauce is a hearty and flavorful casserole that is made with rice, peppers, onions, corn, black beans, taco sauce and shredded chicken. This casserole with taco sauce is packed with veggies and protein, making it a healthy and satisfying meal for the whole family.
This gluten free dairy free casserole with taco sauce is also incredibly easy to make. It can be assembled in under 30 minutes and baked in the oven while you take care of other things. This makes it a perfect option for busy weeknights.
The gluten free dairy free casserole with taco sauce can be served with your favorite taco toppings, such as shredded cheddar or a dairy free alternative, shredded lettuce, diced tomatoes, chopped onions, sour cream or a dairy free alternative and avocado.
This recipe is gluten free and dairy free and has a low fat option, vegan option, vegetarian option and a low carb option.
why you’ll love this recipe
- This makes it a great option for meal prepping weekly meals.
- It’s easy for a quick weeknight dinner. This casserole can be assembled and baked in under 30 minutes. This makes it a perfect option for busy weeknights when you don’t have a lot of time to cook.
- It’s gluten-free. This gluten free dairy free casserole with taco sauce is naturally gluten-free, making it a great option for people with celiac disease or gluten sensitivity.
- It has minimal ingredients.
- The ingredients are simple and common. The only ingredients you need for the casserole are rice, corn, black beans, a bell pepper, an onion, taco sauce, and shredded chicken.
- It’s packed with veggies.
- This gluten free dairy free casserole with taco sauce is a great way to get your daily dose of vegetables. It contains a variety of nutrient-rich veggies, such as bell peppers, onions, and corn.
- It’s easy to meal prep.
- This gluten free dairy free casserole with taco sauce can be easily made ahead of time and stored in the refrigerator for up to 24 hours.
ingredients & substitutions
Spanish Rice
Spanish rice is a type of rice that is cooked with tomatoes, onions, and spices. It has a slightly sweet and savory flavor. Spanish rice is a good source of carbohydrates and fiber. It is also a good source of vitamins and minerals, such as vitamin C, vitamin B6, and iron. Frozen Spanish rice is used in this recipe to provide a base for the casserole. It saves time when cooking. You can also use any left over rice you may have. Just do not use uncooked rice since it will need more liquid than this recipe calls for. My favorite frozen rices are from trader joes.
If you do not have Spanish rice, you can substitute white rice or brown rice. However, the flavor of the gluten free dairy free casserole with taco sauce will be slightly different.
Corn
Corn is a sweet and starchy vegetable. It is a good source of carbohydrates, fiber, and vitamins.
Corn is used in this recipe to add sweetness and texture to the casserole. It also provides a good source of nutrients.
Black Beans
Black beans are used in this recipe to add protein and fiber to the casserole. They also provide a good source of nutrients. They have a slightly nutty and earthy flavor. Black beans are a good source of protein, fiber, and vitamins. They are also a good source of minerals, such as iron, potassium, and magnesium.
If you do not have black beans, you can substitute another type of legume, such as kidney beans or chickpeas. However, the flavor of the gluten free dairy free casserole with taco sauce will be slightly different.
Bell Pepper
Bell peppers are a type of sweet pepper. They come in a variety of colors, including green, red, yellow, and orange. Bell peppers have a slightly sweet and crunchy flavor. They are a good source of vitamins and minerals, such as vitamin C, vitamin A, and potassium. Bell peppers are used in this recipe to add flavor and texture to the casserole. They also provide a good source of nutrients.
If you do not have a bell pepper, you can substitute another type of sweet pepper, such as a poblano pepper or a jalapeño pepper.
Onion
Onions are slightly sweet. They are a good source of vitamins and minerals, such as vitamin C, vitamin B6, and potassium. Onions are used in this recipe to add flavor and texture to the casserole.
If you do not have an onion, you can substitute another type of bulb vegetable, such as chives or shallots in this gluten free dairy free casserole with taco sauce.
Taco Sauce
Taco sauce is a type of sauce that is made with tomatoes, chili peppers, and spices. It has a slightly spicy and tangy flavor. Taco sauce is a good source of vitamins and minerals, such as vitamin C, vitamin A, and potassium.
If you do not have taco sauce, you can substitute a mixture of salsa and taco seasoning in this gluten free dairy free casserole with taco saucee recipe.
Shredded Chicken
Shredded chicken is a type of cooked chicken that has been shredded into small pieces. It is a good source of protein and fiber.
If you do not have shredded chicken, you can substitute cooked ground chicken, ground beef or turkey for this gluten free dairy free casserole with taco sauce recipe. You can also skip the chicken to make this recipe vegetarian and vegan. You can also use shredded jackfruit too.
taste & texture
The taco sauce adds a slightly spicy flavor, and it also helps to bind all of the ingredients together. The shredded chicken adds protein and texture to the casserole. The Chicken Taco Rice Casserole is a flavorful and satisfying dish. The Spanish rice is slightly sweet and savory, and it provides a base for the other ingredients. The corn, black beans, and bell pepper add sweetness, crunch, and a variety of flavors.
directions
Step 1
Preheat oven to 350 degrees F (175 degrees C).
Step 2
In a 9×13 inch baking dish, add the rice, corn, black beans, bell pepper, onion, taco sauce, and shredded chicken. Mix together well.
Step 3
Option to top with dairy free shredded cheese.
Step 4
Bake for 20-25 minutes, or until the casserole is heated through and bubbly.
Step 5
Remove from oven and let cool slightly before serving.
Step 6
Top the gluten free dairy free casserole with taco sauce with dairy free sour cream, shredded lettuce, and chopped green onions/chives.
expert tips & tricks
- Use pre-cooked Spanish rice. This will save you a lot of time.
- Use canned or frozen corn and black beans. This will save you even more time.
- Shred the chicken ahead of time. This way, you can simply add it to the casserole when you are ready to bake it.
- Assemble the gluten free dairy free casserole with taco sauce ahead of time and refrigerate it for up to 24 hours. This way, you can simply bake it when you are ready to eat.
- For a spicier chicken taco rice casserole, add a pinch of cayenne pepper or chili powder to the taco sauce.
- If you don’t have any taco sauce, you can substitute a mixture of salsa and chili powder.
- To make the chicken taco rice casserole ahead of time, assemble the casserole but do not bake. Cover and refrigerate for up to 24 hours. When ready to bake, preheat oven to 350 degrees F (175 degrees C) and bake for 30-35 minutes, or until the casserole is heated through and bubbly.
- Serve the casserole with your favorite taco toppings, such as shredded lettuce, diced tomatoes, chopped onions, and avocado.
how to make this lower carb
To make the gluten free dairy free casserole with taco sauce low carb, you can substitute cauliflower rice for the Spanish rice. Cauliflower rice is a low-carb alternative to rice that is made from grated cauliflower. You can also omit the corn from the recipe.
how to make this low fat or healthier
To make the gluten free dairy free casserole with taco sauce low fat, you can also use a low-fat soy based cheese.
how to make this vegan
To make the gluten free dairy free casserole with taco sauce vegan, you can substitute cooked lentils or black beans for the shredded chicken.
how to serve, store and meal prep
Serving and Storing
The gluten free dairy free casserole with taco sauce can be served hot or cold. It is delicious with a dollop of sour cream, guacamole, and salsa. You can also serve it with a side salad or roasted vegetables.
To store the casserole in the fridge, simply place it in an airtight container and refrigerate for up to 3 days.
To store the casserole in the freezer, place it in an airtight container and freeze for up to 2 months.
Reheating
To reheat the casserole from the freezer, thaw it overnight in the fridge. Then, bake it at 350 degrees Fahrenheit for 30-35 minutes, or until it is heated through.
Meal Prepping
To prepare the gluten free dairy free casserole with taco sauce ahead of time, simply assemble the casserole in a baking dish and cover it tightly with foil. Place the casserole in the fridge for up to 24 hours before baking.
When you are ready to bake the casserole, simply preheat the oven to 350 degrees Fahrenheit and bake for 20-25 minutes, or until it is heated through.
You can also meal prep the gluten free dairy free casserole with taco sauce and store in individual portions.
When you are ready to bake the gluten free dairy free casserole with taco sauce, simply preheat the oven to 350 degrees Fahrenheit and bake for 20-25 minutes, or until they are heated through.
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Gluten Free Dairy Free Casserole with Taco Sauce
Ingredients
- 4 cups Spanish rice
- 1 1/2 cup corn canned or frozen
- 1 1/2 cup black beans
- 2 bell pepper, diced option to saute slightly beforehand to cut down on bake time
- 1 onion, chopped option to saute slightly beforehand to cut down on bake time
- 4 cups taco sauce or salsa
- 2 chicken breast shredded
Instructions
- Cook rice according to package directions.
- Preheat oven to 350 degrees F (175 degrees C).
- In a 9×13 inch baking dish, add the rice, corn, black beans, bell pepper, onion, taco sauce, and shredded chicken. Mix together well.
- Top with shredded cheese.
- Bake for 20-25 minutes, or until the casserole is heated through and bubbly.
- Remove from oven and let cool slightly before serving. Add desired toppings.
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