November 7, 2021

Gluten Free Taco Casserole (dairy free)

This Gluten Free Taco Casserole is a perfect recipe for a healthy dinner or lunch option! Its packed with flavor but also packed with vegetables so you dont have to worry about eating unhealthy. Its a great option for taco tuesday! The left overs are almost better than the first round! I make this recipe at least once a week in my house and sometimes we even use the left overs as the stuffing in our air fryer taquitos!

WHY YOU’LL LOVE THIS RECIPE

This 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 Gluten Free Taco Casserole is filling and you can have as much as you want since its healthy and packed with veggies.

INGREDIENTS & SUBSTITUTIONS

Rice

This Gluten Free Taco Casserole calls for both brown rice and cauliflower rice but you can use any rice you want. You can choose to make it low carb by only using cauliflower rice or you can decide to use all brown rice or even all white rice! Its as low carb as you choose to make it!

Vegetables

This Gluten Free Taco Casserole is filled with tons of vegetables – peppers, onions, cauliflower. But you can choose to add more veggies if you want it to be even healthier. You can add mushrooms, squash, zucchini, etc. You can even add cauliflower florets.

If you want to prep this meal ahead of time you can dice up the vegetables in advance and store them in an air tight contrainer in the fridge for up to 3 days.

If you want to cut down on cook time you can dice up and sautee the vegetables ahead of time as well. Once suteed and fully cooked you can store in an air tight contrainer in the fridge for up to 3 days.

Making this vegan

This recipe is easy to make 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.

Chicken

I use shredded chicken in this recipe that I’ve already cooked in the crock pot. If you want to prep it youself I put 2 boneless breasts of chicken in the crockpot with 1/2 cup of water and cook on HIGH for 1-2 hours until the chicken is easily shredded with 2 forks. If you cannot break it apart easier it will need more time to cook. I season afterwards with salt and pepper.

If you want to make this the easy way you can grab a rotisserie chicken from the grocery store, shred it by hand when its warm (that is when its easier to shred), and add straight to the casserole.

Making this low carb

To make this a super low carb casserole you can use all cauliflower rice, no brown rice and eliminate the corn tortillas.

Corn Tortillas

This casserole uses corn tortillas to make it gluten free friendly. You can always sub flour tortillas or cauliflower tortillas if you choose to. You can also eliminate tortillas all together to keep gluten free if needed. It will be more of a rice bake you can spoon out then a layered casserole but the taste will maintain the same.

TASTE & TEXTURE

This Gluten Free Taco Casserole is spicy and cheesy and packed with taco flavor. Because it uses taco sauce it is a moist and spicy casserole. 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.

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 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.

HOW TO SERVE & STORE

Serve this Gluten Free Taco Casserole directly out of the oven. Its best served warm.

You can mix together 1/2 an avocado (mashed) with 1/2 a cup of fat free greek yogurt or vegan yogurt for a healthy topping instead of using sour cream. This should be made as the casserole is baking and not ahead of time because the avocado will brown the longer it sits.

Gluten Free Taco Casserole

This Gluten Free Taco Casserole is a perfect recipe for a healthy dinner or lunch option! Its packed with flavor but also packed with vegetables so you dont have to worry about eating unhealthy. Its a great option for taco tuesday! The left overs are almost better than the first round! I make this recipe at least once a week in my house and sometimes we even use the left overs as the stuffing in our air fryer taquitos!
Prep Time10 mins
Cook Time40 mins
Course: Dinner
Cuisine: Mexican
Keyword: dairy free, gluten free

Ingredients

  • 2 cups shredded chicken (homemade or rotisserie)
  • 1 cup cauliflower rice Frozen
  • 1/2 cup brown rice Frozen or instant (rice must be cooked beforehand)
  • 1 green pepper diced
  • 1/2 cup tomatoes diced
  • 1/2 red onion diced
  • 1/2 cup cheddar cheese vegan, dairy-free or fat free cheddar cheese
  • 6-9 corn tortillas
  • 1 cup taco sauce

Instructions

  • Cut the corn tortillas in half and cover the bottom of the baking dish.
  • Top with cauliflower rice and brown rice.
  • Create another layer with corn tortillas.
  • Add the peppers, tomatoes, onions, and chicken.
  • Create a top layer with corn tortillas.
  • Cover with cheese.
  • Bake at 425 for 30-40 minutes until fully heated through. Cook covered with tin foil. Remove tin foil for the final 10 minutes.

Notes

This Gluten Free Taco Casserole calls for both brown rice and cauliflower rice but you can use any rice you want. You can choose to make it low carb by only using cauliflower rice or you can decide to use all brown rice or even all white rice!
If you want to prep this meal ahead of time you can dice up the vegetables in advance and store them in an air tight contrainer in the fridge for up to 3 days.
If you want to cut down on cook time you can dice up and sautee the vegetables ahead of time as well. Once suteed and fully cooked you can store in an air tight contrainer in the fridge for up to 3 days.
I use shredded chicken in this recipe that I’ve already cooked in the crock pot. If you want to prep it youself I put 2 boneless breasts of chicken in the crockpot with 1/2 cup of water and cook on HIGH for 1-2 hours until the chicken is easily shredded with 2 forks. If you cannot break it apart easier it will need more time to cook. I season afterwards with salt and pepper.
If you want to make this the easy way you can grab a rotisserie chicken from the grocery store, shred it by hand when its warm (that is when its easier to shred), and add straight to the casserole.
For a spicier 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.
Serve this Gluten Free Taco Casserole directly out of the oven. Its best served warm.
You can mix together 1/2 an avocado (mashed) with 1/2 a cup of fat free greek yogurt or vegan yogurt for a healthy topping instead of using sour cream. This should be made as the casserole is baking and not ahead of time because the avocado will brown the longer it sits.

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