Low Carb Chicken Taco Casserole (gluten free)

This low carb chicken taco casserole is a hearty and flavorful bake that is made with rice, peppers, onions, corn, black beans, taco sauce and shredded chicken. This low carb chicken taco casserole recipe is packed with veggies and protein, making it a healthy and satisfying meal for the whole family. This recipe is gluten free, nut free and has a dairy free opton. This meal takes less than 30 minutes to make and can be easily made vegetarian by omitting the chicken and adding more vegetables.

This casserole 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 low carb chicken taco casserole is best served with your favorite taco toppings, such as shredded cheddar, shredded lettuce, diced tomatoes, chopped onions, and avocado.

This recipe is gluten free and has a low fat option, dairy free option, vegan option, vegetarian option and a low carb option.

why you’ll love this recipe

• 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 low carb chicken taco casserole 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 low carb chicken taco casserole can be easily made ahead of time and stored in the refrigerator for up to 24 hours.

ingredients & substitutions

Rice

This recipe uses a blend of brown rice and cauliflower rice to keep it low carb. It calls for frozen rice because that holds up the best in a casserole so it does not over bake but you can also use already made rice, left over or instant rice. Just make sure the rice is fully cooked before adding it to the casserole since there is not enough liquid to cook the rice during the baking process. This will help cut down on time and make this an easy weeknight 30-minute meal.

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 a type of legume. 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.

Black beans are used in this recipe to add protein and fiber to the casserole. They also provide a good source of nutrients.

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 low carb chicken taco casserole 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.

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.

If you do not have an onion, you can substitute another type of bulb vegetable, such as chives or shallots in this low carb chicken taco casserole.

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.

Taco sauce is used in this recipe to add flavor and moisture to the casserole. It also provides a good source of nutrients.

If you do not have taco sauce, you can substitute a mixture of salsa and taco seasoning in this low carb chicken taco casserole 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.

Shredded chicken is used in this recipe to add protein and texture to the casserole. It also provides a good source of nutrients.

If you do not have shredded chicken, you can substitute cooked ground chicken, ground beef or turkey for this low carb chicken taco casserole recipe. You can also skip the chicken to make this recipe vegetarian and vegan. You can also use shredded jackfruit too.

taste & texture

The low carb chicken taco casserole is a flavorful and satisfying dish. The rice is hearty, and it provides a base for the other ingredients. The corn, black beans, and bell pepper add sweetness, crunch, and a variety of flavors. 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 overall texture of the low carb chicken taco casserole is hearty and satisfying. The rice is hearty, and the corn, black beans, and bell pepper add a bit of crunch. The shredded chicken is tender and juicy.

directions

Step 1

Preheat oven to 350 degrees F (175 degrees C).

Step 2

In a 9×13 inch baking dish, combine the rice, corn, black beans, bell pepper, onion, taco sauce, and shredded chicken. Mix well.

Step 3

Top with 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 low carb chicken taco casserole with sour cream, shredded lettuce, and chopped green onions/chives.

expert tips & tricks

• Serve the casserole with your favorite taco toppings, such as shredded lettuce, diced tomatoes, chopped onions, and avocado.
• Use pre-cooked 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 low carb chicken taco casserole 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 low carb chicken taco 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 low carb chicken taco 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.

how to make this low fat or healthier

To make the low carb chicken taco casserole low fat, you can use lean ground beef or turkey instead of the shredded chicken. You can also use a low-fat taco sauce.

how to make this vegan

To make the low carb chicken taco casserole vegan, you can substitute cooked lentils or black beans for the shredded chicken. You can also use a vegan taco sauce.

how to serve, store and meal prep

Serving and Storing

The low carb chicken taco casserole 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 chicken taco rice casserole from the fridge, simply bake it at 350 degrees Fahrenheit for 20-25 minutes, or until it is heated through.

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 meal prep the low carb chicken taco casserole, 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 low carb chicken taco casserole in individual portions. Simply assemble the casserole in individual ramekins or baking dishes and cover them tightly with foil. Place the ramekins or baking dishes in the fridge for up to 24 hours before baking.

When you are ready to bake the low carb chicken taco casserole, simply preheat the oven to 350 degrees Fahrenheit and bake for 20-25 minutes, or until they are heated through.

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