Taco Casserole

Taco Casserole (or burrito / taco filling)

This stuff was good the night I made it, and even BETTER heated up as leftovers the following day. The first night I ate it out of a bowl, fork-full after delicious fork-full. I had also topped it with sour cream (about 1 TBSP, you could use Greek yogurt but I was craving the creaminess of sour cream) and black olives. The second day I tried it as a burrito filling (in a healthier, 100 calorie, high fiber/protein tortilla), again topped with sour cream and black olives. It was de-licious! It may sound different using spaghetti squash instead of some type of pasta, but believe me, it’s worth giving it a try!


1 spaghetti squash, cooked and shredded apart

1 – 1 1/2 cups Greek yogurt (depending on the amount of squash you use. I had a very large squash, so I used more)

1 large onion, chopped

1 packet low sodium taco seasoning

1 can low sodium diced tomato

1 cup frozen corn kernels

1 can low sodium black beans

1/2 cup TVP (textured vegetable protein, can be found at most health food stores)

1 can no fat re-fried beans

1 cup fat free Kraft shredded cheddar

any taco toppings you’d like (black olives, green onion, tomato, sour cream, etc.)


Pre-heat oven to 400 F. Cut squash in half, lengthwise, scoop out seeds. Place on a rimmed baking sheet. Spray halves with olive oil cooking spray or butter flavored cooking spray and season with your seasoning of choice (I used Mrs.Dash onion and herb). Add about 1 cup of water to the bottom of the pan to prevent the bottom of the squash from burning. Bake for 40-50 minutes. Let cool a bit, then shred apart and place shreds into a mixing bowl.

While the squash is cooking, chop the onion and sautee in a small fry pan (sprayed with pan spray or you could use a small amount of grape seed oil or extra virgin olive oil) for a few minutes (keep in mind they will cook more in the oven, so don’t over cook them in the pan). Turn off heat and let cool until squash is done.

Place black beans in a strainer and rinse thoroughly with water. Add to the squash. Add remaining ingredients and mix well, until the taco seasoning and re-fried beans are thoroughly incorporated. Spread mixture into a 9 x 13 casserole dish and bake, uncovered, for about an hour, until it’s bubbly. Serve hot, plain or as a burrito/taco filling and top with your choice of taco-y toppings!

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Filed under Vegetables and Vegetarian Dishes

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