🌮 Diabetic-Friendly Taco Casserole

🧾 Ingredients

• 1 lb lean ground turkey or lean ground beef
• 1 small onion, diced
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 1 packet low-sodium taco seasoning
  or homemade seasoning
• 1 can diced tomatoes, drained
• 1 can black beans, rinsed and drained
• 1 cup cauliflower rice
• 1 cup shredded reduced-fat cheddar cheese
• ½ cup salsa
• 1 tbsp olive oil

Optional toppings

• Avocado slices
• Plain Greek yogurt
• Chopped cilantro
• Jalapeños
• Shredded lettuce

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👩‍🍳 Instructions

1. Preheat oven

Preheat oven to 375°F (190°C).

Lightly grease a casserole dish.

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2. Cook the meat & vegetables

Heat olive oil in a skillet.

Cook onion and bell pepper until softened.

Add ground turkey or beef and cook until browned.

Stir in garlic and taco seasoning.

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3. Add the filling ingredients

Mix in:

• diced tomatoes
• black beans
• cauliflower rice
• salsa

Cook for 3–5 minutes until heated through.

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4. Assemble the casserole

Transfer mixture to the baking dish.

Top with shredded cheese.

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5. Bake

Bake for 15–20 minutes until cheese is melted and bubbly.

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🥑 Serving Ideas

Top with:

• avocado
• Greek yogurt instead of sour cream
• fresh cilantro
• shredded lettuce

Serve with a side salad for a complete meal.

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💡 Tips for a More Diabetes-Friendly Meal

• Use lean protein to reduce saturated fat
• Cauliflower rice lowers carbs while adding fiber
• Choose low-sodium beans and seasoning
• Watch portion sizes and pair with vegetables

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🔥 Optional Variations

• Add zucchini or spinach
• Use pepper jack cheese for spice
• Swap black beans for pinto beans
• Make it extra spicy with chipotle peppers