Taco – Recipe Coast

Black Bean Taco Casserole

admin — Tue, 16 Jun 2026 23:54:07 +0000

This black bean taco casserole is the kind of weeknight dinner that gets everyone at the table fast — layers of spiced black beans, rice, and veggies, topped with melty cheese and crunchy corn chips that bake up just like nachos.

At A Glance

Ready In: 40 minutes
Serves: 6–8
Diet: Vegetarian, gluten-free (check corn chip label), nut-free
Nutrition Highlights: High in plant-based protein and fiber from black beans; good source of vitamins C and A from the bell peppers
Main Ingredients: Black beans, rice, salsa, bell peppers, corn, Cheddar cheese, corn chips
Flavor Profile: Smoky, warmly spiced, savory, cheesy with a fresh and zesty avocado salsa topping
Meal-Prep Friendly: Keeps 4 days in the fridge; filling can be made ahead and assembled just before baking
Best Served With: Fresh avocado salsa, sour cream, crumbled feta or queso fresco

This black bean taco casserole or bake is one of those vegetarian dinners I make when I want something that feels a little fun and indulgent but is actually packed with good stuff.

The filling is a deeply flavored mix of sautéed onion and bell peppers, smoked paprika, cumin, garlic, tomato paste, salsa, cooked rice, black beans, and corn — basically all your taco night favorites cooked down into one hearty, saucy base. Then it gets layered into a baking dish between two rounds of corn chips and a generous amount of shredded cheddar, and baked until it’s bubbly, melty, and golden — honestly, it looks like a giant nachos situation in the best possible way. The crispy chip topping is something I am very enthusiastic about.

Top each portion with a fresh, bright avocado salsa and a dollop of sour cream, and you’ve got a complete dinner that feels festive enough for a weekend but easy enough for a Tuesday. It’s a great one to bring to a gathering or serve to a crowd, too — the 9×13 dish stretches easily to 8 portions.

You might also like these Tex-Mex recipes: Mexican chicken rice casserole, Mexican ground beef casserole, sweet potato and black bean tacos, Mexican stuffed sweet potatoes, Mexican salad with corn & black beans, arroz rojo (Mexican red rice), or these best bean recipes.

What You’ll Need

Here is what you’ll need for this black bean taco casserole recipe. Find the full measurements in the recipe card below.

For the filling:

Olive oil — for sautéing the vegetables; any neutral cooking oil works fine.
Onion — diced large; the sweet base of the filling. White or brown both work.
Red and yellow or green bell peppers (capsicum) — these add color, sweetness, and texture. Any combination of colors works; use what you have.
Garlic — adds savory depth to the spice base.
Tomato paste — just a tablespoon, but it adds richness and a deep, slightly sweet tomato note.
Salsa — use a mild chunky store-bought variety for ease and flavor. The chunkier the better; it adds texture to the filling. You can go medium if you’d like a bit more heat.
Cooked rice — white or brown both work well. This is a brilliant way to use up leftover rice from earlier in the week.
Black beans — rinsed and drained from a can; these bring plant-based protein and fiber, plus that classic taco flavor. You could swap for pinto beans in a pinch.
Corn kernels — frozen corn defrosted in boiling water, or canned and drained. Either works perfectly here.
Spices: ground cumin, smoked paprika, ground coriander, dried oregano, and optional mild chili powder or cayenne. This blend gives the filling its warm, smoky, Mexican-inspired depth — don’t skip the smoked paprika, it makes a real difference.
Salt — season as you go at each stage.

For the topping:

Corn chips — about 150 grams / 4–5 oz. They go in two layers: under the filling and over the cheese, so they get crispy on top like nachos. I usually crush a small handful to scatter on top for extra crunch.
Shredded cheddar or Mexican blend cheese — use a good melting cheese. Mexican blend is especially good here if you can find it.

For the avocado salsa:

Avocado — diced; adds creaminess and freshness to cut through the richness of the bake.
Tomato — diced small; adds juiciness and a little acidity.
Red onion — very finely diced; punchy and fresh.
Lime juice — brightens everything up and keeps the avocado from browning.
Fresh cilantro (coriander) — adds herby freshness. If you’re not a cilantro fan, flat-leaf parsley works instead.
Salt — to taste.
Optional for serving: sour cream, crumbled feta or queso fresco, pickled jalapeños.

How To Make Black Bean Taco Casserole

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make this black bean taco bake.

Heat olive oil in a large skillet or pan over medium heat. Add the diced onion and peppers with a little salt, and cook for 5–7 minutes until softened and lightly golden. Add the garlic and cook for another 30 seconds.
Stir in the tomato paste and all the spices, adding the remaining salt. Cook for 30–60 seconds, stirring constantly, until the mixture smells fragrant and the paste darkens slightly.
Add the salsa, cooked rice, black beans, and corn. Stir everything together well and let it simmer for a couple of minutes so the filling thickens slightly and absorbs all those flavors. Taste and adjust salt or add a pinch of sugar if needed. The mixture should be moist but not watery.
Preheat your oven to 180°C / 350°F. In a 9×13 baking dish, spread half the corn chips across the bottom. Spoon the filling over the chips and spread evenly. Scatter about 1 cup of shredded cheese over the filling. Add the remaining corn chips as the next layer, then top with the rest of the cheese, letting it nestle between and over the chips. Crush a small handful of chips over the top if you like extra crunch.
Bake for 15–20 minutes until the cheese is melted and bubbly and the top chips are golden and crisp like nachos. Rest for 5 minutes before serving — this helps the casserole set a little.
While it bakes, toss together the avocado salsa: combine the diced avocado, tomato, red onion, lime juice, cilantro, and salt.
Spoon the avocado salsa generously over each serving (or over the whole dish). Top with sour cream and crumbled feta if desired.

Watch The Video

Recipe Tips

Make it vegan: Use a dairy-free cheese alternative (many melt well these days) and swap the sour cream for coconut yogurt or a vegan sour cream.
Make it spicier: Add more cayenne to the spice blend, use medium salsa, or serve with pickled jalapeños or hot sauce on the side.
Add more protein: Stir a drained can of pinto beans or kidney beans into the filling along with the black beans, or add some cooked lentils.
Leftover rice is perfect here: This recipe was made for using up day-old cooked rice. It absorbs the filling flavors beautifully and is much better than fresh-cooked rice straight from the pot. Just make sure the rice is no older than 1 day!
Filling can be made ahead: Cook the filling up to 2 days ahead and refrigerate. Assemble with chips and cheese just before baking.
Storage: Leftovers keep well in the fridge for up to 4 days. Reheat in the oven at 160°C / 325°F for best results so the chips crisp back up, or in the microwave (chips will soften). The filling on its own freezes well for up to 3 months — freeze before assembling with chips and cheese.
Don’t assemble too far ahead: Once the chips go in, they soften as they sit, so bake it relatively soon after assembling for the crispiest result.
Cheese swap: Monterey Jack, pepper jack, or any good melting cheese works in place of cheddar.
Gluten-free: This recipe is naturally gluten-free as long as your corn chips are certified gluten-free — just check the label.

Serving Suggestions

This black bean taco casserole is a full meal on its own, especially once you’ve added the avocado salsa and a dollop of sour cream. If you want to stretch it to a bigger crowd or round out the table, a simple green salad or my Mexican Salad With Corn & Black Beans alongside it is a lovely match. Arroz Rojo is another great option if you want to serve it more like a traditional Tex-Mex spread. For drinks, it’s great with an iced lime agua fresca, a cold beer, or sparkling water with a wedge of lime.

If you’ve tried this black bean taco casserole or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

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A hearty, cheesy black bean taco bake loaded with spiced black beans, rice, corn, and bell peppers, topped with crunchy corn chips and melted cheese. Vegetarian, crowd-pleasing, and ready in 40 minutes. Find step-by-step photos and more recipe tips above.

Heat the olive oil in a large skillet or frying pan over medium heat. Add the diced onion and bell peppers with ½ teaspoon salt. Cook for 5–7 minutes, stirring occasionally, until softened and lightly golden. Add the garlic and cook for 30 seconds more.
Stir in the tomato paste, all the spices, and the remaining ½ teaspoon salt. Cook for 30–60 seconds, stirring constantly, until the paste darkens and the spices smell fragrant.
Add the salsa, cooked rice, black beans, and corn. Stir well to combine and simmer for 2–3 minutes until everything is coated and the mixture has thickened slightly. It should be moist but not watery. Taste and adjust seasoning — add more salt or a small pinch of sugar if needed.
Preheat oven to 180°C (350°F). In a 9×13-inch (23x33cm) baking dish, spread half the corn chips across the bottom in an even layer.
Spoon the filling evenly over the chips. Scatter about 1 cup of shredded cheese over the filling. Add the remaining corn chips on top of the cheese layer, then finish with the rest of the cheese, spreading it over and between the chips. For extra crunch, crush a small handful of chips and scatter over the top.
Bake for 15–20 minutes until the cheese is melted and bubbling and the top chips are golden and crispy. Rest for 5 minutes before serving.
While the casserole bakes, make the avocado salsa: combine the diced avocado, tomato, red onion, lime juice, cilantro, and salt. Toss gently to combine.
Serve portions topped generously with avocado salsa, sour cream, and crumbled feta if desired.

Important Ingredient Tips: Use a chunky salsa rather than a smooth or thin one — it adds better texture to the filling. Smoked paprika is key to the flavor; regular paprika won’t give you the same depth. Leftover cooked rice (cold from the fridge) works especially well in this recipe.
Key Recipe Tips: Don’t skip resting the casserole for 5 minutes after baking — this helps it set so portions hold together better. If you want a maximum crunch on the chips, assemble and bake right away rather than letting it sit. You can crush a handful of chips to scatter on top for extra texture.
Storage Tips: Leftovers keep well in the fridge in an airtight container for up to 4 days. Reheat in the oven at 160°C (325°F) for about 10 minutes for crispier chips, or microwave (chips will soften but it still tastes great).
Make-Ahead Tips: The filling can be made up to 2 days ahead and stored in the fridge. When ready to eat, assemble with the corn chips and cheese and bake straight away. The filling also freezes well (without the chips and cheese) for up to 3 months — thaw overnight in the fridge, then assemble and bake.
FAQs:
Can I use canned salsa instead of homemade? Yes, absolutely — this recipe is designed for a good quality store-bought chunky mild salsa. It saves time and adds great flavor.
Can I make this ahead of time? You can make the filling up to 2 days ahead and refrigerate it. Assemble the casserole with the chips and cheese just before baking for the best texture and crunchiest topping.
Can I freeze this casserole? The filling freezes beautifully on its own for up to 3 months. We don’t recommend freezing the fully assembled bake as the chips won’t hold up well after thawing. Freeze the filling only, then assemble fresh when you’re ready to bake.
Can I add meat to this? Yes — cooked and seasoned ground beef or ground chicken stirred into the filling would work well. You could also add shredded rotisserie chicken.
Is this recipe gluten-free? It can be — make sure your corn chips are certified gluten-free, as some brands process them in shared facilities.
Can I use a different type of bean? Pinto beans, kidney beans, or even chickpeas (for a slightly different flavor) would all work well in place of black beans.
What if I don’t have cooked rice? You need pre-cooked rice for this recipe. You can use a microwave rice pouch, day-old rice, or simply cook a batch ahead of time and let it cool before adding.

Keywords: black bean casserole, taco casserole, taco bake, vegetarian bean bake, taco casserole with rice, taco rice casserole, black beans casserole

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Easy Taco Bites – All Day I Dream About Food

admin — Sat, 24 Jan 2026 12:53:57 +0000

Taco bites are a fun keto appetizer that everyone loves. They’re easy to make, full of flavor, and infinitely poppable! Add your favorite taco toppings for a tasty high protein snack.

These Taco Bites are bite-sized keto egg muffins with all the flavor of your favorite Mexican dish. Loved by kids and adults alike, they are an easy idea for any party or get together. And they take only four simple ingredients!

I first made these easy keto appetizers for a New Year’s Eve party in 2018. It was a large group of all ages and I needed something easy that made enough for everyone. And something that appealed to all the picky kids (and some picky adults too!).

Given the popularity of my Easy Taco Pie, I knew a taco-inspired appetizer would fit the bill. So why not just turn it into finger food? I browned up some beef, greased my mini muffin pan, and got cracking some eggs.

At the party, I made sure to have plenty of sour cream, guacamole, and salsa for topping the bites. They were an instant hit, and I got several requests for the recipe. We now make them all the time as easy appetizers and high protein snacks!

Why we love this recipe

How can you go wrong with little egg bites packed with meat, cheese, and taco seasonings?

Seriously easy! These little taco bites take only 4 ingredients and are ready in about 35 minutes.
Full of flavor: Taco seasoning is pretty much delicious on anything. But you can play up the heat in these, or tone it down. It’s up to you!
Kid-friendly: My kids love these and my friends’ kids love these. They have infinite appeal to the younger crowd!
High protein snack: Four of these little bites have 18g of protein and only 1g of carbs.
Make ahead: These are great for making ahead and storing in the fridge or freezer!

Reader’s Thoughts

“Just made these and couldn’t wait to try one! Delicious! Looking forward to breakfasts this week!” — Colleen

Ingredient Notes

Ground beef: You can also use ground chicken or turkey.
Taco seasoning: I usually store-bought seasoning, but I always make sure it has no added fillers, sugars, or starches. Or make your own by combining chili powder, cumin, garlic, oregano, salt, and pepper.
Eggs: Eggs make up the bulk of this recipe, besides the taco meat. They help bind the meat and cheese together.
Shredded cheese: I usually use cheddar or a Mexican blend. You can also use Monterey Jack or Pepper jack.
Garnish: Sour cream, sliced olives, cilantro, salsa, or guacamole.

Step by Step Directions

Sauté the meat: In a large skillet over medium heat, sauté the ground meat until almost cooked through, breaking up the clumps with a wooden spoon. Add the taco seasoning and continue to sauté until completely cooked through. Remove from heat and let cool.
Prepare the muffin pan: Preheat the oven to 350ºF and brush a good non-stick mini muffin pan with the melted butter. (You can also use silicone or parchment mini muffin liners, if you prefer – if your pan is not very non-stick, this is your best option). This recipe makes about 32 mini muffins so you may need to work in batches if you don’t have more than one mini muffin pan.
Prepare the filling: In a large bowl, whisk the eggs. Add the taco meat and half of the shredded cheese. Whisk thoroughly to combine. Fill the muffin cups and sprinkle with the remaining shredded cheese.
Bake the bites: Bake 15 to 20 minutes, until puffed and firm to the touch. Remove and let cool 10 minutes. Use a thin flexible spatula to run around the edge of the muffins to release. Serve with your favourite taco toppings, such as salsa, sour cream, and guacamole.

Tips for Success

Choose your muffin pan (or muffin liners!) wisely, as it needs to be very non-stick. If you have an older metal pan, the taco bites may stick a lot. You can use silicone liners or a silicone muffin pan instead.

Most taco seasoning has a fair bit of salt, as does cheese. So this recipe doesn’t call for any additional salt. If your taco seasoning is salt-free, add 1 teaspoon of salt to the meat along with the seasoning. If your bites aren’t quite seasoned enough after cooking, just sprinkle them with a little extra!

Want to kick the heat up a notch? Add half a teaspoon of cayenne or chipotle powder along with the seasoning.

Frequently Asked Questions

Is taco seasoning keto friendly?

Most taco seasonings are just a mix of spices and are perfectly keto friendly. However, sometimes brands add starches or even sugar so it’s best to check the labels. I really like Kinder’s Taco Blend.

How many carbs are in Keto Taco Bites?

This easy low carb recipe for taco bites has only 1g of carbs per 4 bites. It’s a perfect high protein snack!

Can I freeze Taco Bites?

Keto Taco Bites are a fabulous make-ahead recipe. Simply bake the bites and remove from the pan, then let cool completely. Flash freeze them on a parchment lined baking sheet and

More Delicious Bite Sized Recipes

Mini Taco Bites

Servings: 32 mini muffins

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Taco bites are a fun keto appetizer that everyone loves. They’re easy to make, full of flavor, and infinitely poppable! Add your favorite taco toppings for a tasty high protein snack.

1 lb ground beef
3 tbsp taco seasoning
6 large eggs
4 ounces shredded cheddar or Mexican cheese
Salsa, guacamole, and sour cream

Cook ModePrevent your screen from going dark

In a large skillet over medium heat, sauté the beef until almost cooked through, breaking up the clumps with a wooden spoon. Add the taco seasoning and continue to sauté until completely cooked through. Remove from heat and let cool.
Preheat the oven to 350ºF and brush a good non-stick mini muffin pan with the melted butter. (You can also use silicone or parchment mini muffin liners, if you prefer – if your pan is not very non-stick, this is your best option). This recipe makes about 32 mini muffins so you may need to work in batches if you don’t have more than one mini muffin pan.
In a large bowl, whisk the eggs. Add the taco meat and half of the shredded cheese. Whisk thoroughly to combine.
Fill the muffin cups and sprinkle with the remaining shredded cheese. Bake 15 to 20 minutes, until puffed and firm to the touch.
Remove and let cool 10 minutes. Use a thin flexible spatula to run around the edge of the muffins to release.
Serve with your favourite taco toppings, such as salsa, sour cream, and guacamole.

Storage Information: Store the bites in a covered container in the fridge for up to 5 days. They can also be frozen for several months.
To freeze: Arrange the bites in a single layer on a parchment lined baking sheet, not touching. Freeze until firm and then transfer to an airtight container. This will keep the bites from sticking together once they are frozen.

Categories:

Appetizers & Snacks,
Low Carb,

Nutritional Disclaimer

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Free Bonus: Secrets to Keto Baking!

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