Looking for a quick, delicious, and healthy vegan dinner idea? This Easy Vegan Taco Casserole is packed with flavor, protein, and nutrients—perfect for busy weeknights or meal prep. Whether you’re vegan, vegetarian, or just looking to add more plant-based meals to your diet, this recipe is a crowd-pleaser!
In this article, we’ll cover:
Why this vegan taco casserole is a must-try
Step-by-step instructions for making it
Tips for customization and storage
Nutritional benefits
Let’s dive in!
Why You’ll Love This Vegan Taco Casserole
- This dish is:
- Easy to make – Uses simple ingredients and minimal prep time.
- Meal-prep friendly – Stays fresh in the fridge for days.
- Customizable – Swap ingredients based on preferences.
- Kid-approved – A great way to sneak in veggies!
- Budget-friendly – Affordable and filling.
Ingredients for Vegan Taco Casserole
*(Serves 6-8)*
Base Ingredients
- 1 cup uncooked quinoa or rice (or 2 cups cooked)
- 1 can (15 oz) black beans, drained & rinsed
- 1 can (15 oz) kidney beans or lentils, drained & rinsed
- 1 cup frozen or fresh corn
- 1 bell pepper, diced
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup vegan cheese shreds (optional)
Taco Seasoning Mix *(or use 1 packet store-bought)*
- 1 tbsp chili powder
- 1 tsp cumin
- 1 tsp paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
Sauce Layer
- 1 can (15 oz) diced tomatoes (or tomato sauce)
- ½ cup salsa (mild or spicy)
- ¼ cup vegetable broth (or water)
Toppings (Optional)
- Avocado slices
- Fresh cilantro
- Vegan sour cream
- Jalapeños
- Lime wedges
Step-by-Step Instructions
1. Preheat & Prep
- Preheat oven to 375°F (190°C).
- Cook quinoa or rice according to package instructions.
2. Sauté Veggies
- In a large skillet, sauté onion, bell pepper, and garlic in a little oil or water until soft (about 5 mins).
3. Mix in Beans & Seasoning
- Add black beans, kidney beans, corn, and taco seasoning. Stir well.
4. Combine with Sauce & Grains
- In a bowl, mix diced tomatoes, salsa, and vegetable broth.
- In a 9×13-inch baking dish, layer:
- Cooked quinoa/rice
- Bean & veggie mixture
- Sauce mixture
- Vegan cheese (if using)
5. Bake & Serve
- Cover with foil and bake for 20 minutes.
- Remove foil, bake 5-10 more minutes until bubbly.
- Top with avocado, cilantro, or vegan sour cream.
Customization Ideas
- Protein Boost – Add crumbled tofu, tempeh, or vegan ground “meat.”
- Extra Veggies – Try zucchini, mushrooms, or spinach.
- Gluten-Free – Ensure all ingredients are GF.
- Spicier Version – Add cayenne pepper or hot sauce.
Storage & Meal Prep Tips
- Fridge: Store in an airtight container for 3-4 days.
- Freezer: Freeze for up to 2 months (thaw before reheating).
- Reheat: Microwave or bake until warm.
Nutritional Benefits (Per Serving)
- High in protein (beans & quinoa)
- Fiber-rich (supports digestion)
- Packed with vitamins (from veggies)
- Low in saturated fat (heart-healthy)
Final Thoughts
This Easy Vegan Taco Casserole is a flavorful, nutritious, and simple dish that even meat-lovers will enjoy. Perfect for meal prep, potlucks, or family dinners!
Try it tonight and let us know how it turns out in the comments!
FAQ
Q: Can I make this oil-free?
A: Yes! Just sauté veggies in water or vegetable broth.
Q: What can I use instead of quinoa?
A: Brown rice, cauliflower rice, or even crushed tortilla chips work!
Q: Is this recipe gluten-free?
A: Yes, if using GF-certified ingredients.
Enjoy your delicious vegan taco casserole!
