This taco casserole recipe is a high protein gluten free meal that is toddler approved and kid friendly! It’s totally going to become a staple in your family’s routine! Even better, it’s freezer friendly!
I guess I am very quickly settling into mom-of-two-hood as I have become marginally obsessed with casseroles. I have also been trying to find more ways to integrate more plant based meals that are still toddler and family friendly so this vegan taco casserole recipe with pasta totally fit the bill. Who doesn’t like pasta, taco flavours and AVOCADO? Yes please.
Table of contents
Why This Recipe Works
You won’t believe just how simple it is to make this taco casserole. You’ll absolutely love it! Don’t believe me? Here are a few more reasons to give this a go:
- Kid friendly
- Dairy free
- Gluten free
- Freezer friendly
- Tasty AF
- Packed with healthy goodness
Key Ingredients
Chickpea pasta — To help keep things gluten-free, I use chickpea pasta. However, if you don’t need this to be gluten-free, use whatever pasta you want!
Black beans — Don’t skip rinsing and draining the beans before using as it removes the extra sodium it’s packed in. You can also cook your own beans from dried if you’d like.
Veggie ground — To give the taco pasta casserole a meat-y texture to it, we use veggie ground. If you don’t like to use meat substitutes, feel free to skip it.
Salsa — You can really determine how spicy or mild this taco casserole recipe is by changing up the type of salsa you use.
How to Make This Recipe
Step 1: Preheat oven to 400 F. Meanwhile, add the olive oil to a cast-iron or oven proof pan, along with the onion, and bell peppers. Saute until softened, about 5 minutes. Transfer to a bowl or plate.
Step 2: In a pot over heat over medium heat, and add the salsa, broth and taco seasoning.
Step 3: Allow to bubble slightly, then add in the soy meat. Break up into small pieces.
Step 4: Add the black beans, cooked vegetables, cooked pasta and corn. Toss everything in the sauce.
Step 5: Mix half of the cheese into the mixture, then smooth out the top and add the rest of the cheese on top.
Step 6: Bake for 15 minutes until the cheese melts and bubbles. Serve the baked taco casserole with sliced avocado and enjoy.
Expert Tips
Don’t have any taco seasoning? You can make your own by mixing together mix together 1 tablespoon of chili powder with 1/4 teaspoon of garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Adjust to your liking.
The veggie round gives us plant-based protein plus the texture of meat. If you do not need this to be vegan, you can saute some ground beef beforehand to add in.
Some topping ideas that you’ll love is guacamole, avocado slices, cashew cream, more salsa, vegan sour cream, and tortilla chips.
Recipe FAQs
Yes! There is nothing stopping you from using a regular pasta instead of the chickpea pasta that I love so much. I do prefer chickpea pasta in general simply because I love the extra protein and iron (great for little kids too), but hey, use whatever short cut pasta you want and this casserole will be MONEY.
Yes, and I often to make taco pasta casserole ahead of time as meal prep. You can let it cool a bit on the counter, then cover in foil and place in the freezer for up to 3 months. Ha, you will eat it before then.
You can pack this casserole with as many veggies as you’d like! You can try some broccoli florets, cauliflower florets, peas, shaved carrots, chickpeas, jalapenos, and more!
More Recipes You Might Like
Want more casseroles like this easy vegan taco casserole recipe? Try these!
- CABBAGE CHEESEBURGER CASSEROLE
- CAJUN SAUSAGE AND CAULIFLOWER RICE CASSEROLE
- CAULIFLOWER RICE CHICKEN AND BROCCOLI CASSEROLE
- VEGAN MEXICAN PASTA CASSEROLE
Taco Casserole Recipe with Pasta (Vegan & Family Friendly)
Ingredients
- 5 oz chickpea macaroni cooked according to box instructions
- 1 tbsp extra virgin olive oil
- 1 red bell pepper diced
- 1 orange bell pepper diced
- 1/2 red onion diced
- 650 ml bottle of mild salsa
- ¾ cup no salt added vegetable broth
- 24 g packet low sodium taco seasoning
- 1 x 340 g pack veggie ground meat cooked
- 1 x 19 oz can no salt added black beans rinsed and drained
- 340 ml can sweet corn drained and rinsed
- 3 cups shredded vegan cheddar-like cheese or regular cheddar cheese, divided
- Serve with sliced avocado
Instructions
- Preheat oven to 400 F.
- Add the olive oil to a cast-iron or oven proof pan, along with the onion, and bell peppers. Saute until softened, about 5 minutes. Transfer to a bowl or plate.
- Return the pot to the heat over medium heat, and add the salsa, broth and taco seasoning. Allow to bubble slightly, then add in the soy meat. Break up into small pieces.
- Add the black beans, cooked vegetables, cooked pasta and corn. Toss everything in the sauce.
- Mix half of the cheese into the mixture, then smooth out the top and add the rest of the cheese on top. Bake for 15 minutes until the cheese melts and bubbles.
- Serve with sliced avocado and enjoy.
Notes
- Don’t have any taco seasoning? You can make your own by mixing together mix together 1 tablespoon of chili powder with 1/4 teaspoon of garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Adjust to your liking.
- The veggie round gives us plant-based protein plus the texture of meat. If you do not need this to be vegan, you can saute some ground beef beforehand to add in.
- Some topping ideas that you’ll love is guacamole, avocado slices, cashew cream, more salsa, vegan sour cream, and tortilla chips.
Nutrition
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Telkom University says
What are the key ingredients and cooking methods used in preparing the vegan taco casserole mentioned in the article?
Sarah L says
This is so good. I’m personally not vegan so I used milk cheese and taco seasoned turkey sausage I had in the freezer. But the combination of these veggies and high fiber foods is so delicious and filling. Since it’s just two of us, I split the recipe in two pans and will freeze one without the cheese, adding it at the time of cooking later. 🙂
Nina says
Hi Abbey, thanks for the recipe!
I tried making it for the first time tonight and it was a big hit. I love that it’s pantry friendly and I know I’m getting some nutrition into my little picky eaters. 10/10 will be making this again.
Much love