Vegan Taco Casserole (High Protein, Gluten Free, Family Friendly)

Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

This vegan taco casserole with pasta is a high protein, gluten free meal that is toddler approved and kid friendly! It’s totally going to be come a staple in your family’s routine!

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 totally fit the bill. Who doesn’t like pasta, taco flavours and AVOCADO? Yes please.

What do i need to make this recipe?

This is one of those recipes that sneak a lot of veggies into something that is fully packed with kid-friendly ingredients. To make this vegan taco pasta,Â you’ll need:

Chickpea macaroni for extra iron and protein, but you can also use whole wheat
Extra virgin olive oil
Red and orange bell pepper
Red onion
Mild salsa (can make your own if you want a really low sodium option)
No salt added vegetable broth
Low sodium taco seasoning
Veggie ground meat, but you could also make this with cooked ground beef, chicken or turkey
No salt added black beans
Sweet corn – I use frozen or canned so its easy
Vegan cheddar-like cheese (or regular cheddar cheese)
Avocado

any tips for making this vegan taco casserole?

To make this easy family friendly pasta bake, you’ll want to cook the onions, and bell peppers in an oven proof pan. Set aside, then add the salsa broth and taco and allow to bubble away when you add in the precooked veggie meat. It’s so easy with the precooked veggie meat (like Yves), but you can also of course use other meat that you’ve cooked.

Add the black beans, already cooked veg, pasta and corn and give everything a good toss. I try to keep the heat low at this point so I don’t overcook everything since it still has to go into the oven. I also recommend undercooking the pasta a bit to accommodate for that cooking time, as well. I then like to mix half the cheese into the casserole and put the other half on top. Bake at 400 F until it gets super bubbly and golden brown. SO YUM.

Can I use regular meat if I am not vegan?

For sure. You’ll just need to cook it first, so do that as a separate step or cook it with the veggies so it’s fully cooked when you add it back to the casserole dish. You can also use any kind of cheese if you are vegetarian or eat animal products.

can i use regular whole wheat pasta if we’re not gluten free?

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.

can this casserole be made in advance and frozen as meal-prep?

Yes, and I often to make 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.

do you have any other tasty vegan casserole recipes I can try?

Of course I do! I’m quickly becoming the casserole queen apparently. Here are some of my favourite to compliment this vegan taco casserole!

CABBAGE CHEESEBURGER CASSEROLEÂ

CAJUN SAUSAGE AND CAULIFLOWER RICE CASSEROLE

CAULIFLOWER RICE CHICKEN AND BROCCOLI CASSEROLE

VEGAN MEXICAN PASTA CASSEROLEÂ

What is your go-to family friendly casserole that’s also super healthy? Leave me a comment below and let’s share some inspiration!