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Gluten Free Veggie Loaded Taco Casserole

February 20, 2023

This isn’t just any taco casserole! Packed with grass-fed beef, nutrient dense liver, and mineral rich veggies, this nourishing dinner is next level!

Gluten Free Veggie Loaded Taco Casserole

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Mid-West staples…

Snow and winter casseroles…it doesn’t get any more Mid-West than that, I’d say! It’s been a strange winter, with lower than usual snow amounts, but of course the cold weather still hangs around, which means one of our favorite winter dinner warm-up’s – an easy, comforting, nourishing, casserole!

Gluten Free Veggie Loaded Taco Casserole

A casserole, nourishing?!

I know, I know. If you google Mid-West casseroles or hot-dishes, you’re going to find many meals with creamed condensed soup bases, and not a whole lot of other nutrients other than some meat. In fact, if you are anything like me, and grew up in the Mid-West, you probably remember these casserole or hot-dish dinners being one of the actual “homemade” things that your parents made, condensed soup and bagged cheese and all! There is nothing wrong with these comforting, beautiful memories! But there are definitely ways to bring these warm, comforting meals to this generation of kids, and give them an ingredient upgrade!

Gluten Free Veggie Loaded Taco Casserole

A casserole ingredient upgrade!

Here are some of the ways I’ve taken a typical Mid-West taco casserole concept, and added in a load of minerals and nutrients for your growing family!

  • Use grassfed beef as well as pastured liver. Grass-fed beef is loaded with fat soluble vitamins, CLA, and protein, but anytime you make a ground beef recipe, it is a fantastic opportunity to add organ meats like liver. Organ meats like livers from pastured chickens are loaded with so much retinol -it is one of the best, most concentrated sources of the vitamin A that our growing children need for so many body functions and immune health. Liver is a fantastic source of protein, as well as B vitamins that so many of us do not consume enough of.
  • Veggie load without changing the taste or texture! Yes it can be done! And if you’re kids are reluctant to eat a side salad to get veggies in at dinner, this is a great way to get those mineral rich veggies into the kids. I’ll show you a little bit later how to make them disappear into the casserole, and you’ll be shocked at just how many veggies you can get into this pan!
  • And I’m only going to ask you to ditch 2 things. Adding is so easy! Ditching is hard, and I’m going to make it easy for you! First, we are going to ditch the bagged cheese and grate our own – I didn’t even say you needed to ditch the cheese! Cheese is so good for us if you tolerate dairy! Avoiding bagged shredded cheese will help you avoid the random, unnecessary fillers, starches, and food coloring. And we are also going to ditch seasonings that have sugar or any junky fillers and starches. There is a really easy taco seasoning blend that I linked in the recipe, and you can keep this for months in your spice cupboard to use for all of your taco themed meals!
Gluten Free Veggie Loaded Taco Casserole

Lets talk about the veggie loading!

If you have a shredder, or a shredding attachment on your food processor, your life just got a little easier! I am a true foodie at heart, and really do find it cathartic and calming to chop, and chop, and chop away, but many days, I really don’t have the time for it, and my shredder is a big time saver! It also helps to get the veggies into this form for kids (or adults!) that don’t love “pieces” in their food, or will push the plate away if they *see* any veggies. You can see how small the shredding makes the veggies, and it goes so fast too. They virtually disappear into the casserole. I like to keep the peppers and onions diced, but you can absolutely shred all of the veggies too!

Gluten Free Veggie Loaded Taco Casserole
Gluten Free Veggie Loaded Taco Casserole

Let’s get started!

You’re going to get your casserole filling started by softening the veggies in some butter. This helps them get soft and sweet, and they will not only add delicious flavor to your casserole, you’ll get a veggie mineral punch added in there too!

Gluten Free Veggie Loaded Taco Casserole

Finishing the filling

Once the veggies are cooked, you’ll add the beef, liver, and taco seasoning, and cook everything until the beef and liver is browned. You can make the meal without the liver if you don’t have access to quality liver, but if you do, it is a great way to get this nutrient loaded food into your family! Once the meat is cooked, you can add the tomato sauce and salsa. This just needs to simmer for a couple minutes to warm through, and then you are ready to assemble the casserole!

Gluten Free Veggie Loaded Taco Casserole
Gluten Free Veggie Loaded Taco Casserole

Let’s assemble the taco casserole!

This is the easy part! Start with scooping about a third of the filling into the bottom of your casserole dish. Then, you’ll layer corn tortillas over the top. After you layer your tortillas, add another third of the filling and sprinkle some cheese. Finally, add the second layer of tortillas, spread the last of the filling, and top it with cheese.

Gluten Free Veggie Loaded Taco Casserole

If you are grain and/or dairy free

If you don’t tolerate corn, or are grain free, simply leave the corn out of the filling. You’ll also want to swap the corn tortillas for cassava or almond flour tortillas – you can find these at most stores these days! If you are dairy free, you can leave the cheese out, or you can use the Viola Life coconut based cheese – it melts so good!

Gluten Free Veggie Loaded Taco Casserole

Gluten Free Veggie Loaded Taco Casserole

Ingredients

  • 2 tbsp friendly fat to cook in butter, coconut oil, olive oil, avocado oil, lard
  • 1 small onion diced
  • 1 medium bell pepper diced
  • ¼ of a large head cauliflower shredded, chopped finely, or frozen riced cauliflower
  • 1 large carrot shredded
  • 1 cup frozen corn or canned corn (drain it first)
  • 2 lbs grassfed ground beef
  • 1/4 – 1/2 cup grated frozen liver you can add more if you want!
  • 3 tbsp taco seasoning NOT taco seasoning that has thickening starches – I use my DIY Taco Season Blend
  • 3-4 cups baby spinach chopped
  • 1 – 15 ounce can tomato sauce
  • 1 – 15 ounce jar salsa of choice
  • Sea salt and pepper to taste
  • 12 corn tortillas
  • 1-2 cups shredded cheese of choice I use Manchego, a sheep’s milk cheese

Instructions

  • Pre-heat the oven to 400 degrees. You’ll need a 9×13 pan for baking the casserole. You do NOT need to grease the pan.
  • Heat a large skillet over medium high heat, and melt the butter. Add the onion, pepper, cauliflower, carrot, and corn with a big pinch of sea salt. Sauté the veggies and the corn until soft and sweet, about 7-10 minutes.
  • Add the ground beef, liver, and taco seasoning, break up the beef, and brown the beef and liver with the veggies.
  • Once the beef/liver is browned, add the baby spinach, tomato sauce, and salsa, and bring to a simmer for a couple minutes. Turn the heat off, and taste the filling for salt and pepper to your taste.
  • Spoon 1/3 of the taco filling into the bottom of your 9×13 pan. Layer 6 corn tortillas, and then scoop another 1/3 of the taco filling over the corn tortillas. Sprinkle 1/2 cup or so of the cheese, and then layer the other 6 corn tortillas on top. Spread out the last 1/3 of the taco filling, and top with a good 1 cup or so of cheese to your liking.
  • Bake the taco casserole, uncovered, at 400 degrees for 10 minutes. Then, place the casserole under the broiler and broil for 3-5 minutes, until the cheese is golden on top.

Notes

  • Most taco seasoning blends have starches to make a thickened sauce. This will not work in this recipe. You will either need to get a taco blend that does not have starches, or this simple DIY taco season blend can be made – you probably already have all of the seasonings in your spice rack! I typically double or triple this into a jar with a lid and keep it in the spice cupboard to use easily.
  • I like to use the shredding attachment on my food processor to make this super fast and easy. You do NOT have to shred the veg if you don’t want to – I enjoy chopping and do this sometimes when I have the time, as the bits of veggies don’t bother my kids. If you have veggie-hesitant kids, or bits and pieces hesitant kids, the shredding really works so well to make the veg disappear – you can shred the onion and pepper too if you want!
  • You can swap the veggies for what you have around! Cabbage shreds very nicely, as well as sweet potato.
  • If you don’t tolerate corn, or are grain free, simply leave the corn out of the filling. You’ll also want to swap the corn tortillas for cassava or almond flour tortillas – you can find these at most stores these days!
  • If you are dairy free, you can leave the cheese out, or you can use the Viola Life coconut based cheese – it melts so good!

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Dinner Ideas Healthy Kids and Teens Nourishing Staples Real Food 101 Real Food Tips

Kid Friendly Veggie Loaded Tacos

April 14, 2021

Learn how to get veggies into taco night with this kid friendly method of veggie loading taco meat!

Kid Friendly Veggie Loaded Tacos

Taco night and our first spring dip in the lake!

Lake Michigan is 37 degrees, and that, my friends, means I’m barefoot in the beach sand trying to soak in some early spring sun rays while these little Michigan born and bread kiddos of mine are in the water and happy as little larks! I’ve been thinking a lot lately about how I can help you with those main staples that are on everyone’s meal plan list, by amping up the nutrient level while still keeping them kid favorites.

Kid Friendly Veggie Loaded Tacos

Taco Tuesday…Amplified!

I would venture to say that most households have a staple taco night. It is an easy kid favorite, familiar, and obviously so delicious too! Sometimes I over look the obvious staples to blog because I figure everyone knows how to make a taco right? But do you know how to make a taco that isn’t just meat a cheese? Something that will get some mineral rich veggies and fiber into the kids without the kids complaining? Without having to add the taco meat to a salad? Not that there is anything wrong with a salad, but I’ve been in those little kid years, dear momma! I know salads are not always first pick. And toddlers don’t always digest or chew salads very easily. They also will be full after one or 2 taco shells with taco filling…so let’s get more in every bite!

Kid Friendly Veggie Loaded Tacos

Making every bite count…taco style!

Little kids have little bellies. And while I have been the witness to bottomless pit kid appetites, when my girls were very little I found out very quickly that 1 or 2 tacos was about all their bellies could hold, so I had to make those bites count. The secret to veggie loading tacos is all about mixing the meat with veggies that have been cooked with the right technique….a slow, flavorful sauté. Sure, this does add about 10 minutes to your cook-time, but it will be so worth it. And one of the best parts about taco meat is that it can be done in advance on a prep-day, and even frozen for easier weeknights!

Kid Friendly Veggie Loaded Tacos

Older kid & teen benefits

Veggie loading tacos isn’t just beneficial for filling up little bellies. Those growing teenagers can seriously put the food away! Filling them up on protein is important, but fiber rich veggies will help fill up those appetites and help them feel fuller longer. Another benefit to veggie loading the meat is that the added extra veggie mineral nutrients is so vital to the function of all of their organs – hello teenage hormones! Hormones need these mineral nutrients from veggies to function properly, and this is a great way to get those in. And even better if your teen likes a big taco salad – double the veg!

Kid Friendly Veggie Loaded Tacos

Two Birds, One Stone…Veggie Loading & Budgets!

While my main focus in veggie loading these tacos is to get more veggies into your kids, I want to also help you see that this method of making taco meat really stretches that pound or 2 of ground beef for your hungry crew. My family of 5 can pound out a pound of taco meat and then some. But when I veggie load taco meat, not only does the volume of taco meat almost double, giving us more to fill into those taco shells, it is also getting fiber rich veggies into hungry bellies to fill them up.

Kid Friendly Veggie Loaded Tacos

A note about taco seasoning

You can swap the DIY taco seasoning for 1-2 packets of taco seasoning – just be real careful on those ingredient lists – staying organic usually helps with avoiding MSG, GMO’s, and other fillers. Also keep in mind that packets (even many organic ones) add starches, so you will need more bone broth or water because those starches thicken things up. I keep a jar of my DIY taco seasoning doubled or tripled up in my cupboard so it is easy to pull out on taco night.

Kid Friendly Veggie Loaded Tacos

Tips for families with babies, toddlers, and preschoolers

Dear momma, if you have an older baby or toddler, I would invite you to take my “jump in with both feet” method of feeding littles, and just add the veggies in without taking too much care to dice them up super fine. Obviously make it small enough for them to handle in their mouths, but I truly believe that my girls never batted an eye at any meal, from spaghetti to tacos, being “veggie loaded” in their lives because we started them out that way. Babies and toddlers have ZERO frame of reference for what a “taco” should look like. <—Read that again! If this is all they have ever known, it is exactly what they will grow up being used to! In fact when I veggie load these tacos, I typically double the spinach in this recipe – feel free to add more if you wish.

Kid Friendly Veggie Loaded Tacos

Tips for families with older kids and teens

If you have older kids used to “normal” tacos I have a few tips for you to ease them into this idea!

  • First of all, don’t make it a big deal – you make it a big deal and they will feed off that. I would actually just try the taco meat with the chopped veggies, and if they ask what it is, simply tell them! Don’t try to hide it – that really creates some trust issues. Just treat them like normal human beings, and be honest with them.
  • If you know for sure this is going to be a battle, try starting out with half of the veggies recommended here and work up to the full amount. As I said in the section above, this is actually toned down from my usual amount of veggies, but you can bring it down a couple of notches to work up to the full amount.
  • Try using a food processor to really finely chop the veggies so they are truly barely noticeable. Once the taco season is in the mixture, there is zero veggie taste – promise. But I know that some kids have texture issues, so perhaps making the veg super small will help ease those kids into this. In all actuality, the sauté and simmer cooking times really make the veggies very soft and manageable, but I do know that some children can be veggie detectives 🙂
Kid Friendly Veggie Loaded Tacos
Print Recipe
5 from 1 vote

Kid Friendly Veggie Loaded Tacos

Ingredients

  • 2 tbsp friendly fat for cooking in butter, olive oil, avocado oil, tallow, etc
  • 1 small onion diced
  • ½ small red bell pepper diced
  • ½ small head of cabbage sliced thin or shredded
  • 1 large carrot shredded
  • 2-3 cups baby spinach finely chopped
  • 2 cloves of garlic minced
  • 1 lb grassfed ground beef
  • 4 tbsp taco seasoning
  • 1 cup bone broth or water
  • Sea salt/pepper if needed to taste

Instructions

  • In a large skillet, melt the fat over medium heat. Add the onion, pepper, cabbage, and carrot with a big pinch of sea salt, and cook over medium high heat until the veggies are soft and sweet. This will take about 5-10 minutes depending on how small you chopped the veggies (smaller chopped veggies will cook faster).
  • Add the spinach, garlic, ground beef, taco season, and broth to the pan. Break up the beef, and cook the veggies, beef, and broth together for over medium high heat, until the broth comes to a simmer. Reduce the heat to a low simmer, stirring occasionally until the beef is cooked through, and the broth is reduced all the way down so that the taco mixture isn't runny. This takes about 10 minutes.
  • Serve your veggie loaded taco meat with traditional taco shells (we love these blue corn shells or yellow corn shells) or soft shell tortillas with toppings, or over a big salad to make a taco salad (use this French dressing or Fiesta Dressing for the salad!)

Notes

  • Instead of chopping, you could put all of the veggies in a food processor to chop up super small. This is a good technique for kids that don’t like “pieces” in their food, or have aversions to veggies. They will cook down and get so small you’ll never see them this way.
  • You can swap the DIY taco seasoning for 1-2 packets of taco seasoning – just be real careful on those ingredient lists – staying organic usually helps. Also keep in mind that packets add starches, so you will need more bone broth or water because those starches thicken things up.
  • When my kids were little, they always struggled with managing a taco and it’s fillings! I got these little taco holders and they are game changers! 
Kid Friendly Veggie Loaded Tacos

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