Low-Fat Green Chili Casserole
A flavorful low-fat green chili casserole layered with roasted green chilies, reduced-fat cheeses, and a light egg white and milk mixture, topped with tomato sauce. Perfect for a comforting yet healthy dish, it pairs well with salads and bread, appealing to those seeking a savory vegetarian option with mild heat.
Ingredients
Instructions
- Preheat oven to 350°F (175°C).
- Open cans of green chilies and rinse in a colander with water; set aside.
- Whisk egg whites and evaporated skim milk until just frothy.
- Spray an 8 x 9-inch ungreased baking dish with a low saturated fat oil spray.
- Layer green chilies in the dish, then sprinkle with the reduced-fat Monterey Jack and Cheddar cheeses.
- Pour one-third of the egg white and milk mixture over the layered chilies and cheese.
- Repeat layering with chilies, cheese, and milk mixture until the dish is full.
- Pour tomato sauce over the top to cover the casserole.
- Bake for 20 to 30 minutes until bubbly throughout.
- Remove from oven and serve with salad and bread.
Tips & Substitutions
To enhance flavor, consider adding chopped onions or bell peppers to the layers. If you want a spicier kick, mix in some jalapeños or cayenne pepper. Substitute the cheeses with other lower-fat options like feta or goat cheese for a different taste. For a gluten-free version, ensure the canned products you use are certified gluten-free.
Serving Suggestions
This casserole pairs beautifully with a fresh green salad and crusty whole-grain bread. For a complete meal, serve alongside black beans or rice. It’s also great topped with fresh cilantro or avocado slices. Browse more Mexican recipes for additional side options to complement your casserole.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the casserole in a preheated oven at 350°F (175°C) for about 15-20 minutes, or until heated through. You can also microwave individual portions for quicker reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Green Chili Casserole contains roughly 348 calories, with 20g protein, 30g carbohydrates, and 16g fat. It is an excellent source of protein (40% of the Daily Value), calcium (35% of the Daily Value), and vitamin A (23% of the Daily Value), and a good source of iron and vitamin C. Note that it is relatively high in sodium, at 856mg per serving (37% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use whole eggs instead of egg whites?
Yes, you can substitute whole eggs for egg whites, but this will increase the fat content of the dish. Use about 2 whole eggs for every 4 egg whites. The texture may also be slightly richer, but it will still work well in this recipe.
Can I freeze the casserole?
Yes, this casserole freezes well. To freeze, allow it to cool completely, then wrap it tightly in plastic wrap and aluminum foil. It can be stored in the freezer for up to 2 months. To reheat, thaw in the refrigerator overnight before baking it again until heated through.
What can I use instead of tomato sauce?
If you don’t have tomato sauce, you can blend canned tomatoes or use salsa as a substitute. For a creamier option, consider using a mixture of sour cream and diced tomatoes. This will add a unique flavor and texture to the casserole.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).