High-Fiber Black Bean & Veggie Enchilada-Style Casserole – A Comforting, Better-For-You Bake

This is the kind of weeknight dinner that checks all the boxes: hearty, colorful, and loaded with fiber. It tastes like your favorite cheesy enchiladas, but with a lighter, veggie-forward twist. You get the warm tortilla edges, the saucy layers, and a bubbling top that feels cozy and satisfying.

It’s also easy to prep ahead, budget-friendly, and flexible with whatever vegetables you have on hand. If you love bold flavor and a good crunch of fresh toppings, this casserole will be on repeat.

What Makes This Recipe So Good

• Fiber-packed and filling: Black beans, corn, vegetables, and whole-grain tortillas make this hearty without being heavy.
• Big flavor, simple steps: Store-bought enchilada sauce keeps things easy while spices and aromatics add depth.
• Family-friendly: Mild heat with the option to spice it up. Even picky eaters tend to go for the cheesy, saucy layers.
• Great for meal prep: Bakes well, reheats beautifully, and freezes like a champ.
• Flexible: Swap veggies based on what you have.

  Use dairy-free cheese if needed. It’s very forgiving.

What You’ll Need

• Black beans: 2 cans (15 ounces each), drained and rinsed
• Enchilada sauce: 2 to 2.5 cups (red or green; choose your heat level)
• Whole-grain tortillas: 8 to 10 small (corn or whole-wheat; corn is classic and naturally gluten-free)
• Onion: 1 medium, diced
• Bell peppers: 2 (any colors), diced
• Zucchini: 1 medium, diced
• Frozen or canned corn: 1 cup (drained if canned)
• Baby spinach or chopped kale: 2 cups packed
• Garlic: 3 cloves, minced
• Olive oil: 1 to 2 tablespoons
• Ground cumin: 1.5 teaspoons
• Chili powder: 1 teaspoon (adjust to taste)
• Smoked paprika: 1 teaspoon
• Salt and black pepper: To taste
• Shredded cheese: 1.5 to 2 cups (Mexican blend, Monterey Jack, or cheddar; dairy-free works too)
• Fresh toppings (optional but recommended): Diced avocado, chopped cilantro, sliced green onions, pickled jalapeños, lime wedges, plain Greek yogurt or sour cream

How to Make It

1. Prep your oven and pan: Heat oven to 375°F (190°C). Lightly oil a 9×13-inch baking dish.
2. Sauté the aromatics: In a large skillet, warm olive oil over medium heat.

   Add onion and bell peppers. Cook 5 to 6 minutes until softened.

3. Add the rest of the veggies: Stir in zucchini and cook 3 minutes. Add garlic, cumin, chili powder, and smoked paprika.

   Cook 1 minute until fragrant.

4. Fold in beans and greens: Add black beans, corn, and spinach. Cook 2 to 3 minutes until the greens wilt. Season with salt and pepper.
5. Layer the casserole: Spread a thin layer of enchilada sauce on the bottom of the dish.

   Arrange a layer of tortillas to cover. Spoon over a third of the veggie-bean mix, drizzle with sauce, and sprinkle some cheese. Repeat layers (tortillas, filling, sauce, cheese) two more times.

6. Finish and bake: Top with a final layer of tortillas, the remaining sauce, and the rest of the cheese.

   Cover loosely with foil and bake 20 minutes. Uncover and bake 10 to 15 minutes more until bubbling and lightly browned.

7. Rest and garnish: Let it rest 10 minutes to set. Top with cilantro, green onions, avocado, jalapeños, and a squeeze of lime.

   Add a dollop of Greek yogurt or sour cream if you like.

8. Serve: Slice into squares and serve warm. Great with a crisp side salad or simple slaw.

How to Store

• Fridge: Cool completely, then cover and refrigerate up to 4 days.
• Freezer: Wrap individual portions or the whole casserole tightly. Freeze up to 3 months.

  For best texture, add fresh toppings after reheating.

• Reheat: Microwave slices 2 to 3 minutes until hot, or reheat in a 350°F (175°C) oven for 15 to 20 minutes. Add a splash of water and cover if it seems dry.

Why This is Good for You

• High in fiber: Black beans, corn, veggies, and whole-grain tortillas deliver both soluble and insoluble fiber, which supports digestion and helps keep you full longer.
• Plant-forward protein: Beans offer protein without saturated fat, making this a heart-friendly choice.
• Micronutrient-rich: Peppers and spinach bring vitamin C, vitamin A, folate, and potassium. Different colors mean a wider range of antioxidants.
• Balanced comfort food: You get the cozy feel of a casserole with smarter ingredients and plenty of vegetables.

Pitfalls to Watch Out For

• Too much liquid: Watery veggies can make the casserole soupy.

  Sauté until moisture cooks off, and don’t drown the layers in sauce.

• Soggy tortillas: Use a light hand with the sauce between layers. Corn tortillas hold up best; quick-warming them makes layering easier.
• Under-seasoning: Taste the filling before layering. Beans and zucchini are mild and need enough salt and spice to pop.
• Burned top: Keep it covered for the first bake, then uncover to brown.

  If it darkens too quickly, tent with foil.

Alternatives

• Spice swap: Add chipotle powder for smoky heat, or use mild chili powder if you’re spice-sensitive.
• Veggie variations: Try mushrooms, roasted sweet potato cubes, or chopped broccoli. Just pre-cook to reduce moisture.
• Protein boost: Add crumbled tofu, cooked shredded chicken, or turkey if you want extra protein.
• Dairy-free: Use your favorite plant-based cheese or skip cheese and add creamy avocado and extra sauce when serving.
• Gluten-free: Choose certified gluten-free corn tortillas and a gluten-free enchilada sauce.
• Sauce switch: Green enchilada sauce (salsa verde) gives a fresh, tangy twist. Red sauce brings a deeper, chili-forward flavor.

FAQ

Can I make this ahead?

Yes.

Assemble the casserole up to the point of baking, cover, and refrigerate for up to 24 hours. Add 5 to 10 extra minutes to the bake time since it will be cold.

Do I need to fry the tortillas first?

No. You can use them as-is or briefly warm them to make layering easier.

Corn tortillas hold up best without frying in this style of casserole.

How spicy is this recipe?

That depends on your sauce and chili powder. For a mild version, use mild enchilada sauce and reduce the chili powder. Add jalapeños, hot sauce, or chipotle for more heat.

Can I use homemade enchilada sauce?

Absolutely.

Homemade is great if you have time. Just aim for a medium-thick consistency so the casserole isn’t watery.

What cheese works best?

A melty cheese like Monterey Jack, a Mexican blend, or mild cheddar works well. For dairy-free, choose a plant-based cheese that melts nicely, or use a cashew queso.

How do I keep leftovers from drying out?

When reheating, cover and add a splash of water or extra sauce.

Fresh toppings like avocado and lime also bring back moisture and brightness.

Can I add rice or quinoa?

Yes. Stir in 1 to 1.5 cups of cooked rice or quinoa with the bean mixture. Reduce sauce slightly so the casserole doesn’t get too wet.

Will this freeze well?

Yes.

Freeze in portions for easy lunches. Thaw overnight in the fridge or reheat from frozen, covered, at 350°F (175°C) until hot in the center.

Final Thoughts

This High-Fiber Black Bean & Veggie Enchilada-Style Casserole is the kind of recipe that makes eating well feel easy. It’s flavorful, filling, and flexible enough for any night of the week.

Keep the pantry staples on hand, swap in whichever vegetables you have, and let the oven do the work. With simple steps and reliable results, you’ll have a wholesome, crowd-pleasing meal that’s just as good on day three as it is straight from the oven.