Vegan Potato Taco Casserole

Jump to Recipe Print Recipe

While my meal prep game hasn’t been quite as strong since having Cooper, potatoes are still prepped nearly every week in the Jones household, even if it just means baking several pounds in a baking dish while we roast some veggies in the oven. Later in the week we may pair them with eggs at breakfast or give them a second quick roast in a pan for some crispiness to pair with a protein and vegetable at dinner. When I have more time to meal prep, though, I love to prepping this potato taco casserole to keep my family going through the week!
vegan potato taco casserole
By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time.

Potatoes for Athletic Performance

This mighty starch is not only tasty at all of these meals, but does an excellent job nourishing us and supporting our active lifestyles! The latter benefit of potatoes is not only for us, but also for any athlete or active individual. It’s why I make it a point to dispel the myth that “white foods are bad” whether I’m speaking to my students, a community group, or a team. It’s also why potatoes in some form are on the menu 4-5 times per week for the minor league baseball teams I work with, and I emphasize the ability to microwave a “baked” potato to college athletes in their dorms.
potato meal prep
You see, potatoes provide the energy needed for athletes and active individuals to perform their best both physically and mentally. A medium potato, regardless of color, will provide 110 Calories of mostly carbohydrate – the preferred energy source for both the brain and your muscles! Without adequate carbohydrate – the macronutrient stored in muscle cells and the liver as glycogen – your body and brain will have a tough time performing their best when your body wants to engage in quick movements, requires energy bursts like sprints, or needs to think quickly. (1)
potato taco bake
On top of the quality energy, potatoes also provide plenty of Vitamin C and one of my favorite facts… more potassium than a banana! Vitamin C is actually used in higher amounts by endurance athletes and athletes who engage in cold weather sports since it is an antioxidant that protects the lungs. The more stress on your lungs, the more protection they need. Potassium is an important electrolyte that aids in muscle, cardiovascular, and nervous system function. (1)
vegan casserole

While the carbohydrate in potatoes seems like a no brainer to fuel your workouts, it’s also important in helping you recover. While protein is most discussed as a post-workout nutrient to aid in muscle recovery, having it paired with carbohydrate is crucial to replace the energy you’ve used during exercise so that you have adequate fuel available to recover and just engage in basic body functions before your next workout. One wonderful benefit of the carbohydrate in potatoes versus some other starches (such as white pasta or rice), is that it provides a high level of satiety. This is helpful when you’re really hungry after a tough training session and need a balanced meal that is also filling. (2)
1 Nutritional data is based on a 5.2 ounce skin-on potato.
2 Gelibter A, et al Satiety following intake of potatoes and other carbohydrate test meals. Ann Nutr Metab. 2013;62:37-43
taco casserole with avocado

Potato Taco Casserole Meal Prep

While my potato meal prep mentioned above is great in “emergency” situations, this potato taco casserole is perfect when you have some time to dedicate to cooking on the weekend. Fall is when I really like to include prep in my routine because, as for most families, this is when I have more of a weekly routine that needs satisfying and energizing food readily available. You can prep the potatoes and taco mixture on the weekend and store in the refrigerator so it’s ready to be popped into the oven on Taco Tuesday for a post-workout dinner. Or, you can bake it on the weekend and divide it up into storage containers to bring to work if you exercise on your lunch break. With 8 servings per recipe, you’ll likely get more than one meal for your family out of this, too.
lentil potato casserole

Other bonuses to this recipe? A balanced amount of protein and about 1/4 of your daily needs for iron, a nutrient that athletes (especially female athletes) need more of than the general population. The lentils are providing most of these nutrients and are a great assist to the mighty potato 🙂
lentil tacos
Let me know in the comments – what is your favorite preparation of potatoes? Do you already include them in your weekly prep?

Find more pre and post-workout potato recipes by clicking the link at the bottom of this post! I already have my eye on some potato donuts and potato edamame breakfast burgers.

vegan potato taco bake

Vegan Potato Taco Casserole

The vegan potato taco casserole is packed with nutrients to fuel athletes and active individuals - plus, it's great for meal prep!
Prep Time 10 mins
Cook Time 55 mins
Course Main Course
Cuisine Mexican
Servings 8

Ingredients
  

  • 2.25 lbs yellow potatoes
  • 1 1/2 tbsp olive oil
  • 3 cloves garlic minced
  • 1 jalapeño minced
  • 1 medium white or yellow onion diced
  • 2 cups cooked green lentils
  • 1 large can (28 oz) diced tomatoes
  • 1 4 ounce can diced green chilies
  • 1/2 cup nutritional yeast
  • 2 tsp chili powder
  • 3/4 tsp garlic powder
  • 3/4 tsp cumin
  • 3/4 tsp paprika
  • 3/4 tsp oregano
  • 3/4 tsp ginger
  • 1/2 tsp tumeric
  • 1/4 tsp cayenne
  • 1/4 tsp black pepper
  • 1/4 tsp salt
  • cilantro to garnish

Instructions
 

  • Set oven to 475 and spray a medium baking dish with cooking spray.
  • After washing your potatoes, dice into 1/4-1/2 inch cubes and toss in 1/2 tbsp olive oil.
  • Place potatoes in baking dish, spread evenly and bake for 40 minutes.
  • While potatoes are baking, heat 1 tbsp olive oil in a large skillet over low-medium heat before adding garlic and jalapeño. Stir and cover for 1-2 minutes.
  • Add onion, stir and cover another 3-4 minutes.
  • Add the tomato, green onion and lentils, stir and cover while you make the taco seasoning, about 3 minutes.
  • Mix together all spices before spreading over mixture in the pan and stirring well.
  • Add the nutritional yeast, stir and remove from heat.
  • Once potatoes have baked to a slight golden brown, remove from the oven and stir before pouring the taco mixture over them.
  • Stir slightly so that the mixture is evenly distributed, and place back in the oven for 15 minutes. Alternatively, you can let the mixture cool and store covered in the refrigerator for up to 4 days before reheating for 30 minutes in the oven.
  • Serve on its own or with greens and avocado.
Keyword vegan potato taco casserole
Tried this recipe?Let us know how it was!

IMG_3308

recipe-redux-linky-logo

Share Your Thoughts

Your email address will not be published.

Recipe Rating