Swap Ready

Petite Sante Fe Casserole Cups

Casseroles are easy to prepare, mix all the ingredients together and bake.  Sometimes those can be a little boring though.  Dividing this mixture of rice, beans and southwest spices into individual serving sizes makes them fun to eat and also easier to freeze.  It’s easy to take a few out of the freezer and eat for a quick meal.

Petite Sante Fe Casserole Cups


Abbi @ onceamonthmeals.com, adapted from Healthy Tipping Point


  • 0.25 cup chopped onion
  • 1 Tablespoon garlic, minced
  • 0.25 teaspoon salt
  • 0.50 teaspoon pepper
  • 2 teaspoon chili powder
  • 0.5 teaspoon cumin
  • 15 ounces black beans, rinsed and drained
  • 0.75 cup salsa
  • 1.5 cup cooked brown rice
  • 2 eggs, beaten
  • 1 cup cheddar cheese
  • 0.25 cup chopped green chilies


In a large bowl, combine all ingredients.  Spray non-stick muffin tin with non-stick cooking spray.  Divide mixture among muffin cups.  Bake at 350 for 25-30 minutes.

Freezing Directions:

After baking, allow to cool.  Remove from muffin cups and flash freeze.  Once frozen, place in gallon size freezer bags.  To serve, thaw and reheat.

Servings: 6

Nutritional Information:  Serving Size = 2 casserole cups. Calories – 530, Total Fat – 10.4 g, Total Carbohydrates – 84.2 g, Protein – 26.4 g.  Dietary Fiber:  2.8  WW Plus Points: 14

**conversion chart image provided by Erik Spiekermann

8 Responses to “Petite Sante Fe Casserole Cups”

  1. Sherry says:

    This sounds great… if you replaced the brown rice with Quinoa, do think it would still freeze ok?

  2. shelley says:

    Made these tonight. My family LOVED them. The only problem I had was most fell apart when I took them out of the muffin pans. Thought it was because they were hot, but the fully cooled ones were worst.
    Any suggestions?

    • abbi says:

      If you pack the ingredients into the muffin pan and also spray the pan with non-stick cooking spray they should stay together. I used a small spatula and was able to remove them without them falling apart.

  3. Shelley says:

    Do you reheat these in the oven or microwave? For how long?

    • abbi says:

      They can be reheated either way, whichever you prefer. If they are reheated in the oven, I would keep them covered and reheat at 350 for 15-20 minutes.

  4. […] a Month Mom had an absolutely amazing recipe I found called Petite Sante Fe Casserole Cups.  This recipe looks to be clean and makes for some super quick and easy snacks for on the go!  I […]

Leave a Reply

After hitting submit your comment will await moderation.