If you’re following a low-carb or keto lifestyle but still crave bold, comforting flavors, this Low Carb Taco Casserole is the perfect meal! It’s packed with seasoned ground beef, melty cheese, and fresh toppings, all layered over a flavorful cauliflower rice base. In just 25 minutes, you can have a hearty, family-friendly dinner that satisfies taco cravings without the carbs.
Whether you’re meal prepping, feeding a crowd, or looking for a quick weeknight meal, this Low Carb Taco Casserole will quickly become a go-to favorite. Read on for a step-by-step guide, cooking tips, and tasty variations!
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Why You’ll Love This Low Carb Taco Casserole ❤️
✔ Low Carb & Keto-Friendly – Made without tortillas or high-carb fillers, this dish keeps your carbs in check.
✔ Quick & Easy – Ready in just 25 minutes, making it ideal for busy weeknights.
✔ Family-Approved – Serve with optional rice for non-keto family members while keeping your portion low-carb.
✔ Great for Meal Prep – Store leftovers for a delicious heat-and-eat lunch the next day.
✔ Customizable – Add your favorite taco toppings to make it your own!
Low Carb Taco Casserole Ingredients 🛒
For the Casserole Base:
- 10 ounces frozen cauliflower rice (acts as a low-carb substitute for traditional rice)
- 2-3 tablespoons oil (avocado or olive oil works great)
- 2 lbs ground beef (ground turkey or chicken can also be used)
- 1 small red bell pepper (chopped)
- 1 small white onion (chopped)
- 4 tablespoons taco seasoning (store-bought or homemade)
- 1 tablespoon tomato paste (adds depth and richness)
- ½ cup water (helps blend the seasoning into the beef)
- 3 cups shredded Colby/Jack cheese (or use cheddar, Monterey Jack, or Mexican blend)
- 1 cup sour cream (adds a creamy topping)
Toppings:
- Chopped lettuce (for freshness and crunch)
- Chopped tomatoes (adds juiciness)
- Sliced black olives (for a salty, briny touch)
- Avocado or guacamole (adds creaminess)
- Fresh cilantro (brightens up the dish)
- Sliced jalapeños (for a spicy kick)
- Salsa or hot sauce (for extra flavor)
How to Make Low Carb Taco Casserole
Step 1: Prepare the Cauliflower Rice
- Preheat oven to 350°F (175°C).
- Pan-fry the cauliflower rice in 2-3 tablespoons of oil over medium-high heat until it’s browned and slightly crispy. This step helps remove excess moisture, preventing the casserole from becoming soggy.
- Transfer the cooked cauliflower rice to a greased 2-quart casserole dish and spread it into an even layer.
Pro Tip: Want more flavor? Cook the cauliflower rice with a pinch of salt, garlic powder, and cumin to enhance the taste.
Step 2: Cook the Ground Beef
- In a large skillet, cook the ground beef, red bell pepper, and onion over medium-high heat until the beef is browned and the vegetables are softened.
- Drain any excess grease, if necessary.
- Stir in the taco seasoning, tomato paste, and water, mixing well to coat the meat evenly.
- Simmer for 2-3 minutes until most of the liquid is absorbed.
Step 3: Assemble and Bake
- Transfer the seasoned beef mixture to the casserole dish, spreading it evenly over the cauliflower rice.
- Sprinkle the shredded cheese evenly over the top.
- Bake for 10-15 minutes, or until the cheese is melted and bubbly.
Step 4: Add the Final Toppings
- Spread sour cream over the top of the melted cheese for a creamy layer.
- Sprinkle additional shredded cheese, then add your favorite taco toppings:
- Chopped lettuce
- Diced tomatoes
- Sliced black olives
- Avocado or guacamole
- Cilantro and jalapeños
- A drizzle of salsa or hot sauce
- Serve hot and enjoy!
Pro Tip: Want extra crunch? Add a handful of crushed pork rinds or low-carb tortilla chips on top before serving!
Taco Casserole Variations & Substitutions
✅ Protein Options – Swap ground beef for ground turkey, chicken, or pork. For a vegetarian option, use crumbled tofu or black soybeans.
✅ Spice Level – Make it spicier by adding extra chili powder, cayenne pepper, or hot sauce.
✅ Cheese Choices – While Colby/Jack cheese is great, you can also try pepper jack, sharp cheddar, or a Mexican cheese blend.
✅ Make It a Dip – Instead of a casserole, serve the beef and cheese mixture in a skillet with low-carb tortilla chips or veggie dippers.
✅ Add More Veggies – Bulk up your casserole by mixing in sautéed mushrooms, zucchini, or spinach.
What to Serve with Low Carb Taco Casserole
While this dish is delicious on its own, here are a few low-carb side ideas:
🥑 Guacamole or Sliced Avocado – A creamy, nutrient-rich addition.
🥗 Mexican Slaw – Shredded cabbage with a tangy lime dressing.
🌶️ Stuffed Mini Bell Peppers – Fill halved peppers with extra taco meat and cheese.
🥒 Cucumber Slices or Jicama Chips – Great for scooping up the casserole.
Pro Tip: If serving to non-keto eaters, offer white rice, tortilla chips, or warm tortillas on the side!
Low Carb Taco Casserole – A Flavor-Packed Keto Dinner 🌮🧀
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
Ingredients
For the Casserole:
- 10 oz frozen cauliflower rice
- 2–3 tbsp oil
- 2 lbs ground beef
- 1 small red bell pepper, seeded and chopped
- 1 small white onion, chopped
- 4 tbsp taco seasoning
- 1 tbsp tomato paste
- ½ cup water
- 3 cups shredded Colby Jack cheese
- 1 cup sour cream
Toppings (optional but recommended!)
- Chopped lettuce
- Chopped tomatoes
- Sliced black olives
- Avocado or guacamole
- Fresh cilantro
- Sliced jalapeños
- Salsa or hot sauce
Instructions
1️⃣ Preheat the Oven:
- Preheat your oven to 350ºF (175ºC).
- Grease a 2-quart casserole dish.
2️⃣ Cook the Cauliflower Rice:
- Heat 2-3 tbsp oil in a pan over medium-high heat.
- Add the frozen cauliflower rice and sauté until browned, about 5 minutes.
- Transfer to the greased casserole dish and spread into an even layer.
3️⃣ Cook the Taco Meat:
- In the same pan, brown the ground beef with the red bell pepper and onion over medium-high heat.
- Drain any excess fat if needed.
- Stir in the taco seasoning, tomato paste, and water.
- Cook until the liquid absorbs and everything is well combined.
- Transfer to the casserole dish, spreading the beef mixture evenly over the cauliflower rice.
4️⃣ Bake the Casserole:
- Sprinkle 3 cups of shredded cheese over the beef layer.
- Bake for 10-15 minutes until the cheese is melted and bubbly.
5️⃣ Add Toppings & Serve:
- Spread sour cream evenly over the top of the casserole.
- Sprinkle with extra shredded cheese and your favorite toppings like lettuce, tomatoes, olives, avocado, and jalapeños.
- Serve hot and enjoy!
Notes
- Make it spicier: Add diced jalapeños or a pinch of cayenne to the taco meat.
- Extra creamy: Mix 4 oz of cream cheese into the beef mixture before baking.
- Different proteins: Swap ground beef for ground turkey or shredded chicken.
- Meal prep friendly: Store leftovers in an airtight container for up to 4 days.
Frequently Asked Questions (FAQs)
1. Can I make this Low Carb Taco Casserole ahead of time?
Yes! Assemble the casserole up to 24 hours in advance and refrigerate. When ready to eat, bake at 350°F for 15-20 minutes until heated through.
2. How do I store leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or oven until warmed through.
3. Can I freeze this casserole?
Yes! Assemble the casserole (without toppings), cover it tightly, and freeze for up to 2 months. Thaw overnight in the fridge before baking.
4. Is this casserole gluten-free?
Yes! This recipe is naturally gluten-free as long as your taco seasoning and toppings don’t contain gluten.
5. Can I use fresh cauliflower rice instead of frozen?
Absolutely! Just sauté it in oil for 5-7 minutes before using it as the casserole base.
Final Thoughts on Low Carb Taco Casserole
This Low Carb Taco Casserole is the perfect keto-friendly dinner that delivers bold taco flavors without the carbs. It’s easy to make, packed with protein, and customizable with all your favorite toppings.
Whether you’re looking for a quick weeknight meal, a meal-prep option, or a dish for Taco Tuesday, this casserole checks all the boxes. Give it a try and enjoy a healthy, satisfying, and delicious low-carb dinner!