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Taco and low-carb? Count me in! All the flavors of tacos but in a casserole.
This delicious casserole offers 10 grams of net carbs and 37 grams of protein. Keto, gluten-free, high-protein
Taco casseroles are a fan favorite for many reasons. They are versatile, easy to make, and just incredibly delicious.
Whether you are planning a meal for a weeknight dinner or hosting a gathering, I can assure you that this taco casserole is going to be a hit!
The best part? They can easily be adapted to fit a low-carb lifestyle without losing any of the classic flavors. Win-win!
This low-carb taco casserole isn’t just tasty. It’s also packed with essential vitamins and minerals to keep your family strong and healthy.
The lean ground beef, red bell peppers, onions, and cheese all provide the perfect balance of flavors and nutrients.
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Pin ItThere are several ways you can make this dish your own. You can try adding more vegetables like mushrooms or jalapenos.
You can also make a combination of different cheeses (like Pepper Jack mixed with cheddar) to add a bit of variety to this meal.
Overall, this dish is a great way to enjoy a comforting homemade meal without compromising the taste and nutrition.
Ingredients and Substitutes
Olive oil (2 tbsp) – Use regular olive oil. Extra virgin olive oil is only meant to be used raw, like in salads.
Cauliflower rice (2.5 cups) – You can also use broccoli rice, or a mix of cauliflower and broccoli.
Lean ground beef (2 lbs) – You can also try using lean ground chicken or turkey. For a plant-based option, use plant-based ground beef.
1 red bell pepper – Try adding different colored bell peppers to add more color and nutrients to the meal.
1 small white onion – You can also use yellow onion. While you can use red onion, keep in mind that it has a stronger flavor.
Taco seasoning (4 tbsp) – Yes! Yes! Yes! Don’t skip this ingredient since it’s the key to packing a punch of flavor.
Tomato paste (1 tbsp)
Water (1/2 cup)
Cheddar, shredded (3 cups) – You can try using a combination of different cheeses. I like to add some Pepper Jack for an extra spicy kick.
Sour cream (1 cup) – if you want to boost the protein intake, you can switch sour cream for regular plain Greek yogurt.
TOPPINGS (OPTIONAL)
Salsa (1 cup) – Use a mild salsa if you don’t like spicy food or choose a spicy option for some extra spiciness.
Chopped lettuce (1 cup) – You can also use kale or spinach.
1 tomato – You can use different types of tomatoes. My favorite are the cherry tomatoes. They are easy to chop and add a bit of sweetness.
10 black olives – If you don’t have black olives you can use green olives as well.
1 avocado – Try using guacamole if you are feeling more adventurous.
Cilantro – Use fresh cilantro.
1 jalapeno – Take away the seeds to remove some of the spiciness.
Mozzarella cheese, shredded (1/8 cup)
How to Make Low-Carb Taco Casserole
Step 1. Preheat your oven to 350F. Grab a 9×13-inch baking dish and coat it with olive oil.
Now, place a frying pan on medium-high heat. Add the olive oil and the cauliflower rice.
Step 2. Cook the cauliflower rice until it’s golden brown. It should take roughly 5-10 minutes.
Step 3. Take the cauliflower rice from the pan and transfer it to the baking dish. Level it out with a spatula.
Step 4. In the same pan, add the beef, bell peppers, and onion.
Step 5. Cook until the beef browns. This should take 5-7 minutes. Make sure that the vegetables soften as well. Drain any excess fat from the pan.
Step 6. Add the taco seasoning, tomato paste, and water.
Step 7. Mix everything thoroughly and cook until the liquid evaporates. It should take about 7-10 minutes.
Step 8. Transfer the beef mixture to the baking dish. Spread it evenly on top of the cauliflower rice.
Step 9. Grab the cheddar cheese and sprinkle it on top of the beef mixture.
Step 10. Place the baking dish in the oven and bake for 10-15 minutes until the cheese has melted.
Step 11. Remove from the oven, spread the sour cream on top, and sprinkle the remaining cheddar cheese.
Step 12. Serve with your favorite toppings, like guacamole, jalapeno, or salsa.
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Pin ItSides for This Taco Casserole
Pairing your low-carb taco casserole with the right sides and toppings can elevate the meal. Here are some of my favorite sides to have with this delicious meal.
- Guacamole
- Cesar salad
- Low-carb tortillas
- Fresh salsa
- Quinoa salad
Storage and Leftovers
One of the. The best thing about this taco casserole is that it stores well. That is why it’s one of my favorite meals to meal prep.
To keep it fresh in the fridge, place any leftovers in an airtight container. They should stay fresh for up to 4 days.
If you want to keep it for longer, place individual portions in a freezer-safe container. This should keep the meal fresh for up to 3 months.
When you are ready to eat it again, warm it in the microwave for 2-3 minutes or bake in the oven at 350F until it’s heated through.
I encourage you to try this recipe and see for yourself how easy and satisfying healthy eating can be.
Other Low Carb Casseroles
- Keto Cauliflower Ziti
- Keto Chicken Bacon Ranch Casserole
- Chicken Broccoli Bake
- Sausage and Spinach Breakfast Casserole
Low Carb Taco Casserole
16 Cals: 568 Protein: 37 Carbs: 14 Fat: 40
Equipment
Ingredients
- 2 tbsp olive oil
- 2.5 cups cauliflower rice
- 2 lbs lean ground beef
- 1 red bell pepper chopped
- 1 small white onion chopped
- 4 tbsp taco seasoning
- 1 tbsp tomato paste
- 1/2 cup water
- 3 cups cheddar shredded
- 1 cup sour cream
Toppings (optional)
- 1 cup salsa
- 1 cup chopped lettuce
- 1 tomato chopped
- 10 black olives sliced
- 1 avocado chopped
- cilantro chopped
- 1 jalapeno sliced
- 1/8 cup mozzarella cheese shredded
Instructions
- Preheat the oven to 350F. Grease up a 9×13 baking dish.
- Heat up a frying pan to medium-high heat. Add in the olive oil and cook cauliflower rice until it’s browned up. It will take around 5-10 minutes.
- Transfer the cauliflower to the baking dish and level it out.
- Now, add the beef, bell pepper, and white onion to the still-hot frying pan. Drain the excess fat, add in the taco seasoning, tomato paste, and water. Stir well and cook until the liquid evaporates and the beef browns up. It will take around 7-10 minutes.
- Transfer the beef to the baking dish and cover the cauliflower evenly.
- Top up with cheddar cheese and bake in the oven for 10-15 minutes.
- Once cooked, spread sour cream over the top of the casserole. Sprinkle with some extra cheddar cheese and cover the casserole with the toppings you like the most, and serve warm.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This was so easy and the ENTIRE family loved it!!!!!