If you love tacos but want to keep it low-carb, this Keto Friendly Taco Casserole Recipe is about to be your new best friend. This taco casserole is loaded with all of your classic taco toppings but without the fuss of assembling individual tacos. It’s a super easy meal that combines all those mouthwatering flavours into a hearty, easy-to-serve dish that’s perfect for weeknight dinners or feeding a crowd. It may be low carb and keto friendly but I promise it’s packed with such flavour and comfort that’ll have you forgetting you’re even on a diet.
Why This Keto Taco Casserole Works
One of my absolute favourite parts about being on the Keto diet is finding ways to still eat foods I love (aka TACOS) without missing out on flavours or feeling deprived. And turns outs, that most of the foods I love can actually be made into a keto friendly casserole. This low carb taco casserole recipe features everything you love about good ol’ beef tacos and more!
Key Ingredients for Keto Taco Casserole
Does looking at the ingredients in this photo remind you of your last taco Tuesday?! Cause it should! This low carb taco casserole recipe features everything you love about good ol’ beef tacos and more!
- Cauliflower Rice: A low-carb substitute for traditional rice, cauliflower rice provides a light and fluffy texture without the high carb count. Therefore, it’s the perfect base for absorbing all the flavours in this taco casserole recipe. You can use fresh or frozen (no need to thaw first) cauliflower rice for this recipe.
- Ground Beef: A key protein source in the casserole, ground beef adds flavour and substance. It provides that hearty, meaty texture that makes the casserole filling. However, you can use a different kind of ground meat instead, if you prefer.
- Olive Oil: Used to sauté the vegetables and beef, olive oil adds richness and helps cook the ingredients evenly. It’s a heart-healthy fat that fits well into a keto diet.
- Red Bell Pepper: Adds a touch of sweetness and color to the dish. It’s also packed with vitamins and adds a crunchy texture.
- Onion: Adds a savory kick and makes the whole dish smell amazing when cooked. It gets a bit sweet and caramelized, giving this taco casserole that extra flavour boost.
- Taco Seasoning: This blend of spices (cumin, chili powder, paprika, garlic powder, onion powder, oregano, cayenne, salt, and pepper) infuses the casserole with classic taco flavours. It’s essential for giving the dish that familiar taco taste. To make the homemade taco seasoning, add all ingredients to a small bowl and whisk until evenly mixed. Set aside.
- Tomato Paste: Adds a rich, concentrated tomato flavour to the filling.
- Juice from Pickled Jalapeńos: Adds a tangy, spicy kick to the casserole. Additionally, it enhances the flavour profile with a touch of acidity and heat.
- Shredded Cheese: Sprinkled on top of both the filling and the final product, shredded cheese adds creaminess and a delicious melted layer. It’s a keto staple for adding flavour and binding ingredients together. I like using marble cheese for this recipe. However, any kind of cheese (as long as it melts well) will do the trick just fine. Cheddar, monterey Jack, or colby cheese make great options. To avoid added starch, shred the cheeses from block rather than using pre-shredded bagged cheese.
Essential Toppings for Keto Taco Casserole
What’s a good taco without all of the toppings?! Moreover, this taco casserole is easily customizable - choose whatever toppings you want to take it to the next level.
- Sour Cream: Adds a cool, creamy contrast to the taco filling.
- Sliced Olives: Provide a briny, savory element. They add a touch of Mediterranean flavour and are perfect for a low-carb diet. I used sliced ripe black olives for this recipe for taco casserole.
- Tomatoes: Add juiciness and a burst of flavour. They also provide a bit of sweetness and brightness to the dish.
- Shredded Lettuce: Offers a crisp, refreshing crunch.
- Pickled Jalapeńos: Add a tangy, spicy kick.
- Avocado: Provides a creamy, buttery texture and a dose of healthy fats (perfect for a Keto diet). It adds richness and balances out the spiciness with its mild flavour.
- Cilantro: Adds a fresh, herby flavour that brightens up the dish.
Step-by-Step Guide to Making Keto Taco Casserole
Get ready to take your taco night to the next level with this irresistible Taco Casserole Recipe!
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- Preheat the oven: Preheat the oven to 350°F.
- Cook the cauliflower rice: Add the oil to a skillet over medium-high heat and sauté the cauliflower rice until it turns golden brown. Optional - add a tsp of taco seasoning to the cauliflower rice if you want. Transfer it to a greased 9×13 casserole dish, spreading it out in an even layer.
- Cook the ground beef mixture: Add the ground beef, red pepper, and onion to the skillet and cook until the ground beef if browned and the veggies are starting to soften. Drain off any excess fat if needed. Add the taco seasoning, tomato paste, pickled jalapeño juice (if using), and water to the beef mixture. Stir well and cook until all of the liquid is absorbed.
- Assemble the casserole: Spread the mixture evenly over the cauliflower rice in the casserole dish. Sprinkle the shredded cheese evenly over top.
- Bake: Bake in the oven for 10-15 minutes or until the cheese is melted and bubbly.
- Garnish and cool: Sprinkle with fresh chopped cilantro, if desired. Let cool for a few minutes before slicing into portions and topping with desired toppings.
Tips for the Perfect Keto Taco Casserole
- Pre-cook the cauliflower rice: Make sure to brown the cauliflower rice well in the skillet to remove excess moisture. This helps it stay firm and prevents the casserole from becoming soggy. Pan fry the cauliflower rice in oil over medium/high heat until browned.
- Drain the beef (if necessary): Once the ground beef is browned, make sure to drain off any excess fat.
- Simmer the meat mixture: Allow the beef mixture to cook until the water has mostly evaporated.
- Even layering: Spread the cauliflower rice in an even layer in your baking dish to ensure it cooks uniformly and forms a solid base for the casserole.
- Don’t be shy with the shredded cheese! Sprinkle the shredded cheese evenly over the top of the meat mixture. This ensures that the cheese melts evenly and creates a delicious, gooey topping. EXTRA TIP: For the best results, grate your own cheese instead of using pre-shredded cheese.
- Keep an eye on the casserole while it’s baking: Since you’re looking to melt and slightly brown the cheese, it usually takes about 10-15 minutes.
- Add toppings after baking: Add fresh toppings like sour cream, sliced olives, tomatoes, lettuce, cilantro, pickled jalapenos, avocado, and green onions after baking to keep them fresh and vibrant. This also ensures they don’t become soggy and adds a delicious freshness to this dish.
- Allow the casserole to cool for a few minutes after baking.
Serving Suggestions
This taco casserole can be eaten as is, with tortilla chips, over a salad, alongside rice or in a tortilla. Any Mexican inspired sides will be great with this taco casserole. Keto Mexican Beef Bowls are filled with riced cauliflower, delicious seasoned ground beef and a quick homemade salsa. Top them with crumbled queso or cojita cheese and a zesty lime mayo for even more flavor. Spanish Cauliflower Rice is a quick and easy side dish recipe to serve with all of your favorite low carb Mexican and southwestern meals. Now you can enjoy the Queso you love from your favorite Mexican restaurant at home. It's easy to make this traditional dip in less than 10 minutes with only a handful of ingredients.
Make-Ahead and Storage Instructions
Yes, this can definitely be made ahead. Prepare the casserole without toppings then cover and refrigerate. Cover and refrigerate. If you plan to have lots of leftovers leave off the sour cream and lettuce.
Store leftover taco casserole in an airtight container in the refrigerator. It should stay fresh for up to 3-4 days. If you want to keep it longer, you can freeze it in a freezer-safe container for up to 3 months. To reheat, thaw in the refrigerator if frozen, then warm in the oven or microwave until heated through. Either way, for best results, I like keeping the toppings separate from the cooked casserole and only topping when I’m ready to eat for maximum freshness. To freeze: finish the casserole up until the baking step. Allow to cool completely before covering and placing in the freezer. To reheat, preheat the oven to 400 degrees and place in the oven (covered) for 20 minutes.
Is Taco Casserole Keto-Friendly?
This Low Carb Taco Casserole Recipe is the perfect dinner idea for anyone trying to eat low carb or Keto. A satisfying meal that is quick, easy and nutritious.
Can I eat tacos on a keto diet?
Yes, you can eat tacos on a keto diet! To keep them keto-friendly, use low-carb alternatives like lettuce wraps or cheese shells instead of tortillas, or opt for something like this taco casserole made with ingredients like cauliflower rice. You can still enjoy all the classic taco flavours while staying within your carb limits.
Read also: Keto Calorie Counting: A Detailed Guide
How many carbs are in a taco casserole?
The number of carbs in a taco casserole can vary based on specific ingredients and portion sizes. Therefore, to get an accurate count for this low carb recipe, you can use a nutrition calculator to enter the ingredients and quantities you used. This is a really easy recipe to make. It’s low in carbohydrates with only 8 net carbs per serving.
Additional Tips and Information
Should you cook meat before putting it in casserole?
Yes, you should cook the meat before adding it to the casserole. Browning and seasoning the meat beforehand ensures it’s fully cooked, adds flavour, and helps prevent excess grease from making the casserole soggy.
Can I finish this dish on the stove?
You can also finish this dish on the stove and this will prevent the cauliflower from releasing more water.
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