Craving Mexican flavors while following a keto or low-carb lifestyle? This keto taco casserole is a tasty, family-friendly one-pot dinner perfect for any day of the week. This easy keto Mexican casserole is so tasty you won't want to wait until Taco Tuesday!
This recipe is a keeper because everybody likes it, whether they are following a low-carb lifestyle or not! Tacos are a family favorite, and this Keto Taco Casserole has all of the flavors in the confines of one easy-to-make low-carb dish. This recipe is kid-friendly and perfect for when you don't want to cook a meal for yourself and another one for the family.
Why You'll Love This Keto Taco Casserole
- Low in Carbs: This keto taco casserole is only 4.4g net carbs per serving (or 5.5g net carbs including toppings). The recipe excludes crushed taco chips and refried beans, common ingredients in regular taco bakes that add too many carbs.
- Tasty: This is satisfying, hearty, and flavorful comfort food. Feel free to top the casserole with fresh herbs and other Mexican favorites.
- Easy: This is a one-pot dinner that's on the table in 50 minutes. It is also great for meal prep.
- Versatile: You can jazz it up with all your favorite taco toppings.
Ingredients You'll Need
Here's what you'll need to make this delicious keto taco casserole:
- 1 lb ground beef
- 1 small yellow onion, finely diced (70g)
- 2 tablespoons taco seasoning, or more to taste
- ⅔ cup water (160 ml) or beef stock
- ½ cup red bell pepper, diced (74g)
- 1 tin chopped tomatoes (400g / 14oz)
- ½ cup sour cream (120g)
- 1 cup cheddar cheese, shredded (113g)
- 1-2 diced green jalapeño chilli, optional (14g)
- Olive oil
Optional additions:
- Lean ground beef or ground turkey
- Homemade taco seasoning
- Rotel tomatoes
- Cream cheese
- Salsa
- Cottage cheese
Step-by-Step Instructions
Here are the basic steps to make a low-carb taco casserole:
- Preheat the oven: Preheat the oven to 350 degrees Fahrenheit / 180 degrees Celsius.
- Prepare the baking dish: Spray a baking dish with cooking spray.
- Cook the beef and onions: Heat a tablespoon of olive oil in a cast-iron skillet (or nonstick frying pan). Fry the onions and ground beef for 4-5 minutes, breaking up the meat, until browned. Make sure to drain the meat properly since ground turkey isn’t greasy.
- Add the vegetables and seasoning: Add the peppers, taco seasoning, tinned tomatoes, and water or beef stock.
- Simmer: Bring to a boil, then reduce to a simmer and cook for about 7 minutes until thickened, stirring occasionally. Taste the mix.
- Transfer to baking dish: If necessary, transfer the beef mixture into an oven-proof casserole dish.
- Add toppings: Top with sour cream, fresh diced tomatoes, olives, and green onions.
- Add cheese: Top with shredded cheese.
- Bake: Bake in the preheated oven for 25 minutes or until the cheese is melted and bubbling.
- Cool and serve: Allow to cool slightly before serving.
Tips and Variations
- Spice it up: Add some cayenne pepper or red pepper flakes into the ground beef mixture for an extra spicy kick.
- Switch up the protein: For a chicken taco casserole, use shredded chicken breast or ground chicken.
- Make it saucy: Instead of adding water to the meat mixture, add the same amount of tomato sauce or even pomodoro sauce (Italian tomato sauce).
- Add more vegetables: Add sliced bell peppers, or cauliflower rice directly into the casserole alongside the bell peppers.
- Use different meat: You could use shredded chicken instead. Or use a mixture of beef and pork.
- Garnish: Go crazy with the garnishes! Add more sour cream, especially if the casserole is spicy. I love adding a generous serving of sour cream, sliced avocado, and diced tomatoes on top.
- Cheese: You can use any type of shredded cheese that goes well with Mexican food. Shred your own cheese. Not only is it cheaper, but pre-shredded cheese is tossed with an anti-caking agent aka starch.
- No Rotel? No problem - use regular diced tomatoes and a can of green chilis, or just go with the regular tomatoes.
- Fresh spices are key! Use my Taco Seasoning that’s loaded with Texas-inspired flavors, or your favorite brand. Watch for hidden carbs and starches!
Taco Seasoning Recipe
Make the homemade taco seasoning by mixing everything in a bowl. This makes slightly more (approximately 2.5 tbsp) than you need. Add 2 tablespoons for this recipe. Option to add the rest if you prefer more heat.
Read also: Easy Low-Carb Cheese Crackers
Serving Suggestions
We love taco casserole with a crunchy green salad, a portion of cauliflower rice, or keto tortilla chips. Because this low-carb taco casserole recipe is so flavorful, you can keep your side dishes pretty light. It’s also great with simple Cauliflower Rice. I like to add some cilantro and a squeeze of lime to match the flavors of the casserole.
Meal Prep and Storage
- Meal Prep: Batch cook and always make a double portion of this recipe. Then, freeze half, without the toppings. I like to batch cook and always make a double portion of this recipe. Then, I freeze half, without the toppings. You can prepare the filling up to the point where it would go in the oven, but don’t add the cheese.
- Storage: Keto taco casserole keeps well in an airtight container in the fridge for 3-4 days.
- Freezing: Freeze it for 4-6 months. To freeze your beefy taco casserole after baking it, allow it to fully chill in the refrigerator overnight. Then, wrap it in the baking dish in a layer of plastic wrap and a layer of foil, then store it in the freezer.
- Reheating: Warm single servings in the microwave. If you pop the casserole into the oven straight from frozen, cook it at 180C / 350F for around 1 hour. Cover the dish loosely with aluminum foil.
Common Questions
- Is taco casserole keto-friendly? Yes! All of the ingredients in this recipe are low in carbs, which makes it a very keto-friendly dish.
- Can I make this beef taco casserole for a crowd? Yes! Simply scale it up. As the recipe is now, it serves four very generously. Double everything to serve 8, and triple the ingredients to make enough for 12. Just adjust your baking time - cook until it is hot and bubbly throughout.
- Can I make this without onions or add other veggies? Yes! Drop the net carb count by a point or two by omitting the onions and garlic. You can also add diced green bell pepper and other veggies to the beef mixture before baking.
Other Keto Recipes to Explore
- Skillet pork chops
- Jalapeno popper chicken
- Vegetarian enchilada casserole
- Crack cauliflower
- Meaty sausage dish
- Hearty breakfast hash
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto