Low Carb Taco Casserole Recipe
Introduction
This Low Carb Taco Casserole is a flavorful and satisfying dish perfect for a weeknight dinner. Combining seasoned ground beef with cauliflower rice and melty cheese, it’s a hearty meal that’s both delicious and keto-friendly.
Ingredients
- 10 ounces frozen cauliflower rice
- 2-3 tablespoons oil
- 2 lbs ground beef
- 1 small red bell pepper, seeded and chopped
- 1 small white onion, chopped
- 4 tablespoons taco seasoning
- 1 tablespoon tomato paste
- 1/2 cup water
- 3 cups shredded Colby/Jack cheese
- 1 cup sour cream
- Toppings: chopped lettuce, chopped tomato, sliced black olives, avocado or guacamole, cilantro, sliced jalapeno, salsa or hot sauce
Instructions
- Step 1: Preheat your oven to 350ºF (175ºC).
- Step 2: Heat oil in a pan over medium-high heat and pan-fry the frozen cauliflower rice until it is browned. Transfer the browned cauliflower rice to a greased 2-quart casserole dish and spread it into an even layer.
- Step 3: In the same pan, brown the ground beef along with the chopped red bell pepper and onion over medium-high heat. Drain any excess fat if needed.
- Step 4: Stir in the taco seasoning, tomato paste, and water. Cook until the liquid is absorbed, then transfer the beef mixture evenly over the cauliflower rice in the casserole dish.
- Step 5: Sprinkle the shredded Colby/Jack cheese evenly over the beef layer. Bake the casserole for 10-15 minutes until the cheese is melted and bubbly.
- Step 6: Remove from the oven and spread sour cream over the top. Add extra shredded cheese if desired, then finish with your favorite toppings such as chopped lettuce, tomato, black olives, avocado or guacamole, cilantro, jalapenos, and salsa or hot sauce.
Tips & Variations
- For added spice, mix diced jalapenos into the beef mixture before baking.
- Swap out ground beef for ground turkey or chicken for a lighter option.
- Use a mix of cheddar and Monterey Jack cheese for a sharper flavor.
- If you can’t find frozen cauliflower rice, grate fresh cauliflower and squeeze out excess moisture before cooking.
- Serve with a side of cauliflower chips or a crisp green salad for a complete low-carb meal.
Storage
Store leftover casserole in an airtight container in the refrigerator for up to 3 days. To reheat, microwave individual portions until warmed through or reheat in an oven-safe dish at 350ºF for about 10 minutes. Avoid adding sour cream before reheating; instead, add it fresh after warming.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I make this casserole ahead of time?
Yes, you can prepare the casserole layers ahead, cover tightly, and refrigerate for up to 24 hours before baking. Add sour cream and fresh toppings just before serving.
Is this recipe suitable for a keto diet?
Absolutely. The recipe uses cauliflower rice instead of traditional rice or tortilla chips, keeping the carbs low while providing plenty of protein and healthy fats.
PrintLow Carb Taco Casserole Recipe
This Low Carb Taco Casserole combines flavorful ground beef, seasoned with taco spices and simmered with tomato paste, layered over sautéed cauliflower rice and topped with melted Colby/Jack cheese. Finished with a dollop of sour cream and fresh toppings like lettuce, tomato, avocado, and jalapenos, this dish offers a satisfying, gluten-free alternative to traditional taco casseroles that is perfect for a hearty dinner.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Category: Dinner
- Method: Baking
- Cuisine: Mexican-inspired
- Diet: Gluten Free
Ingredients
Main Ingredients
- 10 ounces Frozen Cauliflower Rice
- 2–3 Tablespoons Oil
- 2 Pounds Ground Beef
- 1 Small Red Bell Pepper, seeded and chopped
- 1 Small White Onion, chopped
- 4 Tablespoons Taco Seasoning
- 1 Tablespoon Tomato Paste
- 1/2 Cup Water
- 3 Cups Shredded Colby/Jack Cheese
- 1 Cup Sour Cream
Toppings
- Chopped Lettuce
- Chopped Tomato
- Sliced Black Olives
- Avocado or Guacamole
- Cilantro
- Sliced Jalapeno
- Salsa or Hot Sauce
Instructions
- Preheat Oven: Preheat your oven to 350ºF (175ºC) to prepare for baking the assembled casserole.
- Sauté Cauliflower Rice: Heat 2-3 tablespoons of oil in a pan over medium-high heat. Add the frozen cauliflower rice and cook until it is browned, stirring occasionally. Once browned, transfer it into a greased 2-quart casserole dish, spreading it evenly as the first layer.
- Cook Ground Beef Mixture: In the same skillet, add the ground beef, chopped red bell pepper, and chopped white onion. Cook over medium-high heat, breaking up the meat, until browned and vegetables are softened. Drain excess fat if needed. Stir in the taco seasoning, tomato paste, and water. Cook while stirring until the liquid is absorbed and mixture is well seasoned. Then, transfer this meat mixture evenly over the cauliflower rice layer in the casserole dish.
- Add Cheese and Bake: Sprinkle 3 cups of shredded Colby/Jack cheese evenly on top of the beef layer. Place the casserole in the preheated oven and bake for 10-15 minutes or until cheese is melted and bubbly.
- Finish with Toppings: Remove casserole from oven and spread 1 cup sour cream evenly over the top. Sprinkle with additional shredded cheese if desired, then add your preferred toppings including chopped lettuce, chopped tomato, sliced black olives, avocado or guacamole, cilantro, sliced jalapenos, and any salsa or hot sauce you like. Serve warm.
Notes
- You can use any oil of your preference such as olive oil or avocado oil for sautéing the cauliflower rice.
- If you want to reduce fat content, use lean ground beef or ground turkey.
- Feel free to customize the toppings based on your taste and dietary preferences.
- For a spicier option, add extra jalapenos or hot sauce.
- This casserole can be prepared in advance; just add toppings before serving.
Keywords: Low Carb, Taco Casserole, Cauliflower Rice, Ground Beef, Mexican Casserole, Gluten Free, Easy Dinner, Weeknight Meal
