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Keto taco casserole: Best Cheesy low-carb recipe

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Hello there, foodies! Have you ever tried the famous keto taco casserole recipe? If not, you're in for a treat! The keto diet has taken the world by storm, and it's time to put a spin on your typical taco night. Transform the beloved Mexican food into a dish that the whole family will savor, without having to worry about carbs.

What is a keto taco casserole?

A keto taco casserole is a low-carb version of a beloved Mexican dish that's both healthy and full of flavor. It typically involves sautéing a ground meat of your choice, such as beef or turkey, with bell peppers and homemade taco seasoning. Instead of using traditional rice, a keto taco casserole incorporates cauliflower rice, which is a low-carb alternative, making it perfect for those on a ketogenic diet. The ingredients are combined with cheddar cheese and sour cream, then baked until the cheese is bubbly and golden. This dish is a fantastic way to enjoy all the flavors of a traditional taco in a keto-friendly way, with each serving containing only around 8g net carbs.

keto taco casserole is in a white baking dish.

The Magic of Taco Casseroles

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Keto taco casserole is the perfect combination of all your favorite taco toppings, sour cream, and oodles of cheese. It starts with browning taco meat in a large skillet, then tossing it with Mexican flavors. All the ingredients are layered in a casserole dish and baked until bubbly and golden brown. Plus, it's easy enough for busy weeknights, but also impressive enough for a dinner party.

Supplies Needed

Before we dive into the recipe, let's make sure you have all the necessary supplies:

  • A large skillet
  • Casserole dish or baking dish
  • Large bowl
  • Frying pan
  • Measuring cups and spoons

The Ultimate Keto Taco Casserole Recipe

This recipe has all the delicious Mexican flavors you crave, with a fraction of the carbs. It's a complete meal that can be served with a simple salad on the side.


  • 1 lb ground beef mixture or ground turkey
  • 1 bell pepper, diced
  • 1 cup cauliflower rice
  • 1 cup shredded cheddar cheese
  • 1/2 cup Monterey jack
  • 1/2 cup sour cream
  • 1/2 cup green onions, chopped
  • 2 tablespoons olive oil
  • Homemade taco seasoning to taste
  • Optional toppings: black olives, green chiles, favorite toppings


  1. Preheat your oven to 350 degrees and lightly grease your casserole dish with cooking spray.
  2. In a large skillet over medium heat, cook the ground beef mixture until browned. Drain excess fat.
  3. Add the bell pepper to the skillet and sauté until softened.
  4. Stir in your homemade taco seasoning and cook for another 2 minutes.
  5. In a separate frying pan over medium-high heat, sauté the cauliflower rice in olive oil until tender.
  6. In a large bowl, mix together the cooked meat mixture, cauliflower rice, half the shredded cheese, sour cream, and green onions.
  7. Spread the mixture into the greased casserole dish, and top with the remaining cheese.
  8. Bake for 20-25 minutes, or until the cheese is bubbly and slightly golden.
  9. Top with your favorite toppings and serve hot.

Nutritional Information:

  • Serving Size: 1 slice
  • Calories: 300
  • Fat: 20g
  • Carbs: 8g
  • Fiber: 2g
  • Protein: 22g

Pro Tips for Perfect Casserole

Making a successful keto taco casserole isn't rocket science, but a few tips can help ensure your dish is a hit every time.

  • Choose the Right Meat: You can use any ground meat you like—be it beef, turkey, or chicken. For a leaner option, ground turkey or chicken are excellent choices. If you prefer beef, go for lean ground beef to keep the fat content in check.
  • Sauté your Veggies: Before adding them to your meat mixture, sauté your bell pepper and any other veggies you're using. This step brings out their flavors and ensures they’re adequately cooked.
  • Use Fresh Ingredients: Fresh ingredients, especially when it comes to vegetables and herbs, can make a significant difference in taste.
  • Cauliflower Rice: You can find pre-made cauliflower rice in most grocery stores, but making your own is straightforward. Just grate a head of cauliflower or pulse it in a food processor until it resembles rice.
  • Cheese Choices: A blend of cheddar cheese and Monterey jack offers excellent flavor and meltability. You can also try other cheeses like Colby jack or pepper jack for a different flavor profile.
  • Spice It Up: Don't shy away from spices! Homemade taco seasoning, chili powder, and red pepper flakes are great for adding a kick to your casserole. Don't forget the hot sauce for those who like it extra spicy.
  • Layering Is Key: Make sure to layer your ingredients effectively for the perfect bite every time. Start with the meat and cauliflower rice, then add your cheese and finally your toppings.
  • Bake Until Bubbly: Bake your casserole until the cheese is bubbly and slightly golden on top. This gives you a delightful crust that adds texture to the casserole.

Remember, the best part of any recipe is making it your own. Feel free to experiment with different ingredients and seasonings to perfect your own version of this keto taco casserole!

Comparing Casserole Variations

There's no shortage of variations when it comes to our favorite low carb keto taco casserole recipe. Here's a quick comparison:

Chicken Bacon Ranch Casserole: This dish swaps the ground beef for ground chicken and adds bacon and ranch seasoning. It's a fun twist with a different flavor profile that's sure to please!

Keto Cheeseburger Casserole: This takes all your favorite cheeseburger ingredients and turns them into a low-carb casserole. Instead of taco seasoning, you'll use traditional burger seasonings, and add pickles and tomatoes on top!

Keto Taco Pie: Similar to the casserole, but the taco meat and toppings are baked in a low-carb tortilla shell for a delicious and crunchy twist.

Key Takeaways

Let's highlight some key points about our mouthwatering Keto Mexican casserole:

  • Versatile and Customizable: From ground turkey to ground chicken, the choice of meat can be tailored to your preferences.
  • Keto-Friendly: This dish is perfect for those on a keto diet, with only 8g net carbs per serving.
  • Family Favorite: It’s a recipe the entire family will enjoy, perfect for a comforting dinner time meal.
  • Meal Prep Friendly: Make this dish ahead of time and store it in an airtight container. It’s ideal for meal prep for the week!


If you've been on the lookout for new, delicious recipes that are low-carb recipes and family-friendly, this keto taco casserole is the answer. This hearty and flavorful dish will undoubtedly become a family favorite, giving a whole new meaning to Taco Tuesday!

Not only is this recipe easy to follow, but it also introduces an exciting new twist to the traditional Mexican casserole. So why wait? Turn on that oven and let's make taco night an event the entire family will look forward to!

Give this easy taco casserole a try and enjoy a guilt-free, scrumptious dinner. With the right ingredients and a little creativity, there's no limit to the tasty, low-carb taco casserole recipe you can create. Now, go rule your kitchen with this low-carb, keto-friendly twist to your regular taco night!


What is a keto taco casserole?

A keto taco casserole is a delicious twist on a classic Mexican dish, ideal for those following the keto diet. It’s a low-carb recipe that combines flavorful taco meat, bell peppers, and homemade taco seasoning, all baked together with cauliflower rice and a generous amount of cheddar cheese for a comforting meal.

What makes this keto taco casserole recipe the best one?

This keto taco casserole recipe stands out due to its unique blend of Mexican flavors, use of fresh ingredients, and easy adaptability. The combination of the hearty ground beef mixture, cauliflower rice, and various cheeses provides a satisfying texture and taste. Plus, it's perfect for busy weeknights and meal prep!

What ingredients are needed for a keto taco casserole?

The key ingredients for this keto taco casserole include a ground beef mixture, cauliflower rice, diced bell peppers, olive oil, and homemade taco seasoning. For the cheesy layer, a blend of cheddar cheese and Monterey jack is recommended. Don't forget the sour cream and green onions for an extra burst of flavor!

How do I make a low-carb keto taco casserole?

Begin by sautéing your ground beef mixture in a large skillet over medium heat. Once browned, add your bell pepper and taco seasoning. In a separate pan, sauté your cauliflower rice in olive oil. Combine these in a casserole dish with your cheeses and sour cream, then bake until the cheese is bubbly and slightly golden.

Can I use different kinds of cheese in my keto taco casserole?

Absolutely! While cheddar cheese and Monterey jack are great options, you can also try pepper jack for a little spice, or Colby jack for a creamier texture. Feel free to experiment with your family's favorite cheeses to customize this keto taco casserole recipe.

Why is cauliflower rice used in a keto taco casserole?

Cauliflower rice is a popular low-carb substitute for traditional rice, making it perfect for this keto taco casserole. It adds a pleasant texture and absorbs the flavors of the taco meat and seasoning well, while keeping the dish keto-friendly.

What kind of meat can I use in a keto taco casserole?

The beauty of this keto taco casserole is its versatility. You can use ground beef, ground turkey, or even ground chicken based on your preferences. The key is to ensure the meat is well-seasoned to bring out the best Mexican flavors in your casserole.

Can I prepare this keto taco casserole ahead of time?

Yes, this keto taco casserole is excellent for meal prep. You can prepare the casserole, store it in an airtight container, and bake it when you're ready. This makes it a convenient option for a delicious and low-carb dinner on busy weeknights.

What are some possible variations of a keto taco casserole?

Variations could include a chicken bacon ranch casserole or a keto cheeseburger casserole. You can also experiment with different veggies, cheeses, or even try using low-carb tortilla chips for a crunchy twist on this keto taco casserole.

How many carbs are in a serving of keto-friendly taco casserole?

A typical serving of this keto taco casserole contains around 8g net carbs, making it a satisfying yet low-carb meal suitable for anyone following a keto diet.

What are some tips for making the casserole?

Always choose fresh ingredients and don't skip sautéing the vegetables, as it brings out their flavors. Using homemade taco seasoning can make a significant difference, and be sure to bake the casserole until the cheese is bubbly and slightly golden.

How can I make a vegetarian version of the keto taco casserole?

You can easily make a vegetarian version by substituting the ground meat with a plant-based meat substitute or extra veggies like mushrooms, zucchini, or black olives. You could also add some refried beans for extra protein.

Is keto taco casserole suitable for my entire family?

Definitely! This keto taco casserole is a crowd-pleaser, offering a comforting and flavorful meal that can be enjoyed by the entire family, whether or not they're following a keto diet.

How do I store leftover taco casserole?

Store any leftovers in an airtight container in the refrigerator. They should last for about 3-4 days. You can reheat servings in the oven or microwave, making sure to cover the dish to keep it moist.

Can I freeze keto taco casserole for later use?

Yes, this keto taco casserole freezes well. Simply let it cool completely before covering it with foil and placing it in the freezer. When you're ready to enjoy it, let it thaw in the refrigerator overnight and then reheat in the oven.

What sides go well with low carb taco casserole?

A simple salad with a tangy vinaigrette or some steamed vegetables make a great side for keto taco casserole. For a more filling option, try a low-carb tortilla on the side or a taco bowl filled with your favorite toppings.

What other low-carb casseroles can I try?

There are many delicious low-carb casseroles out there. Consider trying a chicken bacon ranch casserole or a keto cheeseburger casserole. With a little creativity, you can turn any favorite dish into a low-carb delight.

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