piece of taco casserole topped with jalapenos, black olives, tomatoes, sour cream, lettuce, and green onions on a plate, more in the background

KETO FRIENDLY TACO CASSEROLE RECIPE

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Get ready to take your taco night to the next level with this irresistible Taco Casserole Recipe! Packed with all of your favourite flavours, cauliflower rice, and cheesy goodness, it’s a Keto friendly meal that’ll have everyone coming back for seconds!

Don’t threaten me with a good taco! I mean, I just looooove tacos in ANY and ALL of the ways any day of the week! In crunchy corn tortillas, in soft flour tortillas, or deconstructed in casserole form.

That’s right – 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. AND the best part is that it’s low carb and keto friendly so everyone can dig in and enjoy without any worries about breaking their diet!

taco casserole with melted cheese in a baking dish surrounded by bowls of toppings

One of my absolute favourite parts about being on the Keto diet (oh jeez, did I forget to mention we started that again… day 6, baby!!!) 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. WHO THE F KNEW?!

Loaded with homemade taco seasoning, perfectly seasoned ground beef, riced cauliflower, and all the taco toppings you can handle, this taco casserole recipe is a total winner. 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. Besides, everyone is going to be so busy enjoying their second (or third) helpings, they won’t even notice the “keto” part.

Who says you can’t have your tacos and eat them too? NOT ME, that’s for damn sure!

INGREDIENTS YOU’LL NEED TO MAKE THIS TACO CASSEROLE RECIPE

ingredients for taco casserole recipe - taco seasonings, jalapeno juice, riced cauliflower, ground beef, onions, cheese, olives, avocado, tomato paste, oil, water, tomatoes, bell pepper, jalapenos, cilantro, lettuce, sour cream
Complete list of ingredients and amounts can be found in the recipe card below.

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! Let’s get into the exact ingredients you’ll need to make this taco casserole in a little bit more detail down below:

THE FILLING

  • 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. Fresh or frozen cauliflower rice works well in 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. Ground turkey, chicken, or pork all make good options.

  • 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. You can use a different oil, such as avocado, instead if you prefer.

  • Red Bell Pepper: Adds a touch of sweetness and color to the dish. It’s also packed with vitamins and adds a crunchy texture. However, you can use a different colour bell pepper instead, if you prefer.

  • 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. White or yellow onions work best for this recipe.

  • 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. Try making your own from scratch at home (in less than 5 minutes!) by following this easy recipe.

  • Tomato Paste: Adds a rich, concentrated tomato flavour to the filling. It thickens the mixture and helps meld all the ingredients together.

  • Water: Helps to create a saucy consistency and dissolve the tomato paste, ensuring that all the flavours blend well.

  • 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. However, you can omit this if you’re not using pickled jalapeños as a topping for your taco casserole.

  • 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. Either way, be sure to grate the cheese yourself for best results.

THE TOPPINGS

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. Here are some of my favourites:

  • Sour Cream: Adds a cool, creamy contrast to the taco filling. It’s a great way to balance the flavours and adds a rich texture.

  • 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. However, sliced ripe green olives would also taste amazing!

  • Tomatoes: Add juiciness and a burst of flavour. They also provide a bit of sweetness and brightness to the dish. You can use salsa instead, if you prefer.

  • Shredded Lettuce: Offers a crisp, refreshing crunch. It’s a great way to add some freshness and texture to each serving.

  • Pickled Jalapeńos: Add a tangy, spicy kick. They’re perfect for those who enjoy a bit of extra heat and a touch of acidity.

  • 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. You can use guacamole instead, if you prefer.

  • Cilantro: Adds a fresh, herby flavour that brightens up the dish. It’s a classic garnish for Mexican dishes and complements the taco flavours well.

  • Green Onions: Add a fresh, slightly sharp bite and a burst of colour to the final dish.
taco casserole in a glass baking dish

HOW TO MAKE A LOW CARB TACO CASSEROLE (KEY TIPS)

forkful of sour cream, lettuce, tomato,, cheese, and ground beef

You can find full instructions for how to make this keto friendly taco casserole recipe in the recipe card down below, but here are a few quick tips to keep in mind:

  • 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. You can use fresh or frozen (no need to thaw first) cauliflower rice for this recipe.

  • Drain the beef (if necessary). Once the ground beef is browned, make sure to drain off any excess fat. This keeps the casserole from becoming greasy and helps the flavours shine through.

  • Simmer the meat mixture. Allow the beef mixture to cook until the water has mostly evaporated. This ensures that the mixture thickens and concentrates in flavour, so it doesn’t make the casserole watery.

  • 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. Additionally, ensure the ground beef and cheese layers are also spread evenly in the casserole dish.

  • 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. Freshly grated cheese melts better and creates a creamier, more evenly distributed topping.

  • 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. Avoid overbaking to prevent the cheese from becoming too crispy or burning.

  • 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. IMHO, one of the best part about this taco casserole is the cool toppings paired with the hot cheesy beef filling fresh out of the oven!

  • Allow the casserole to cool for a few minutes after baking. Consequently, this helps it set up and makes it easier to portion and serve without falling apart.
piece of taco casserole topped with jalapenos, black olives, tomatoes, sour cream, lettuce, and green onions on a plate, bowl of cheese in the background
FAQ

FREQUENTLY ASKED QUESTIONS

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.

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.

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.

HOW SHOULD I STORE LEFTOVER TACO CASSEROLE?

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.

side view of a taco casserole in a baking dish - cauliflower rice on the bottom, cooked ground beef and melted cheese on the top

MORE DELICIOUS CASSEROLE RECIPES I JUST KNOW YOU’LL LOVE

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CHICKEN PARMESAN PASTA BAKE

LOVE THIS RECIPE? PIN IT FOR LATER!

PIN FOR TACO CASSEROLE RECIPE
piece of taco casserole topped with jalapenos, black olives, tomatoes, sour cream, lettuce, and green onions on a plate, more in the background

TACO CASSEROLE RECIPE

Get ready to take your taco night to the next level with this irresistible Taco Casserole Recipe! Packed with all of your favourite flavours, cauliflower rice, and cheesy goodness, it's a Keto friendly meal that'll have everyone coming back for seconds!
no ratings yet
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Dinner, Lunch
Cuisine American, Mexican
Servings 8 Servings

Ingredients
  

FOR THE FILLING

  • 1 head Cauliflower* riced
  • 2 tbsp Olive Oil
  • 2 lbs Ground Beef
  • 1 Red Bell Pepper seeded and diced
  • 1 Onion diced
  • 4 tbsp Taco Seasoning
  • 1 tbsp Tomato Paste
  • 1/2 cup Water
  • 1 tbsp Juice from Pickled Jalapeńo Jar
  • 3 cups Marble Cheese shredded

FOR THE TOPPINGS

Instructions
 

  • Preheat the oven to 350°F.
  • 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.
    cauliflower rice cooking in a skillet
  • Transfer it to a greased 9×13 casserole dish, spreading it out in an even layer.
    riced cauliflower spread out in an even layer at the bottom of a rectangular glass baking dish
  • 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.
    ground beef, red pepper, and diced white onion mixture cooking in a skillet
  • 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.
    ground beef, red pepper, and diced white onion mixture cooking in a skillet
  • Spread the mixture evenly over the cauliflower rice in the casserole dish.
    cooked ground beef and red bell pepper mixture spread out in a rectangular glass baking dish
  • Sprinkle the shredded cheese evenly over top.
    rectangular glass baking dish filled with a casserole topped with unmelted grated marble cheese
  • Bake in the oven for 10-15 minutes or until the cheese is melted and bubbly.
    baked taco casserole garnished with fresh chopped cilantro in a glass baking dish
  • Sprinkle with fresh chopped cilantro, if desired. Let cool for a few minutes before slicing into portions and topping with desired toppings.
    piece of taco casserole topped with olives, lettuce, cheese, tomatoes, sour cream and pickled jalapenos on a plate, casserole dish in the background

Video

Notes

To rice a head of fresh cauliflower, simply pulse it in the food processor a couple of times until you reach your desired rice-like consistency.
You can use frozen riced cauliflower instead, if you prefer – no need to thaw first.
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