Keto Taco Casserole Cheesy

This Keto Taco Casserole is a hearty, low-carb dish featuring seasoned ground beef, cauliflower rice, and a golden cheesy topping. It is the perfect solution for satisfying taco cravings while staying keto-friendly and gluten-free, providing all the bold Tex-Mex flavors you love without the extra carbohydrates.

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Ideal for busy weeknights, this casserole is a crowd-pleaser that combines convenience with high-quality ingredients. The blend of cheddar and Monterey Jack cheeses creates a bubbling, savory crust that perfectly complements the spiced beef and vegetable base.

Ingredients

• 1 lb (450 g) ground beef (85% lean)
• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 bell pepper (red or green), diced
• 3 cups (350 g) riced cauliflower (fresh or frozen)
• 1 (10 oz/280 g) can diced tomatoes with green chilies, drained
• 2 tbsp taco seasoning (sugar-free, homemade or store-bought)
• ½ tsp salt
• ¼ tsp black pepper
• 1 cup (110 g) shredded cheddar cheese
• 1 cup (110 g) shredded Monterey Jack cheese
• ½ cup (120 ml) sour cream
• Optional toppings: Sliced green onions, chopped cilantro, diced avocado

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Instructions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Heat olive oil in a large skillet over medium heat. Add the onion and bell pepper, sauté for 3–4 minutes until softened.

Step 3

Add garlic and cook for 1 minute until fragrant.

Step 4

Add ground beef and cook, breaking up the meat, until browned and cooked through—about 5–6 minutes. Drain excess fat if necessary.

Step 5

Stir in taco seasoning, salt, pepper, and diced tomatoes with green chilies. Cook for 2 minutes.

Step 6

Add riced cauliflower and cook for another 3–4 minutes until just tender. Remove from heat.

Step 7

Stir in half of the cheddar and Monterey Jack cheeses, and the sour cream until well combined.

Step 8

Transfer the mixture to a greased 9x13-inch (23x33 cm) casserole dish. Sprinkle the remaining cheeses evenly over the top.

Step 9

Bake for 15–18 minutes, or until the cheese is melted and bubbly.

Step 10

Let cool for 5 minutes. Garnish with green onions, cilantro, and avocado if desired. Serve hot.

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To ensure the best consistency, be sure to drain the excess fat from the beef after browning. This prevents the casserole from becoming oily. If you are using frozen riced cauliflower, sauté it until the excess moisture has evaporated before adding the cheese and sour cream.

Varianten und Anpassungen

For extra spice, consider adding 1 diced jalapeño with the other vegetables. If you prefer a lighter protein, you can easily substitute ground turkey or chicken for the beef. Always ensure your taco seasoning is sugar-free to maintain the keto profile of the dish.

Serviervorschläge

Serve this dish hot with a garnish of green onions, cilantro, and diced avocado. It pairs beautifully with a crisp, dry white wine or sparkling water with lime. Please note that this recipe contains dairy from the cheese and sour cream.

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Each serving of this casserole contains approximately 340 calories, 23g of fat, and only 5g of net carbs. Store any leftovers in an airtight container in the refrigerator for up to 4 days for a quick and delicious low-carb meal later in the week.

Make fresh ice for iced coffee, cocktails, chilling ingredients, and keeping drinks cold while cooking.

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Recipe Questions & Answers

→ Can I substitute ground beef with other meats?

Yes, ground turkey or chicken can be used as alternatives for a lighter protein option while maintaining flavor.

→ Is cauliflower rice essential in this dish?

Cauliflower rice provides a low-carb base that absorbs the spices and moisture, creating a hearty texture without traditional grains.

→ How can I add more spice to the dish?

Adding diced jalapeño peppers during the vegetable sauté enhances heat and complexity without overwhelming other flavors.

→ What cheese types are best for the topping?

Cheddar and Monterey Jack melt well and offer a rich, creamy topping that browns nicely under baking.

→ Can leftovers be stored safely?

Store in an airtight container in the refrigerator for up to 4 days to maintain freshness and flavor.