Save It When taco cravings strike but you're committed to your keto lifestyle, this Cheesy Taco Casserole with Cauliflower Rice is your perfect solution. This hearty dish combines all the bold Tex-Mex flavors you love in traditional tacos, but transforms them into a low-carb casserole that's satisfying and family-friendly. The combination of seasoned ground beef, vegetables, and a golden, bubbling cheese topping creates a comfort food masterpiece that you'll want to make again and again.
Save It Cauliflower rice is the secret hero in this dish, providing the perfect low-carb base while absorbing all the savory taco flavors. The combination of cheddar and Monterey Jack cheeses creates that irresistible stretchy, melty texture we all crave, while the sour cream adds a wonderful richness that ties everything together. Each bite delivers a perfect balance of protein, healthy fats, and just enough vegetables to make this a complete one-dish meal.
- 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
- 1. Prepare your oven and skillet
- Preheat the oven to 375°F (190°C). Heat olive oil in a large skillet over medium heat.
- 2. Sauté the vegetables
- Add the onion and bell pepper, sauté for 3–4 minutes until softened.
- 3. Add aromatics
- Add garlic and cook for 1 minute until fragrant.
- 4. Brown the beef
- Add ground beef and cook, breaking up the meat, until browned and cooked through—about 5–6 minutes. Drain excess fat if necessary.
- 5. Add seasonings and tomatoes
- Stir in taco seasoning, salt, pepper, and diced tomatoes with green chilies. Cook for 2 minutes.
- 6. Incorporate the cauliflower rice
- Add riced cauliflower and cook for another 3–4 minutes until just tender. Remove from heat.
- 7. Mix in dairy
- Stir in half of the cheddar and Monterey Jack cheeses, and the sour cream until well combined.
- 8. Assemble the casserole
- Transfer the mixture to a greased 9x13-inch (23x33 cm) casserole dish. Sprinkle the remaining cheeses evenly over the top.
- 9. Bake
- Bake for 15–18 minutes, or until the cheese is melted and bubbly.
- 10. Finish and serve
- Let cool for 5 minutes. Garnish with green onions, cilantro, and avocado if desired. Serve hot.
When preparing the cauliflower rice, you can either use store-bought pre-riced cauliflower or make your own by pulsing cauliflower florets in a food processor until they reach a rice-like consistency. If using frozen cauliflower rice, there's no need to thaw it first—simply add it directly to the skillet and allow a few extra minutes of cooking time. For best results, don't overcook the cauliflower rice before baking, as it will continue to soften in the oven.
This keto taco casserole is incredibly versatile. For a spicier version, add diced jalapeños or a pinch of cayenne pepper to the meat mixture. You can easily swap ground beef for ground turkey or chicken if preferred. For a vegetarian option, replace the meat with additional vegetables like zucchini and mushrooms, plus black soybeans for protein. If dairy sensitivity is a concern, use dairy-free cheese alternatives and coconut cream instead of sour cream. The dish will still be delicious with these modifications.
Serve this keto taco casserole as a complete meal on its own or pair it with keto-friendly sides for a more substantial dinner. A simple green salad with avocado and lime dressing makes an excellent accompaniment. For those not following strict keto, consider serving with a side of cauliflower tortillas. For toppings, set out small bowls of diced avocado, sliced jalapeños, chopped cilantro, and extra sour cream so everyone can customize their portion. This dish pairs wonderfully with sparkling water with lime or a crisp dry white wine.
Save It This Keto Taco Casserole delivers all the comfort and satisfaction of traditional tacos without the carbs. It's a testament to how flavorful low-carb eating can be when you combine the right ingredients and techniques. The dish has become a favorite in many keto households because it doesn't feel like a compromise – just a delicious, hearty meal that happens to fit perfectly into a ketogenic lifestyle. Whether you're strictly keto or simply looking to reduce carbs without sacrificing flavor, this cheesy, protein-rich casserole deserves a regular spot in your meal rotation.
Recipe FAQs
- → Can I substitute ground turkey for beef?
Yes, ground turkey works well as a leaner alternative without compromising flavor or texture.
- → What is the best way to cook riced cauliflower for this dish?
Sauté the riced cauliflower briefly until tender but still slightly firm to avoid excess moisture in the casserole.
- → How can I add more spice to the casserole?
Incorporate diced jalapeños with the vegetables or increase the amount of taco seasoning for extra heat.
- → Is it possible to make this casserole ahead of time?
Yes, prepare the casserole, refrigerate it in an airtight container, and reheat before baking for optimal freshness.
- → What toppings complement this dish best?
Fresh green onions, chopped cilantro, and diced avocado enhance the flavor with a burst of freshness and richness.