Low Carb Taco Casserole Recipe

Introduction

This Low Carb Taco Casserole is a delicious, healthy twist on a classic favorite. Packed with seasoned ground beef, riced cauliflower, and melted cheese, it’s perfect for a comforting weeknight dinner that fits your low carb lifestyle.

Ingredients

• 10 ounces Earthbound Farm Frozen Organic Riced Cauliflower
• 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

Instructions

1. Step 1: Preheat your oven to 350ºF (175ºC). Grease a 2-quart casserole dish and set aside.
2. Step 2: Heat the oil in a pan over medium-high heat. Add the frozen riced cauliflower and cook until browned, stirring occasionally. Transfer the cooked cauliflower to the casserole dish and spread it in an even layer.
3. Step 3: In the same pan, brown the ground beef along with the chopped red bell pepper and onion over medium-high heat. Once cooked, drain any excess fat if needed.
4. Step 4: Add the taco seasoning, tomato paste, and water to the beef mixture. Stir well and cook until the liquid is mostly absorbed. Spread this beef mixture evenly over the cauliflower layer in the casserole dish.
5. Step 5: Sprinkle the shredded Colby/Jack cheese evenly over the beef layer. Bake in the preheated oven for 10 to 15 minutes, until the cheese is melted and bubbly.
6. Step 6: Remove the casserole from the oven and spread the sour cream evenly on top. Sprinkle with extra shredded cheese and your choice of toppings such as chopped lettuce, tomato, black olives, avocado or guacamole, and cilantro before serving.

Tips & Variations

• For extra flavor, add a minced jalapeño to the ground beef while cooking.
• Use ground turkey or chicken instead of beef for a lighter version.
• Swap riced cauliflower with riced broccoli for a different vegetable twist.
• Make it spicier by adding a dash of cayenne pepper to the taco seasoning.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm individual portions in the microwave or oven until heated through. For best texture, avoid reheating multiple times.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh cauliflower instead of frozen riced cauliflower?

Yes, you can pulse fresh cauliflower florets in a food processor until they resemble rice. Cook it the same way, but fresh cauliflower may release more moisture, so drain it well before spreading in the casserole.

Is this recipe suitable for meal prepping?

Absolutely! This casserole stores well and can be portioned into meal prep containers for easy lunches or dinners throughout the week.

Low Carb Taco Casserole Recipe

Print Recipe

★★★★★

4.6 from 130 reviews

This Low Carb Taco Casserole is a flavorful, hearty dish perfect for a satisfying meal with fewer carbohydrates. Featuring a base of riced cauliflower instead of traditional rice, it combines seasoned ground beef, bell peppers, onions, and melted cheese, all baked together and topped with fresh toppings like lettuce, tomato, olives, avocado, and cilantro. It’s an ideal recipe for those looking to enjoy classic taco flavors in a comforting casserole format while keeping carbs low.

• Author: Caleb
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 6–8 servings 1x
• Category: Casserole
• Method: Baking
• Cuisine: Mexican-inspired
• Diet: Low Carb

Ingredients

Scale 1x2x3x

Main Ingredients

• 10 ounces Earthbound Farm Frozen Organic Riced Cauliflower
• 2–3 Tablespoons Oil (such as olive or avocado 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
• Fresh Cilantro

Instructions

1. Preheat Oven: Preheat your oven to 350ºF to ensure it’s ready to bake the assembled casserole.
2. Cook Cauliflower Rice: Heat 2-3 tablespoons of oil in a pan over medium-high heat. Add the frozen riced cauliflower and sauté until it is browned and any excess moisture has evaporated. This process imparts a nutty flavor and improves texture. Transfer the cooked cauliflower rice to a greased 2-quart casserole dish, spreading it out evenly.
3. Brown Ground Beef and Vegetables: In the same or another pan, brown the ground beef along with the chopped red bell pepper and white onion over medium-high heat. Cook until the beef is fully browned and the vegetables are tender. Drain any excess fat to avoid greasiness.
4. Add Seasoning: Stir in the taco seasoning, tomato paste, and 1/2 cup water into the beef mixture. Continue to cook over medium heat, stirring occasionally, until the liquid is mostly absorbed and the mixture thickens slightly.
5. Assemble Casserole: Spoon the seasoned ground beef mixture over the cooked cauliflower rice layer in the casserole dish, spreading evenly. Sprinkle the shredded Colby/Jack cheese evenly on top of the beef layer.
6. Bake: Place the casserole in the preheated oven and bake for 10 to 15 minutes, or until the cheese is melted and bubbly.
7. Add Final Toppings: Remove the casserole from the oven and carefully spread the sour cream evenly over the top. Sprinkle with additional shredded cheese if desired, and garnish with your preferred toppings such as chopped lettuce, diced tomato, sliced black olives, avocado or guacamole, and fresh cilantro.

Notes

• For a spicier casserole, add diced jalapeños or hot sauce to the beef mixture.
• If you prefer, swap sour cream for Greek yogurt as a healthier topping option.
• Use a non-stick or cast iron skillet to brown the cauliflower and beef for the best flavor and texture.
• Make sure to thoroughly drain excess fat from the cooked beef to keep the casserole from being greasy.
• This dish can be prepared ahead of time, assembled, and baked just before serving.

Keywords: low carb taco casserole, riced cauliflower casserole, ground beef casserole, keto taco casserole, Mexican casserole recipe