Low Carb Taco Casserole Recipe
Introduction
This Low Carb Taco Casserole is a delicious and hearty meal that’s perfect for a family dinner or meal prep. Combining flavorful ground beef with cauliflower rice and melted cheese, it offers all the taste of tacos without the extra carbs.
Ingredients
- 10 ounces frozen cauliflower rice
- 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, sliced jalapeno, salsa or hot sauce
Instructions
- Step 1: Preheat the oven to 350ºF (175ºC).
- Step 2: Heat oil in a pan over medium-high heat. Add the frozen cauliflower rice and cook until browned. Transfer to a greased 2-quart casserole dish and spread in an even layer.
- Step 3: In the same pan, brown the ground beef along with the chopped red bell pepper and onion over medium-high heat. Drain excess fat if necessary.
- Step 4: Add the taco seasoning, tomato paste, and water to the beef mixture. Stir well and cook until the liquid is mostly absorbed.
- Step 5: Spread the beef mixture evenly over the cauliflower rice in the casserole dish.
- Step 6: Sprinkle shredded cheese evenly over the top and bake in the preheated oven for 10-15 minutes, until the cheese is melted and bubbly.
- Step 7: Remove from oven and spread sour cream over the top. Add extra shredded cheese if desired, then garnish with your favorite toppings.
Tips & Variations
- Use fresh cauliflower rice if available for a softer texture.
- Swap ground beef for ground turkey or chicken for a leaner option.
- Add diced jalapenos or a splash of hot sauce into the beef mixture for extra heat.
- To make it vegetarian, replace beef with seasoned black beans or lentils.
- Leftover casserole can be reheated well in the microwave or oven for a quick meal.
Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm in the microwave or oven until hot throughout. This casserole also freezes well—thaw overnight in the fridge before reheating.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use fresh cauliflower instead of frozen cauliflower rice?
Yes, you can pulse fresh cauliflower florets in a food processor to make fresh cauliflower rice. Cook it similarly but keep an eye on the moisture content as fresh may release more water.
Is this recipe suitable for meal prep?
Absolutely. This taco casserole stores well in the fridge and can be portioned out for convenient meals during the week.
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Low Carb Taco Casserole Recipe
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Diet: Low Carb
Description
This Low Carb Taco Casserole is a delicious, hearty dish perfect for those looking to enjoy taco flavors without the carbs. Featuring a base of sautéed cauliflower rice layered with seasoned ground beef, peppers, onions, and melty Colby/Jack cheese, it’s topped with creamy sour cream and fresh, vibrant toppings like lettuce, tomato, and avocado. Baked to perfection, this casserole brings a satisfying Tex-Mex flair that’s ideal for a family dinner or meal prep.
Ingredients
Main Ingredients
- 10 ounces Frozen Cauliflower Rice
- 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
- Sliced Jalapeno
- Salsa or Hot Sauce
Instructions
- Preheat oven: Begin by preheating your oven to 350ºF (175ºC) to prepare for baking the assembled casserole later.
- Cook cauliflower rice: Heat 2-3 tablespoons of oil in a pan over medium-high heat. Add the frozen cauliflower rice and sauté until it becomes browned and slightly crispy. This enhances its flavor and texture. Once cooked, transfer the cauliflower rice to a greased 2-quart casserole dish and spread it into an even layer as the base of the casserole.
- Prepare beef mixture: In the same pan, brown the ground beef along with the chopped red bell pepper and white onion over medium-high heat. Continue cooking until the beef is thoroughly browned and the vegetables are softened. Drain any excess fat if needed. Then stir in the taco seasoning, tomato paste, and 1/2 cup water. Cook the mixture, stirring occasionally, until the liquid has mostly absorbed and the flavors have melded together. Transfer this beef mixture on top of the cauliflower rice layer, spreading it out evenly.
- Add cheese and bake: Sprinkle the shredded Colby/Jack cheese evenly over the beef layer. Place the casserole dish in the preheated oven and bake for 10-15 minutes, or until the cheese is melted and bubbly.
- Final toppings and serve: Remove the casserole from the oven. Spread the sour cream evenly over the top of the melted cheese. Then sprinkle additional shredded cheese if desired, and add your preferred toppings such as chopped lettuce, tomato, sliced black olives, avocado or guacamole, fresh cilantro, sliced jalapeno, and salsa or hot sauce to taste. Serve warm and enjoy!
Notes
- You can swap ground beef for ground turkey or chicken for a leaner option.
- Use your favorite taco seasoning blend or adjust spice level to your preference.
- For extra creaminess, mix some sour cream into the beef mixture before layering.
- This casserole keeps well in the refrigerator for up to 3 days and can be reheated in the oven or microwave.
- Frozen cauliflower rice is recommended for convenience, but fresh cauliflower rice can also be used; just sauté a bit longer until tender.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Tex-Mex
Keywords: low carb, taco casserole, cauliflower rice, ground beef, Tex-Mex, keto-friendly, easy dinner, gluten free
