Low Carb Taco Casserole Recipe
Introduction
This Low Carb Taco Casserole is a delicious and satisfying meal that combines the flavors of a classic taco with a healthy twist. Using cauliflower rice instead of traditional grains, it’s perfect for those watching their carb intake without sacrificing taste.
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 your oven to 350ºF (175ºC).
- Step 2: Heat oil in a pan over medium-high heat. Add the frozen cauliflower rice and cook until browned, stirring occasionally. Transfer the cooked cauliflower rice to a greased 2-quart casserole dish, spreading it into 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 any excess fat if needed. Stir in the taco seasoning, tomato paste, and water. Cook until the liquid is mostly absorbed, then spread this mixture evenly over the cauliflower rice in the casserole dish.
- Step 4: Sprinkle the shredded cheese evenly over the beef layer. Bake in the preheated oven for 10-15 minutes, until the cheese is melted and bubbly.
- Step 5: Remove the casserole from the oven. Spread the sour cream over the top, then sprinkle with extra shredded cheese if desired. Add your preferred toppings such as chopped lettuce, tomato, olives, avocado, cilantro, jalapeno slices, and salsa or hot sauce before serving.
Tips & Variations
- For extra flavor, try adding a pinch of smoked paprika or cumin to the taco seasoning blend.
- Swap ground beef for ground turkey or chicken for a leaner option.
- Use fresh cauliflower rice if available, but reduce the cooking time as it releases more moisture.
- Make it vegetarian by substituting the beef with beans or a plant-based crumble.
Storage
Store any leftovers covered in the refrigerator for up to 3 days. To reheat, warm in the oven at 350ºF until heated through or microwave individual portions until hot. Add fresh toppings after reheating for the best texture.
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 your own cauliflower rice. Just be mindful of excess moisture and cook it slightly longer to prevent a soggy casserole.
Is this recipe suitable for meal prep?
Absolutely! This casserole stores well and can be portioned out for easy lunches or dinners throughout the week. Just keep toppings separate until ready to serve.
PrintLow Carb Taco Casserole Recipe
This Low Carb Taco Casserole is a flavorful, hearty dish perfect for those seeking a nutritious and satisfying meal with minimal carbs. Featuring a base of pan-fried cauliflower rice, seasoned ground beef with taco spices, and melted cheese, it is topped with creamy sour cream and fresh, vibrant toppings like lettuce, tomato, and avocado to create a delicious, layered casserole that’s simple to prepare and ideal for family dinners.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Category: Main Course
- Method: Stovetop with Baking
- Cuisine: Mexican-inspired
- Diet: Low Carb
Ingredients
Main Ingredients
- 10 ounces Frozen Cauliflower Rice
- 2–3 Tablespoons Oil (such as olive or avocado oil)
- 2 Pounds 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
- Preheat the oven: Set your oven to 350ºF (175ºC) to prepare for baking the casserole later.
- Cook the cauliflower rice: Heat 2-3 tablespoons of oil in a pan over medium-high heat. Add the frozen cauliflower rice and sauté, stirring occasionally, until it becomes browned and slightly crispy. This step enhances the flavor and texture of the cauliflower. Once browned, transfer the cauliflower rice evenly into a greased 2-quart casserole dish.
- Prepare the seasoned ground beef: In the same pan, cook the ground beef, chopped red bell pepper, and chopped white onion over medium-high heat. Break up the meat as it cooks to ensure even browning. When the beef is cooked through and vegetables have softened, drain any excess fat if necessary. Stir in the taco seasoning, tomato paste, and water, then cook while stirring until the liquid is mostly absorbed and the mixture is thick and flavorful. Spread this beef mixture evenly over the cauliflower rice layer in the casserole dish.
- Top with cheese and bake: Sprinkle 3 cups of shredded Colby/Jack cheese evenly over the beef layer. Place the casserole in the preheated oven and bake for 10-15 minutes, or until the cheese is melted and bubbly.
- Add the finishing touches: Remove the casserole from the oven and spread 1 cup of sour cream over the top. For extra richness and presentation, sprinkle additional shredded cheese if desired. Finally, garnish with your choice of chopped lettuce, tomato, sliced black olives, avocado or guacamole, fresh cilantro, sliced jalapenos, and a drizzle of salsa or hot sauce to add freshness and a spicy kick.
Notes
- You can substitute ground turkey or chicken for ground beef if preferred.
- Use different cheese blends such as Monterey Jack or cheddar based on taste.
- Be cautious with the amount of taco seasoning if you prefer less sodium or spice.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.
- Adding a layer of refried beans or black beans can increase fiber and protein, though it will increase the carb count slightly.
Keywords: Low Carb, Taco Casserole, Cauliflower Rice, Ground Beef, Mexican, Healthy Dinner, Gluten Free, Low Carb Dinner
