Low Carb Taco Casserole

This low carb taco casserole layers seasoned ground beef, tangy sugar-free salsa, and a rich blend of cheddar and Monterey Jack cheese over a flavorful bed of cauliflower rice for a hearty, strictly keto-friendly meal. Warm spices like cumin, chili powder, and paprika deliver bold taco flavor without any tortillas or grains, while the cauliflower rice keeps carbs low and soaks up every bit of goodness. Finished with creamy toppings like avocado and sour cream, this cozy baked casserole is perfect for easy weeknight dinners, meal prep lunches, or keto gatherings where comfort and flavor both matter.

Course Dinner, Main Course

Cuisine American, Mexican-inspired

Keyword Cauliflower Rice, gluten free, ground beef, keto, low-carb, meal prep, taco casserole

Prep Time 20

Cook Time 30

Total Time 50

Servings servings

Calories 420kcal

Equipment

large skillet
9x13-inch Baking Dish
Mixing bowl
colander or clean kitchen towel
Cutting board
Chef's knife
Oven

Ingredients

For the casserole base

1 1/2 pounds ground beef (80/20)
3 cups cauliflower rice, thawed if frozen squeezed very dry
2 tablespoons olive oil
1 cup shredded cheddar cheese, divided
1 cup shredded Monterey Jack cheese, divided
3/4 cup thick sugar-free salsa choose a low-carb brand
1/3 cup sour cream full-fat

Seasonings

1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon sea salt plus more to taste
1/4 teaspoon black pepper

Optional toppings for serving

1 medium avocado, diced or sliced
1/3 cup sour cream for topping
1/4 cup fresh cilantro, chopped optional
2 tablespoons sliced jalapeños fresh or pickled, optional
2 tablespoons sliced black olives optional

Instructions

Preheat the oven to 375°F and lightly grease a 9x13 inch baking dish with a little olive oil or cooking spray.
If using frozen cauliflower rice, thaw it completely, then place it in a clean kitchen towel or paper towels and squeeze firmly to remove as much moisture as possible.
Spread the well-drained cauliflower rice evenly over the bottom of the prepared baking dish and drizzle with the olive oil, tossing gently to coat and seasoning lightly with a pinch of salt and pepper if desired.
Heat a large skillet over medium to medium high heat and add the ground beef, breaking it up with a spatula as it cooks.
Cook the beef until well browned with some crispy edges and no pink remaining, then drain off any excess grease if there is more than a thin coating left in the pan.
Reduce the heat to medium low and stir in the chili powder, cumin, smoked paprika, garlic powder, onion powder, salt, and black pepper, coating the beef evenly with the spices.
Add the sugar-free salsa and the sour cream to the seasoned beef and stir until the mixture is creamy and well combined, then taste and adjust salt or spices if needed.
Spoon the beef mixture evenly over the cauliflower rice layer in the baking dish, spreading it all the way to the edges.
In a small bowl, combine half of the cheddar cheese and half of the Monterey Jack cheese, then sprinkle this mixture evenly over the beef layer.
Top with the remaining cheddar and Monterey Jack to create a thick, even cheese layer that will melt into a golden crust as it bakes.
Transfer the casserole to the oven and bake for 18 to 22 minutes, or until the cheese is melted, bubbling, and lightly golden around the edges.
If you prefer a deeper golden top, switch the oven to broil for 1 to 2 minutes, watching closely so the cheese does not burn.
Remove the casserole from the oven and let it rest for about 5 to 10 minutes to set slightly and make slicing easier.
Just before serving, top the casserole with diced avocado, dollops of sour cream, chopped cilantro, sliced jalapeños, and black olives, or set the toppings out so everyone can customize their own portion.
Serve the taco casserole hot as is or over a bed of shredded lettuce for a taco salad style meal, and refrigerate any leftovers in an airtight container for up to 4 days.

Notes

For the best texture, take the time to squeeze the cauliflower rice as dry as possible to prevent a watery casserole and to help it soak up the rich taco flavors. Choose a thick, sugar-free salsa without added sugars or starches to keep carbs in check and avoid excess liquid. This casserole reheats very well, making it ideal for meal prep; simply portion into containers and rewarm in the oven or microwave, adding fresh avocado and toppings after reheating so they stay bright and creamy. For extra spice, add a pinch of cayenne to the beef mixture or use a hotter salsa, and for a milder version, reduce the chili powder slightly and stick with mild salsa.

Nutrition