This keto taco casserole recipe makes a simple weeknight dinner full of flavor and fresh ingredients! I'm always in search of easy, healthy meals and this has it all: spiced taco meat, fresh taco fixings and a cheesy, comforting casserole that makes dinner on busy weeknights easy. Top it all with a five-minute avocado cilantro sauce for the perfect combination of Mexican flavors that lightens up the dish.
When it comes to Mexican food, tacos are one of my favorites (right up there with these keto chicken fajitas) and the toppings are where it's at.
It's a quick weeknight meal that the entire family will love, picky eaters and all. Just like regular tacos, it's easy to make and easy to customize which makes it a dinner time win for everyone.
why you'll love this low carb taco casserole
This keto taco bake means taco night is still doable, even if you're watching your carbs.
It's cheesy and comforting, with fresh taco toppings and a vibrant avocado cilantro crema that brings all the flavors together beautifully.
Perhaps my very favorite thing about this meal is you can make it your own.
Want more heat? Toss in a can of diced green chiles. Or more jalapeños. Top it with salsa, sour cream, cotija cheese, etc.
This easy casserole is so simple to modify which makes it the best kind of meal.
Besides the fact that it's a delicious, low carb casserole spin on Taco Tuesday, there are so many other reasons why I love this recipe.
- Easy to prepare- It relies on a few store-bought items, like pre-made salsa (or enchilada sauce) and frozen riced cauliflower. These shortcuts speed up the prep time and ensures big flavor, too.
- Good for you- There aren't too many casseroles that you can actually call "healthy," but this taco casserole with cauliflower is a complete meal that is nutrient dense, high in protein, gluten free and keto diet friendly.
- Perfect for meal prep - Whether you have dinnertime leftovers or you're looking for an easy meal prep recipe, this checks both boxes!
cheesy keto taco casserole ingredients
For this cheesy keto taco casserole recipe, you will need these simple ingredients:
- Yellow onion. For a subtle onion flavor that cooks into the ground beef mixture.
- Poblano or jalapeño pepper. Diced and sautéed with the onion, a pepper adds a little bit of heat to the dish. If you're cooking for little eaters, I recommend a poblano since it's more mild.
- Grass-fed ground beef. The best part about this recipe is that it's incredibly versatile! I use grass-fed lean ground beef (preferably 85/15 or leaner) but you can swap in ground turkey or another type of ground protein.
- Spices. A quick, homemade taco seasoning is a combination of ground cumin, chili powder, garlic powder and salt, but feel free to use your favorite store-bought seasoning if you prefer.
- Frozen riced cauliflower. This versatile veg adds a "rice" element to the dish. Using frozen riced cauliflower is the way to go since it cuts down on the overall prep time and eliminates the need to rice your own cauliflower.
- Fresh salsa or enchilada sauce. You can choose whichever you prefer here! I personally love Siete's red enchilada sauce for this dish, but it's also great with a fresh salsa (the kind in the refrigerated section of the grocery store). Or, go with a homemade version and use my tomatillo green chili salsa!
- Shredded cheese. I recommend a mild cheddar cheese, a Mexican blend or taco blend.
- Toppings. Choose your favorite taco toppings!I like this casserole topped with shredded lettuce or cabbage, black olives, sliced jalapeños, thinly-sliced radishes, green onions and avocado, with a little bit of hot sauce on the side.
- Avocado cilantro crema. This is optional but easy to make while the casserole bakes! The main ingredients are avocado, sour cream, cilantro, and lime juice. To make this recipe, you will need a large skillet that is oven-safe. If you don't own one, you can also prepare the first steps in a large pan on the stovetop, then transfer the ingredients to a casserole dish for the oven.
how to make a keto taco casserole
Here's a look at the steps for how to make this simple low carb taco casserole, but be sure to scroll to the bottom of the page to view the printable recipe card.
In a large, oven-safe skillet, cook the onion and jalapeño for a few minutes to soften. Add the ground beef and seasonings and cook until browned, about 5 minutes.
Stir in the riced cauliflower. Cook until the cauliflower is heated through. Stir in the enchilada sauce or salsa, then simmer for 3-4 minutes over medium high heat to let the sauce reduce a little bit.
Remove from heat and stir in half of the cheese. Top the casserole with the other half of the cheese. Bake at 350°F for 15 minutes or until the cheese is melted.
Make the avocado cilantro crema by combining all of the sauce ingredients in a small bullet blender or food processor. Blend until smooth then pour into a serving bowl.
When the casserole is done, take it out of the oven and let it rest for 5 minutes. Serve with crema and your favorite taco toppings like onions, fresh cilantro, sour cream, lime wedges.
pro tips for this low-carb casserole
- Store leftover casserole in an airtight container in the refrigerator for up to five days. Store the avocado cilantro sauce and all of the taco casserole toppings separately.
- For a dairy-free casserole: Omit the cheese and only use about 8 ounces of salsa/enchilada sauce. To make a dairy-free cilantro avocado crema, swap the sour cream with a dairy-free yogurt (like unsweetened cashew yogurt) or olive oil.
- You can swap the ground beef for ground turkey or chicken for this low-carb taco casserole.
- If using a ground beef with higher fat content, spoon out any excess fat before adding the riced cauliflower.
- If you are making this in advance, skip the baking step. When you’re ready to serve, top the keto casserole with the remaining 1 cup of cheese, then bake.
you might also love
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- Keto chicken tortilla soup is a delicious, year-round recipe that's quick, cozy, and flavorful.
- This keto chili recipe is a hearty, no-bean option that is loaded with spices, veggies and ground beef!
- Avocado mango salsa is fresh, flavorful and a great topping or side!
Keto Taco Casserole with Avocado Cilantro Crema
This keto taco casserole is cheesy and comforting, with all your favorite taco fixings and an avocado cilantro crema that makes a fresh and flavorful topping. It's a low-carb and gluten-free meal with options for dairy-free substitutions.
Ingredients
Keto taco casserole
- 2 tablespoons avocado oil
- 1 yellow onion, diced
- 1 jalapeño, de-seeded and diced (optional)
- 1 pound ground beef (preferably grass-fed 85/15 ground beef or leaner)
- 1-½ tablespoons ground cumin
- 1 tablespoon chili powder
- ½ teaspoon garlic powder
- 1 teaspoon fine sea salt
- 10 ounces frozen riced cauliflower
- 12 ounces fresh salsa OR enchilada sauce
- 2 cups grated mild cheddar, taco or Mexican blend
- toppings of choice: shredded romaine or green cabbage, cilantro, fresh or jarred jalapeños, sliced radishes, sour cream, etc.
Avocado cilantro crema
- ¼ cup sour cream
- 1 large handful cilantro
- ½ large avocado
- juice of 1 large lime
- 1 garlic clove
- 1 small piece of jalapeño (about 1 inch for mild heat)
- ¼ cup water
- salt and pepper, to taste
Instructions
- Preheat the oven to 350°F. Heat a large, oven-safe skillet over medium-high heat. Add the oil and when it glistens, add in the diced onion and jalapeño. Cook for 3-4 minutes to soften.
- Add ground beef and seasonings and cook until browned, about 5 minutes.
- Add in the frozen cauliflower rice and cook for 4-6 minutes or until the mixture is heated through and the moisture from the frozen rice is mostly cooked out.
- Stir in the salsa (or enchilada sauce) and simmer for about 3-4 minutes over medium to medium-high heat to reduce the sauce a bit.
- Remove from heat, stir in half the cheese, then cover the top of the casserole with the remaining cheese.
- Transfer to the oven and bake at 350°F for about 15 minutes.
- To make the avocado cilantro crema: In a small food processor or bullet blender, combine the sour cream, cilantro, avocado, lime juice, garlic, jalapeño, and 2 tablespoons of water. Blend/process until smooth. Add more water to adjust the consistency, if needed. Add salt and pepper to taste.
- Remove the taco casserole from the oven and let it sit for about 5 minutes, then serve with crema and toppings of choice. I like fresh radishes, shredded lettuce, more fresh cilantro, black olives and lime wedges on the side.
Notes
- For a dairy-free casserole: Omit the cheese from the casserole and reduce the salsa or enchilada sauce to 8 ounces. For the cilantro crema, swap the sour cream with a dairy-free yogurt like unsweetened cashew yogurt or replace it with olive oil.
- This recipe is easy and versatile since a lot of the flavor comes from a pre-made salsa or enchilada sauce. Just pick up a fresh salsa from the grocery store or use your own favorite. I especially like this with enchilada sauce; Siete red enchilada sauce is my favorite and is made with clean ingredients.
- You can swap the ground beef for ground turkey or chicken, if desired.
- If using a ground beef with higher fat content, spoon out any excess fat before adding the cauliflower rice.
- Storage: Store leftovers in the fridge for up to four days. Keep toppings stored separately if you can.
- Preparing in advance: If you are making this in advance, skip the baking step and just prepare everything in the skillet. Refrigerate until you're ready to bake it. Remove it from the refrigerator 30 minutes before baking. Top with cheese, then bake for 15-20 minutes.
Nutrition Information:
Yield: 8 Serving Size: 1Amount Per Serving: Calories: 374Total Fat: 25gSaturated Fat: 11gTrans Fat: 1gUnsaturated Fat: 12gCholesterol: 84mgSodium: 997mgCarbohydrates: 11gNet Carbohydrates: 8gFiber: 3gSugar: 4gProtein: 26g
This nutritional information is approximate and is provided for convenience as a courtesy.
Sarah says
I made this for dinner tonight and it was delicious! That avocado cream is decadent! I didn’t have any regular jalapeños, so used some jarred/tamed ones which was awesome. I loved the radishes on top too- wouldn’t have thought of that on my own!
Abby says
Hooray! So glad to hear, Sarah! Thank you! 🙂