This taco casserole browns ground beef with onion and garlic, stirs in taco seasoning, diced tomatoes and cauliflower rice, then folds it into a mixture of cream cheese, sour cream and cheddar. It bakes in a 9×13 inch dish for 25 to 30 minutes until the top is bubbly and golden. The card lists 5 grams of carbohydrates per serving, and the recipe makes 6 servings in 45 minutes.
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Cauliflower rice stands in for the usual rice or beans, which is how the casserole stays low in carbs. A skillet and a mixing bowl are the only things to wash besides the baking dish.
What Goes in the Casserole
- Ground beef (1 pound): the base. Ground turkey or chicken can replace it for a lighter version.
- Onion and garlic: 1 small diced onion and 2 cloves of minced garlic, cooked with the beef.
- Taco seasoning (1 packet): choose a low-carb one, and for gluten-free, check that the label says so, since some brands hide gluten.
- Diced tomatoes (one 14-ounce can, drained): they add moisture and tang against the rich cheese.
- Cauliflower rice (1 cup): softens in the skillet and takes up the taco flavor.
- Cream cheese (1 cup, softened), sour cream (1 cup) and cheddar (1 cup, shredded): the creamy part. Half the cheddar goes into the filling and half on top.
- Black olives (1/2 cup, optional) and green onions (1/4 cup): the olives go on top for a bit of crunch, and the green onions are the garnish.
Keys to the Method
Cook the beef, onion and garlic over medium heat for about 5 to 7 minutes, until the beef is no longer pink and the onion is translucent. Drain the excess fat so the filling is creamy, not greasy. Stir in the taco seasoning, tomatoes and cauliflower rice and cook for 5 more minutes until the cauliflower is tender.
Soften the cream cheese first. At room temperature it blends smoothly with the sour cream and half of the cheddar. Fold the beef into that mixture, season with salt and pepper, spread it in a greased 9×13 inch dish, and top with the rest of the cheddar and the olives if you are using them. Bake at 350°F.
Let the casserole stand a few minutes after baking. It sets enough to slice and serve, and the flavors settle together.
Variations
- Different meat: ground turkey or chicken instead of beef.
- More vegetables: diced bell peppers or zucchini add color and texture.
- Other cheeses: pepper jack for heat, or mozzarella for a milder, gooey top.
- Toppings: avocado slices or fresh cilantro right before serving.
What to Serve With It
A side salad of mixed greens and sliced avocado with a lime dressing gives a crisp contrast to the creamy filling. Cauliflower mash is a low-carb stand-in for mashed potatoes. Sparkling water with lime goes well as a drink.
Nutrition per Serving
Each serving has about 400 calories, 30 grams of fat (15 grams saturated), 5 grams of carbohydrates, 1 gram of fiber, 2 grams of sugar, 25 grams of protein and 800 milligrams of sodium.
FAQ
Can I make it ahead of time?
Yes. Assemble the casserole, cover it tightly and refrigerate for up to 24 hours before baking. If it goes in cold from the fridge, add a few extra minutes to the baking time.
How should leftovers be stored?
Cool the casserole completely and move it to an airtight container. It keeps in the refrigerator for 3 to 4 days. For longer storage, freeze individual portions and thaw them in the refrigerator overnight before reheating.
Is it gluten-free?
Yes, as long as the taco seasoning is labeled gluten-free.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Keto Creamy Taco Casserole to Delight Your Taste Buds!
Ingredients
Instructions
Preheat the oven to 350°F.
In a large skillet over medium heat, cook the ground beef, onion, and garlic until the beef is browned and the onion is translucent. Drain any excess fat.
Stir in the taco seasoning, diced tomatoes, and cauliflower rice. Cook for an additional 5 minutes until the cauliflower is tender.
In a mixing bowl, combine the softened cream cheese, sour cream, and half of the shredded cheddar cheese. Mix until smooth.
Add the beef mixture to the cream cheese mixture and stir until well combined. Season with salt and pepper to taste.
Transfer the mixture to a greased 9×13 inch baking dish. Top with the remaining cheddar cheese and black olives, if using.
Bake in the preheated oven for 25-30 minutes, or until the cheese is bubbly and golden.
Remove from the oven and let it cool for a few minutes. Garnish with chopped green onions before serving.
Notes
For added flavor, consider topping the casserole with avocado slices or fresh cilantro before serving.
You can substitute ground turkey or chicken for the beef for a lighter option.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 400 calories |
| Sugar Content | 2g |
| Sodium Content | 800mg |
| Fat Content | 30g |
| Saturated Fat Content | 15g |
| Unsaturated Fat Content | 10g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 5g |
| Fiber Content | 1g |
| Protein Content | 25g |
| Cholesterol Content | 100mg |