Low Carb Taco Casserole Recipe

I swapped rice for cauliflower and blended bold spices, beef and cheese into a Taco Casserole that keeps the carbs low while preserving classic taco flavors.

I’ve been making this Low Carb Taco Casserole for ages and it still surprises me. I mix ground beef with riced cauliflower and little pockets of cream cheese, and somehow it turns into this rich, messy, totally satisfying bake that’s actually low carb.

Every slice is warm, a bit spicy, and weirdly comforting, like taco night but smarter. It’s the kind of Keto Dinner that feels indulgent but won’t wreck your day, and once you try it you’ll get why my family asks for it again and again even on busy weeknights.

Give it a go, you might surprise yourself.

Ingredients

• Ground beef adds rich protein and iron, gives savory, meaty flavor and satisfying fat
• Riced cauliflower brings fiber, low carbs, mild taste and bulk that soaks up flavors
• Cream cheese makes it creamy, higher in fat, adds tang and silky texture
• Sharp cheddar gives melty richness, calcium and bold, salty cheddar punch
• Salsa adds tomatoes, spice, vitamin C and a bright, tangy kick
• Eggs bind everything, supply protein and vitamin D, helps structure the bake
• Onion and garlic give depth, antioxidants, savory aroma that lifts every bite

Ingredient Quantities

• 1 tablespoon olive oil
• 1 pound ground beef (80 to 85% lean) or ground turkey
• 1 medium yellow onion, diced
• 2 cloves garlic, minced
• 2 tablespoons taco seasoning or use a homemade mix: 2 tablespoons chili powder, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1 teaspoon onion powder, 1/2 teaspoon garlic powder, 1/2 teaspoon dried oregano, 3/4 teaspoon salt, 1/4 teaspoon black pepper
• 1 cup salsa (mild or medium)
• 4 to 5 cups riced cauliflower (about 1 medium head) or 12 ounces frozen cauliflower rice
• 8 ounces cream cheese, softened
• 1/2 cup sour cream
• 2 large eggs
• 2 cups shredded cheddar cheese, divided (about 8 ounces)
• 1/2 cup shredded Monterey Jack or Mexican blend cheese, optional
• 1 jalapeno, seeded and chopped, optional
• 1/4 cup chopped fresh cilantro, optional
• 2 green onions, sliced, optional
• Salt and black pepper to taste
• Cooking spray or a little extra oil for the dish, optional

How to Make this

1. Preheat oven to 375 F and grease an 8×8 or 9×9 baking dish with cooking spray or a little olive oil.

2. If using frozen cauliflower rice, thaw and squeeze out excess moisture with paper towels or a clean dish towel; if using fresh riced cauliflower, microwave or sauté it until tender then squeeze out moisture too. Getting it dry is a big hack so the casserole isnt watery.

3. Heat 1 tablespoon olive oil in a large skillet over medium-high. Add the diced onion and cook 3 to 4 minutes until soft, add minced garlic and cook 30 seconds more.

4. Add the ground beef or turkey, break it up and brown until no pink remains, about 5 to 7 minutes. Sprinkle in the taco seasoning (or the homemade mix) plus a little salt and black pepper, stir and cook another minute. Drain excess fat if there’s a lot.

5. Stir salsa and chopped jalapeno into the meat, let it simmer 2 to 3 minutes so the flavors meld, then remove from heat.

6. In a large bowl beat together the softened cream cheese, sour cream and eggs until mostly smooth. Add the drained riced cauliflower, 1 cup of shredded cheddar, the Monterey Jack or Mexican blend if using, chopped cilantro and sliced green onions if you want, then season with a bit more salt and pepper; mix well.

7. Fold the cooked meat and salsa mixture into the cauliflower-cheese mixture until evenly combined.

8. Spread everything into the prepared baking dish, sprinkle the remaining 1 cup shredded cheddar over the top.

9. Bake 20 to 25 minutes until set and bubbly, if you want a browned top broil for 1 to 2 minutes but watch it closely so it dont burn.

10. Let the casserole rest 5 to 10 minutes to firm up, then slice and serve with rice on the side if you like, garnish with extra cilantro, green onions or a dollop of sour cream. Leftovers keep in the fridge 3 to 4 days or freeze for up to 2 months.

Equipment Needed

1. 8×8 or 9×9 baking dish (greased)
2. Large skillet (for browning the meat)
3. Large mixing bowl (for the cauliflower-cheese mix)
4. Measuring cups and spoons
5. Chef knife and cutting board (onion, jalapeno, cilantro)
6. Rubber spatula or wooden spoon (stirring and folding)
7. Whisk or hand mixer (to beat cream cheese, sour cream and eggs)
8. Box grater or shredded cheese already grated
9. Paper towels or a clean dish towel (to squeeze excess moisture from cauliflower)

FAQ

Low Carb Taco Casserole Recipe Substitutions and Variations

• Ground beef: swap for ground turkey or chicken (same weight). They cook faster and are leaner so add 1 tablespoon oil if they’re very lean, and taste may be milder so boost the taco seasoning a bit. For a vegetarian option use 12 oz plant based crumbles, cook the same way.
• Riced cauliflower: substitute equal volume of grated zucchini (squeeze out excess water before using) or about 3 cups cooked spaghetti squash from one medium squash. Both keep it low carb but zucchini will be wetter so dry well.
• Cream cheese / sour cream combo: use 8 oz Neufchatel or 8 oz ricotta + 1/4 cup Greek yogurt for a lighter, still creamy mix. Or swap sour cream 1:1 with full fat Greek yogurt if you want tang with fewer calories.
• Cheddar cheese: use Monterey Jack, Colby, or pepper jack if you want more spice, same cup for cup. For dairy free use an equal amount of a melty vegan shreds but expect a slightly different texture and flavor.

Pro Tips

– Get the cauliflower as dry as humanly possible. Use a clean dish towel or a nut milk bag and squeeze like you mean it, or spin it in a salad spinner for a minute. If it still seems wet, spread it on a baking sheet and pop it in a hot oven for 5 minutes to drive off extra moisture.

– Soften and warm the cream cheese first, then beat it smooth with a hand mixer. Cold chunks will make the filling lumpy, and nobody wants surprise cream cheese bits. If it starts to cool and seize up, microwave in 10 second bursts and stir.

– Bloom the spices in the pan with the meat, don’t just dump them in at the end. A quick toast with the fat brings out way more flavor. Also a teaspoon of tomato paste or a splash of Worcestershire will add deeper savory notes if it tastes flat.

– Let the casserole rest at least 10 minutes after baking, longer if you can. It firms up as it cools so your slices hold together better, plus it gives you time to make a quick topping like fresh cilantro, green onion or a dollop of sour cream.