Keto Taco Casserole Cheesy

Treat yourself to the bold, savory flavors of a classic taco night while keeping it low-carb with this Keto Taco Casserole. This dish combines perfectly seasoned ground beef with fiber-rich cauliflower rice and a creamy, golden cheesy topping. It is a hearty, one-pan meal that simplifies dinner time without sacrificing any of the satisfying Tex-Mex taste you love.

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By substituting traditional rice with riced cauliflower, this casserole maintains a fantastic texture while significantly reducing the carbohydrate count. The addition of Monterey Jack and cheddar cheese creates a bubbling crust that pairs perfectly with fresh toppings like avocado and cilantro, making it a hit for both keto followers and the whole family.

Ingredients

• 1 lb (450 g) ground beef (85% lean)
• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 bell pepper (red or green), diced
• 3 cups (350 g) riced cauliflower (fresh or frozen)
• 1 (10 oz/280 g) can diced tomatoes with green chilies, drained
• 2 tbsp taco seasoning (sugar-free)
• ½ tsp salt
• ¼ tsp black pepper
• 1 cup (110 g) shredded cheddar cheese
• 1 cup (110 g) shredded Monterey Jack cheese
• ½ cup (120 ml) sour cream
• Optional Toppings: Sliced green onions, chopped cilantro, diced avocado

Instructions

Step 1: Preheat

Preheat the oven to 375°F (190°C).

Step 2: Sauté Vegetables

Heat olive oil in a large skillet over medium heat. Add the onion and bell pepper, sauté for 3–4 minutes until softened.

Step 3: Fragrance

Add garlic and cook for 1 minute until fragrant.

Step 4: Brown the Beef

Add ground beef and cook, breaking up the meat, until browned and cooked through (about 5–6 minutes). Drain excess fat if necessary.

Step 5: Seasonings

Stir in taco seasoning, salt, pepper, and drained diced tomatoes with green chilies. Cook for 2 minutes.

Step 6: Incorporate Cauliflower

Add riced cauliflower and cook for another 3–4 minutes until just tender. Remove from heat.

Step 7: Mix Dairy

Stir in half of the cheddar and Monterey Jack cheeses, and the sour cream until well combined.

Step 8: Assemble

Transfer the mixture to a greased 9x13-inch (23x33 cm) casserole dish. Sprinkle the remaining cheeses evenly over the top.

Step 9: Bake

Bake for 15–18 minutes, or until the cheese is melted and bubbly.

Step 10: Serve

Let cool for 5 minutes. Garnish with green onions, cilantro, and avocado if desired. Serve hot.

Zusatztipps für die Zubereitung

To prevent the casserole from becoming too watery, ensure the diced tomatoes with green chilies are drained thoroughly before adding them to the skillet. If you are using frozen riced cauliflower, you may need to cook it for an extra minute or two in the pan to ensure any excess moisture evaporates before adding the dairy.

Varianten und Anpassungen

If you prefer a lighter protein, ground turkey or chicken can be used instead of beef. For those who enjoy extra spice, consider adding one finely diced jalapeño to the sautéed vegetables or using a spicy taco seasoning blend. For a dairy-free version, use a plant-based cheese and coconut cream instead of sour cream.

Serviervorschläge

Serve this casserole alongside a crisp garden salad or a side of steamed greens to complete the meal. It pairs beautifully with a sparkling water with a squeeze of lime or a dry white wine. For extra freshness, don't skimp on the diced avocado and freshly chopped cilantro just before serving.

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This Keto Taco Casserole is a flavorful testament to how delicious low-carb eating can be. With its perfect balance of spices, proteins, and healthy fats, it is a dish that will satisfy your taco cravings and become a recurring favorite in your weekly meal rotation.

FAQs About This Recipe

→ Can I use other meats instead of ground beef?

Yes, ground turkey or chicken can be used as substitutes while maintaining the dish's flavor and texture.

→ Is cauliflower rice necessary and why?

Cauliflower rice provides a low-carb, vegetable-based base that absorbs flavors while keeping the dish light.

→ How can I add extra spice to this dish?

Incorporate diced jalapeños during the vegetable sauté step to increase heat and depth.

→ What cheeses work best for the topping?

Cheddar and Monterey Jack blend well, offering both sharpness and creaminess in the melted topping.

→ How should leftovers be stored?

Place in an airtight container and refrigerate for up to 4 days to maintain freshness.

→ What wine pairs well with this dish?

A crisp, dry white wine complements the spices and creamy textures nicely.