Cheesy Low-Carb Taco Casserole
A warm, cheesy, satisfying taco casserole made with seasoned ground beef, creamy cheese, and fresh toppings—without tortillas or rice. It’s naturally low in carbs and easy to customize with cauliflower rice, jalapeños, avocado, olives, or sour cream.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 6
Ingredients
- 1½ lb (680 g) lean ground beef
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 2 tablespoons taco seasoning
- ½ teaspoon ground cumin
- ½ teaspoon smoked paprika
- ½ teaspoon salt, or to taste
- ¼ teaspoon black pepper
- 4 oz (115 g) cream cheese, softened
- ½ cup (120 g) sour cream
- ½ cup (120 g) salsa, preferably low-sugar
- 1½ cups shredded cheddar cheese
- ½ cup shredded Monterey Jack cheese
- 1 cup cauliflower rice, cooked and well drained, optional
- 1–2 jalapeños, sliced, optional
Toppings
- Diced tomatoes
- Chopped lettuce
- Fresh cilantro
- Sliced avocado
- Jalapeño slices
- Black olives
- Sour cream
- Extra shredded cheese
- Fresh lime wedges
Instructions
- Preheat the oven: Heat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
- Brown the beef: Heat a large skillet over medium-high heat. Add the ground beef and cook for 6–8 minutes, breaking it apart with a spoon, until browned. Drain excess grease if necessary.
- Add aromatics and seasoning: Add the diced onion and cook for another 3–4 minutes until softened. Stir in the garlic, taco seasoning, cumin, smoked paprika, salt, and black pepper. Cook for 1 minute.
- Make it creamy: Reduce the heat to low. Add the softened cream cheese, sour cream, and salsa. Stir until the cream cheese melts and the mixture becomes creamy and well combined.
- Add cauliflower rice: If using cauliflower rice, stir it into the beef mixture. Make sure the cauliflower rice has been cooked and squeezed or drained well so it doesn’t make the casserole watery.
- Layer the casserole: Transfer the mixture to the prepared baking dish and spread it evenly. Sprinkle the cheddar and Monterey Jack cheese over the top.
- Bake: Place in the oven and bake for 18–22 minutes, until hot and bubbling and the cheese is completely melted.
- Brown the cheese: For a golden, bubbly top, switch to broil for 1–2 minutes, watching carefully so the cheese doesn’t burn.
- Rest and garnish: Let the casserole rest for about 5 minutes. Add your favorite taco toppings just before serving.
🌶️ Easy Variations
- Extra protein: Use very lean ground beef or substitute ground turkey or chicken.
- More vegetables: Add zucchini, bell peppers, spinach, or extra cauliflower rice.
- Spicy: Add diced jalapeños, cayenne pepper, or hot salsa.
- Loaded taco style: Finish with avocado, olives, tomatoes, cilantro, and sour cream.
- Lower carb: Skip the onion and use a low-carb salsa while keeping toppings such as lettuce, cheese, avocado, and sour cream.
💪 Protein & Low-Carb Notes
This casserole is high in protein and naturally low in carbohydrates because it doesn’t use tortillas, rice, or traditional flour-based ingredients. Using lean ground beef and keeping the cheese portions controlled can make it more suitable for a calorie-conscious, high-protein meal. Exact macros will depend on the brands and toppings you use.
