This cheesy low-carb taco casserole is loaded with ground beef, onions, rotel tomatoes, cauliflower rice, taco seasoning and, of course, cheese. And this is a low carb taco casserole recipe.
Some of the most popular recipes on this site are low-carb casseroles. So in today’s Friday’s Favorite Featured Recipes, let us remind you about this very delicious and popular recipe. cheesy low carb taco casseroleThere’s just something about cheesy taco casserole that just screams comfort food, even when it’s made with wholesome ingredients like our take on low-carb taco casserole.
What I love most about casseroles is how you can cook them once and then use the leftovers in another meal to reheat or freeze later. Of course, if you have a lot of her teenage boys at home, it might not work. Kids eat this, too, and readers report that kids don’t even realize there’s rice in this low-carb octopus cauliflower in his casserole.
What are the ingredients needed for this recipe?
What inspired this low carb taco casserole recipe?
This recipe was inspired by the ingredients we used in our Ground Beef Cauliflower Rice Taco Bowl, with a little comfort food detour with cheese. (I used a lot of cheese to make this live up to its “cheesy” name, but if you want a paleo and dairy-free recipe, check out Taco Bowl.)
What Adds Mexican Flavor to a Taco Casserole?
This cheesy low-carb taco casserole contains: lotus tomato and green chili (affiliate link), my favorite Southwestern ingredient in dishes like this. If you live where you can’t find a Rotel, you can substitute canned diced cherry tomatoes and canned diced green chillies. See suggestions. in the recipe. (Roten is a 10 oz can, so adjust accordingly) But if you don’t have a Rotel, use diced green chillies. Kalyn’s Taco Seasoning is what gives this casserole a very nice taco flavor.
Tips for making this low-carb taco casserole a success:
Drain the Ro-Tel tomatoes well and cook the cauliflower rice just enough to evaporate some of the water so the finished casserole is not too soggy. If using frozen cauliflower rice, thaw it on the counter before making the casserole.
Want more low-carb Mexican food?
If you’re a fan of taco flavors, check out our low-carb Mexican favorites.
How to make a cheesy low-carb taco casserole:
(Scroll down for the full printable recipe with nutritional information.)
- Transfer the Ro-Tel tomatoes to a colander and drain while you prepare the other ingredients.
- Heat 1 tablespoon of olive oil in a large frying pan and sauté the onions until they are slightly browned.
- Then add the cauliflower rice and cook over medium-high heat for 3 to 4 minutes until most of the water in the cauliflower has evaporated and there is no water left on the bottom of the pan.
- Turn off the heat, add the finely chopped green onions and fry, then transfer the cooked cauliflower rice to a bowl.
- In the same skillet, heat a second tablespoon of olive oil and sear the ground beef until cooked through.
- Add taco seasoning and cook 1-2 minutes.
- Then add the drained lotus tomato and green chili (affiliate link) Cook an additional minute or two.
- Add about 1 teaspoon of salt to the cauliflower rice, mix and heat.
- Remove from heat and stir in 2 cups of grated Mexican cheese blend (less if you don’t want as much cheese).
- Place the mixture in a casserole dish that has been sprayed with olive oil or nonstick spray and top with another tablespoon of grated cheese.
- Bake 30 minutes or until browned.
- I had the taco casserole with salsa and sour cream when I tested the recipe and loved it.
Add salsa, etc. green tabasco sauce (affiliate link), add sour cream, guacamole, pico de gallo, or chopped avocado to the table as desired.
More taco-flavoured dinners:
Instant Pot (or Slow Cooker) Low Carb Cheese Chicken Tacos ~ Kalyn’s Kitchen
Caribbean Jerk Shrimp Tacos ~ In the Life of the Bru Crew
Kalyn’s Perfect Taco Salad ~ Kalyn’s Kitchen
slow cooker chicken taco chili ~ Sugary Sweets
Low Carb Fish Taco Cabbage Bowl ~ Kalyn’s Kitchen
Taco Stuffed Bacon Wrapped Jalapeno Poppers ~ taste and tell
Weekend Meal Prep:
This recipe has been added to a new category called Weekend Meal Prep to help you find recipes that you can prepare or cook on the weekend and eat on the weekday!
Ro-Tel Tomatoes with green Chiles, mild (10 oz. size can, see notes)
1 medium onion, finely chopped
Olive oil 2T
1 lb. packages of fresh or frozen cauliflower rice
1/2 cup chopped green onions
1 pound ground beef
1 T Kalyn’s Taco Seasoning Mix (see note)
1 teaspoon salt (or to taste)
3 cups grated Mexican blend cheese
- If you’re using frozen cauliflower rice, thaw it on the counter before starting the recipe.
- dump lotus tomato and green chili (affiliate link) Put in a colander placed in the sink and drain while you prepare the other ingredients.
- Heat oven to 375F/190C and spray a large casserole dish with olive oil or nonstick spray. (I used an oval dish that was 11 inches long and 8 inches wide.)
- Finely chop the onion, heat 1 tablespoon of olive oil in a large frying pan, and fry until the onion is cooked and browned.
- Add the cauliflower rice and cook over medium-high heat until most of the moisture in the cauliflower has evaporated and there is no water left on the bottom of the pan, about 3-4 minutes.
- Turn off the heat and add the finely chopped green onions. Transfer the cooked cauliflower rice to a bowl.
- Heat 2 tablespoons of olive oil in a frying pan, add the ground beef, and cook until the meat is browned, loosening it with a turner.
- Add the taco seasoning and simmer an additional 1-2 minutes, then add the drained Rotel tomatoes and simmer an additional 1-2 minutes.
- Add the cauliflower rice, mix, season with salt, and simmer until cooked through.
- Remove from heat and stir in 2 cups grated Mexican blend cheese.
- Transfer the mixture to a casserole dish and top with another cup of grated Mexican blend.
- Bake for about 30 minutes or until the casserole is hot and bubbly and the cheese is nicely browned on top.
- Add salsa, etc. green tabasco sauce (affiliate link), add sour cream, guacamole, pico de gallo, or chopped avocado to the table as desired.
I always use Kalyn’s Taco Seasoning Mix for this kind of recipe, but any kind of taco seasoning mix will work. If you can’t find Ro-Tel tomatoes where you live, use 14.5 oz tomatoes. You’ll have diced tomatoes and a 4-ounce petite can. You can dice the green chillies.
This recipe was created by Kalyn with help from Recipe Testing. Jake and Kara.
Nutrition Facts Table:
Amount Per Serving:
calorie: 364Total Fat: 25gsaturated fat: 11gUnsaturated fat: 11gcholesterol: 90mgsodium: 581mgcarbohydrates: 7gfiber: 2gsugar: 3gprotein: 27g
The Recipe Plug-In I use automatically calculates nutritional information. I am not a nutritionist and cannot guarantee 100% accuracy as many variables affect the calculations.
Low Carb / Low Glycemic / South Beach Diet Suggestions:
This is an excellent entree for any low-glycemic or low-carb diet, including any stage of the South Beach Diet.2 cans of Ro-Tel Tomatoes contain about 26 carbohydrates. For Keto, you might want to cut it down to 1 can.
Find more recipes like this:
Use our Casserole Recipes to find more recipes like this!I also recommend following Karin’s Kitchen on Pinterest, on facebook, on Instagram, on TikTokagain on youtube To see all the good recipes I’m sharing there.
p style=”text-align: justify;”>Historical notes for this recipe:
This popular low-carb taco casserole was first posted in 2017. Details were last updated in 2022.
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