Low Carb Cheesy Taco Casserole – A Cozy, Weeknight Favorite

This Low Carb Cheesy Taco Casserole brings all the best taco flavors together in one warm, bubbly dish. It’s hearty, cheesy, and packed with seasoned beef and vegetables, without the carb overload. You’ll get the comfort of a casserole and the fun of taco night, all in one pan.

It comes together quickly, works well for meal prep, and satisfies picky eaters. If you’re craving something bold, cozy, and easy, this one hits the spot.

Low Carb Cheesy Taco Casserole - A Cozy, Weeknight Favorite

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 6 servings

Ingredients

  

• 1.5 pounds ground beef (85–90% lean is ideal)
• 1 tablespoon olive oil (only if needed for browning)
• 1 small onion, diced
• 1 bell pepper, diced (any color)
• 2 cloves garlic, minced
• 2 cups riced cauliflower (fresh or frozen, thawed)
• 1 (10-ounce) can diced tomatoes with green chiles (drained)
• 3 tablespoons taco seasoning (store-bought or homemade, low sugar)
• 1/2 cup beef broth (low sodium)
• 4 ounces cream cheese (softened)
• 1/2 cup sour cream
• 1 1/2 cups shredded cheddar cheese
• 1 cup shredded Monterey Jack or pepper jack
• Salt and black pepper to taste
• Optional toppings: sliced green onions, chopped cilantro, avocado, jalapeños, shredded lettuce, salsa
• Cooking spray or a little oil for the baking dish

Instructions

 

• Prep the oven and pan: Heat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
• Sauté the aromatics: Warm a large skillet over medium heat. Add a splash of olive oil if needed, then cook the onion and bell pepper for 3–4 minutes until softened. Stir in the garlic for 30 seconds until fragrant.
• Brown the beef: Add the ground beef, breaking it up with a spatula. Cook until browned and no longer pink, about 6–8 minutes. Drain excess fat if necessary.
• Season and simmer: Stir in the taco seasoning, salt, and pepper. Add the diced tomatoes with green chiles and beef broth. Simmer 3–4 minutes until slightly thickened.
• Add the cauliflower rice: Mix in the riced cauliflower. Cook 2–3 minutes to warm through and let it absorb flavor. Taste and adjust seasoning.
• Make it creamy: Lower the heat and stir in the cream cheese until melted and smooth. Remove from heat and fold in the sour cream.
• Layer the casserole: Spread the beef mixture evenly in the baking dish. Top with cheddar and Monterey Jack in an even layer.
• Bake: Bake uncovered for 15–18 minutes until the cheese is melted and bubbling around the edges.
• Finish and serve: Let it rest for 5 minutes. Add your favorite toppings like green onions, cilantro, or sliced jalapeños. Spoon into bowls or serve with a side salad.

Why This Recipe Works

• All the taco flavor, fewer carbs: Using riced cauliflower in place of tortillas keeps it low carb while staying filling and satisfying.
• Layered, cheesy goodness: A mix of cheeses melts into the meat and veggies, giving you that gooey, casserole-style comfort.
• Customizable: You can pick your spice level, cheese blend, and toppings to suit your taste and pantry.
• Great texture: The beef is juicy, the peppers add crunch, and the cheese ties everything together.
• Meal-prep friendly: Holds up well in the fridge and reheats without getting soggy.

What You’ll Need

• 1.5 pounds ground beef (85–90% lean is ideal)
• 1 tablespoon olive oil (only if needed for browning)
• 1 small onion, diced
• 1 bell pepper, diced (any color)
• 2 cloves garlic, minced
• 2 cups riced cauliflower (fresh or frozen, thawed)
• 1 (10-ounce) can diced tomatoes with green chiles (drained)
• 3 tablespoons taco seasoning (store-bought or homemade, low sugar)
• 1/2 cup beef broth (low sodium)
• 4 ounces cream cheese (softened)
• 1/2 cup sour cream
• 1 1/2 cups shredded cheddar cheese
• 1 cup shredded Monterey Jack or pepper jack
• Salt and black pepper to taste
• Optional toppings: sliced green onions, chopped cilantro, avocado, jalapeños, shredded lettuce, salsa
• Cooking spray or a little oil for the baking dish

Instructions

1. Prep the oven and pan: Heat the oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
2. Sauté the aromatics: Warm a large skillet over medium heat.

   Add a splash of olive oil if needed, then cook the onion and bell pepper for 3–4 minutes until softened. Stir in the garlic for 30 seconds until fragrant.

3. Brown the beef: Add the ground beef, breaking it up with a spatula. Cook until browned and no longer pink, about 6–8 minutes.

   Drain excess fat if necessary.

4. Season and simmer: Stir in the taco seasoning, salt, and pepper. Add the diced tomatoes with green chiles and beef broth. Simmer 3–4 minutes until slightly thickened.
5. Add the cauliflower rice: Mix in the riced cauliflower.

   Cook 2–3 minutes to warm through and let it absorb flavor. Taste and adjust seasoning.

6. Make it creamy: Lower the heat and stir in the cream cheese until melted and smooth. Remove from heat and fold in the sour cream.
7. Layer the casserole: Spread the beef mixture evenly in the baking dish.

   Top with cheddar and Monterey Jack in an even layer.

8. Bake: Bake uncovered for 15–18 minutes until the cheese is melted and bubbling around the edges.
9. Finish and serve: Let it rest for 5 minutes. Add your favorite toppings like green onions, cilantro, or sliced jalapeños. Spoon into bowls or serve with a side salad.

Keeping It Fresh

• Storage: Cool completely, then store in an airtight container in the fridge for up to 4 days.
• Reheating: Warm individual portions in the microwave for 60–90 seconds, or reheat the whole dish at 325°F (165°C) for 15–20 minutes, covered.
• Freezing: Freeze in a freezer-safe dish for up to 2 months.

  Thaw overnight in the fridge before reheating.

• Make-ahead: Assemble up to the cheese topping, cover, and refrigerate for 24 hours. Add 5 minutes to the bake time if chilled.

Benefits of This Recipe

• Low carb and balanced: Cauliflower rice replaces tortillas, cutting carbs while adding fiber.
• High in protein: Ground beef keeps you full and supports a satisfying meal.
• Family-friendly flavors: Classic taco seasoning and melty cheese win over picky eaters.
• Flexible ingredients: Easy to swap proteins, cheeses, and veggie add-ins based on what you have.
• Great for leftovers: Holds texture and flavor well for lunches and quick dinners.

Common Mistakes to Avoid

• Not draining fat: Excess grease can make the casserole heavy and oily. Drain if your beef is very fatty.
• Skipping the simmer: Letting the meat mixture thicken keeps the casserole from turning watery.
• Overcooking cauliflower rice: It can get mushy.

  Just warm it through so it keeps some texture.

• Using a watery tomato mix: Drain canned tomatoes with chiles to avoid excess moisture.
• Too much salt: Taco seasoning and cheese can be salty. Taste as you go and season lightly.

Alternatives

• Protein swaps: Use ground turkey or chicken for a lighter option, or try chorizo for extra spice. For a vegetarian version, use a plant-based crumble or a mix of mushrooms and zucchini.
• Dairy adjustments: Swap sour cream for Greek yogurt.

  Use lactose-free cheeses if needed. For dairy-free, use vegan cream cheese and a good melting plant-based cheese.

• Spice level: Add chipotle powder, cayenne, or pickled jalapeños for heat. Keep it mild by using plain diced tomatoes instead of tomatoes with chiles.
• Cheese options: Try a blend of cheddar and Oaxaca, or use all pepper jack for a spicy kick.
• Extra veggies: Stir in spinach, zucchini, or diced tomatoes (well-drained) for more volume and nutrients.

FAQ

Can I make this casserole keto?

Yes.

This recipe is naturally low carb, but for strict keto, check your taco seasoning for added sugar and use full-fat dairy. Keep an eye on the tomatoes with chiles, as they can add a few carbs—use less if needed.

What’s the best way to rice cauliflower?

You can use store-bought riced cauliflower or make your own by pulsing florets in a food processor until they resemble rice. If using fresh, microwave for 2–3 minutes and squeeze out excess moisture with a towel.

How do I prevent a watery casserole?

Drain the tomatoes, simmer the meat mixture to reduce liquid, and avoid overcooking the cauliflower rice.

Letting the casserole rest for 5 minutes after baking also helps it set.

Can I add beans or corn?

You can, but both will increase the carbs. If you’re not strict low carb, add 1/2 cup black beans or corn and reduce the cauliflower rice slightly to balance the volume.

What toppings go best?

Fresh toppings like green onions, cilantro, avocado, salsa, shredded lettuce, and sliced jalapeños add brightness and texture. A squeeze of lime is great too.

Can I make it in a skillet only?

Yes.

Use an oven-safe skillet to cook everything, top with cheese, and bake directly in the skillet. It saves dishes and looks great on the table.

Is ground turkey too dry for this?

Not if you keep the creamy elements. The cream cheese and sour cream keep turkey moist.

You can also add a tablespoon of olive oil if the turkey is very lean.

How can I make it spicier?

Use pepper jack cheese, add cayenne or chipotle powder to the seasoning, and finish with jalapeños or hot salsa on top.

Final Thoughts

This Low Carb Cheesy Taco Casserole is simple to make, full of flavor, and endlessly flexible. It’s the kind of weeknight dinner that feels special without a lot of effort. Keep the basics the same, tweak the spices and toppings to your taste, and you’ll have a reliable, crowd-pleasing favorite ready anytime.