web analytics
Kalyn's Kitchen

Cheesy Low-Carb Taco Casserole (Video)

Cheesy Low-Carb Taco Casserole has ground beef, onion, Ro-Tel tomatoes, cauliflower rice, taco seasoning, and of course lots of cheese for a taco casserole recipe that’s a hit with almost everyone who tries it. Use Casserole Recipes to find more recipes like this one!

Click here to PIN Cheesy Low-Carb Taco Casserole!

Watch the video to see if you’d like to make Cheesy Low-Carb Taco Casserole!

 


Cheesy Low-Carb Taco Casserole found on KalynsKitchen.com

Some of the most popular recipes on this site are low-carb casseroles, so for today’s Friday Favorites featured recipe I’m reminding you about this very tasty and popular Cheesy Low-Carb Taco Casserole! There’s something about a cheesy casserole that just screams comfort food, even when it’s made with healthy ingredients like the ones I used in my take on low-carb taco casserole.

What I love most about casseroles is the way you can cook once and then have leftovers for another meal or two to be reheated later or even frozen, and that makes casseroles like this perfect for Weekend Food Prep. Of course if you have a house full of teenage boys that might not work out as well; even the kids will eat this one and readers have reported that their kids didn’t even notice there was cauliflower rice in the Taco Casserole!

This recipe was inspired by the ingredients I used in my Low-Carb Ground Beef Cauliflower Rice Taco Bowls, with a bit of a comfort food detour with the cheese. (We used a lot of cheese to make this really worthy of the name “Cheesy” but if you want a recipe that’s Paleo and dairy-free, check out those taco bowls.)

For this cheesy taco casserole, we used 2 cans of Ro-Tel Tomatoes with Green Chiles (affiliate link), a southwestern ingredient I love in dishes like this. I highly recommend you use the mild variety of Ro-Tel unless you like it really spicy, and if you live somewhere where Rotel is hard to find, you can substitute a can of petite diced tomatoes and a can of diced green chiles, see suggestions in the recipe. But please make sure you use some diced green chiles; that and Kalyn’s Taco Seasoning is what gives this casserole the taco flavors that are so good.

And be sure to drain the Ro-Tel tomatoes well and cook the cauliflower rice enough to evaporate some of the water content so the finished casserole isn’t too wet. We ate the taco casserole with some salsa and a dollop of sour cream when we tested the recipe, and we loved it! And if you’re a fan of taco flavors, check out Ten Low-Carb Mexican Food Favorites You’ll Make Over and Over.

Cheesy Low-Carb Taco Casserole process collage

How to Make Cheesy Low-Carb Taco Casserole:

(This is just a summary of the steps shown in the photos; scroll down for complete recipe)

  1. Dump the Ro-Tel tomatoes into a colander and let them drain while you prep the other ingredients.
  2. Heat 1 tablespoon olive oil in a large frying pan and cook the onion until it’s cooked through and just starting to get some color.
  3. Then add the cauliflower rice and cook over medium-high heat for 3-4 minutes, until the moisture in the cauliflower has mostly evaporated and there’s no water in the bottom of the pan.
  4. Turn off heat, stir in the sliced green onion, and transfer the cooked cauliflower rice to a bowl.
  5. In the same pan, heat the second tablespoon olive oil and cook the ground beef until it’s cooked through and starting to brown, breaking apart as it cooks.
  6. Add the taco seasoning and cook a minute or two.
  7. Then add the drained Ro-Tel Tomatoes with Green Chiles (affiliate link) and cook another minute or two.
  8. Stir in the cauliflower rice with about 1 teaspoon salt, and heat through.
  9. Turn off heat and stir 2 cups grated Mexican Cheese Blend (or less if you don’t want quite so much cheese.)
  10. Put the mixture into a casserole dish that you’ve sprayed with olive oil or non-stick spray and top with another cup of grated cheese.
  11. Bake 30 minutes, or until it’s bubbling hot and the cheese is lightly browned.

Cheesy Low-Carb Taco Casserole found on KalynsKitchen.com

Serve hot, with things like salsa, Green Tabasco Sauce (affiliate link), Sour Cream, Guacamole, Pico de Gallo, or chopped avocado to add at the table as desired.

More Dinners with Taco Flavors:

Instant Pot (or Slow Cooker) Low-Carb Cheesy Chicken Tacos ~ Kalyn’s Kitchen
Carribean Jerk Shrimp Tacos ~ Inside Bru Crew Life
Kalyn’s Perfect Taco Salad ~ Kalyn’s Kitchen
Slow Cooker Chicken Taco Chili ~ Shugary Sweets
Low-Carb Fish Taco Cabbage Bowl ~ Kalyn’s Kitchen
Taco-Stuffed Bacon-Wrapped Jalapeno Poppers ~ Taste and Tell

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Cheesy Low-Carb Taco Casserole

Cheesy Low-Carb Taco Casserole

Yield Makes 8 servings.
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes

Cheesy Low-Carb Taco Casserole has ground beef, onion, Ro-Tel tomatoes, cauliflower rice, taco seasoning, and of course lots of cheese!

Ingredients

  • 2 cans Ro-Tel Tomatoes with green chiles, mild ((10 oz. size can, see notes)
  • 1 medium-large onion, chopped small
  • 2 T olive oil, divided
  • 1 lb. package cauliflower rice (If you can't find pre-chopped riced cauliflower in your store, chop a small head of cauliflower in the food processor.)
  • 1/2 cup sliced green onion
  • 1 lb. ground beef
  • 1 T Kalyn's Taco Seasoning Mix (See note)
  • 1 tsp. salt (or to taste)
  • 3 cups cup grated Mexican Blend Cheese (Use less cheese if you prefer; we wanted it cheesy!)

Instructions

  1. Dump the Ro-Tel Tomatoes with Green Chiles (affiliate link) into a colander placed in the sink and let them drain while you prep other ingredients.
  2. Heat oven to 375F/190C and spray a large casserole dish with olive oil or non-stick spray. (I used an oval-shaped dish that was 11" long and 8" wide at the widest point.)
  3. Chop the onion, heat 1 tablespoon olive oil in a large frying pan, and cook onion until it's cooked through and starting to get some color.
  4. Add the cauliflower rice and cook over medium-high heat until the moisture in the cauliflower has mostly evaporated and there's no water in the bottom of the pan, about 3-4 minutes.
  5. Turn off heat and stir in the sliced green onions. Transfer the cooked cauliflower rice to a bowl.
  6. Heat the second tablespoon of olive oil to the pan, add the ground beef, and cook until it's browned, breaking apart with a turner as it cooks.
  7. Add the Taco Seasoning and cook 1-2 minutes more, then add the drained Ro-Tel Tomatoes and cook another minute or two.
  8. Stir in the cauliflower rice, season with salt to taste, and cook until it's heated through.
  9. Turn off heat and stir in 2 cups grated Mexican blend cheese.
  10. Transfer mixture to the casserole dish and top with another cup of grated Mexican Blend.
  11. Bake about 30 minutes, or until the casserole is bubbling hot and cheese is nicely browned on top.
  12. Serve hot, with things like salsa, Green Tabasco Sauce (affiliate link), Sour Cream, Guacamole, Pico de Gallo, or chopped avocado to add at the table as desired.

Notes

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 a 14.5 oz. can petite diced tomatoes and a 4 oz. can diced green chiles.

This recipe was created by Kalyn with recipe testing help from Jake and Kara.

Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving: Calories: 364 Total Fat: 25g Saturated Fat: 11g Unsaturated Fat: 11g Cholesterol: 90mg Sodium: 581mg Carbohydrates: 7g Fiber: 2g Sugar: 3g Protein: 27g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

I'd love to see your pictures if you make this recipe. Share on social media with the hashtag #kalynskitchen so I can see how it turned out for you!


Cheesy Low-Carb Taco Casserole found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This is a good main dish for any low-glycemic or low-carb diet, including and any phase of the South Beach Diet. Two cans of Ro-Tel tomatoes has about 26 carbs; for Keto you may wish to reduce that to one can.

Find More Recipes Like This One:
Use the Diet Type index pages to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Pinterest image of Cheesy Low-Carb Taco Casserole

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

Leave a Reply

Your email address will not be published. Required fields are marked *

    73 Comments on “Cheesy Low-Carb Taco Casserole (Video)”

  1. Can this be made in the morning and baked for dinner?

    • I’m in Mexico so sorry I missed this earlier. I think that might work if you take it out of the fridge and let it come to room temperature before you bake. I haven’t tried it though.

  2. Found this recipe yesterday and decided to make for dinner last night. It was AWESOME!!! Followed directions, added a little more spice because we like spicy food, but that’s just personal taste. Served with sour cream, pico, and guacamole and it was incredibly yummy! We all loved it so much, all of us took the leftovers for lunch today. I will definitely make this again!

  3. With your love of switching things up I made this with ground turkey. I had a load of small peppers from my garden so I cut them in half and lay them in a pan. I filled them and baked as directed- they were so delicious! I would send a picture if I can figure it out

  4. I was a little wary when I first saw this. Reading the recipe, it seemed like it would be dry. It does have 4 cups of cheese, but there really isn’t anything else to add creamy. Well, let me tell you, it’s REALLY GOOD. If you’re reading these recipes, you’re used to tweaking, and I did I add mushrooms to everything. The taco seasoning needing something wet to get it into the meat so I added a couple of shots of tequila (it is Mexican). Might have used two cups of cheese on the top. Baked it off for 30 minutes, pulled it out, let it cool and man — wow — with some sour cream and guac, home run. Thanks for posting this. I’ll be doing this again.

    • So glad you enjoyed it. I love hearing how people switch things up; that’s something I almost always do when I make someone else’s recipe, or even my own!

  5. I’m making this right now for the second time! So easy and so flavorful. I used trader joes taco seasoning because it was what I had. This does not disappoint. I top mine with sour cream. I take it to work for my lunch and everyone wants to know what smells so good! If they only knew there was cauliflower in it. Thanks for the recipe. I’ll be looking for more on here.

  6. Per MFP – Nutrition Facts
    Servings 8.0
    Amount Per Serving
    calories 319

    Total Fat 22 g
    Cholesterol 75 mg
    Sodium 775 mg
    Potassium 377 mg
    Total Carbohydrate 8 g
    Dietary Fiber 2 g
    Sugars 4 g
    Protein 24 g

  7. Hi Kalyn, I just made the Taco Casserole & I cant get over what a hit it was. My 30 year old son had No idea there was Califlower in it, I was sneaky, my 7 year old Grandson was scared to try it too. When he saw his uncle eating it he asked for a bite, he ended up having 2 helpings. 
    I can’t wait to try your other recipes. 
    Thanks so Much , Melody in CA. 

  8. How many carbs is this recipe

    • More than a year ago I switched my site to WordPress, which created the need to edit by hand to add more than 2,000 recipes to the preferred format for google. I have been working on that (with three assistants) for more than a year, so there is no possibility of me being able to calculate nutritional information until that project is completed. And I know that once I start doing nutrition info on one recipe people will expect to see it on every recipe, which is why I have decided to keep these two projects completely separate.

      If you look after the recipe itself, I give two links (where it says “Nutritional Information”) for suggestions of two ways to get that information. That’s all I am able to do at this time.

  9. The most outstanding low carb meal I have ever had! The only change I made was I made my own taco seasoning which tasted great! Thanks for this AWSOME recipe! I sent it to all of my friends and they loved it! 5 Stars all the way!

  10. I like the low carb recipes but as someone who is new to keto i would really appriciate the nutrition facts in them.

    • More than a year ago I switched my site to WordPress, which created the need to edit by hand to add more than 2,000 recipes to the preferred format for google. I have been working on that (with three assistants) for more than a year, so there is no possibility of me being able to calculate nutritional information until that project is completed. And I know that once I start doing nutrition info on one recipe people will expect to see it on every recipe, which is why I have decided to keep these two projects completely separate.

      If you look after the recipe itself, I give two links (where it says “Nutritional Information”) for suggestions of two ways to get that information. That’s all I am able to do at this time.

  11. I just made this and it was so good. I’d never tried riced cauliflower before so this was my first time ever tasting it. I’m in love!

  12. My hubby won’t eat anything with chunks of tomato in it. What could I sub to get the flavor instead of Rotel?  I was thinking a Mexican tomato sauce?

    • I’m not sure how it will work to replace the tomatoes with a more liquidey ingredient. The cauliflower rice here doesn’t absorb liquid the way regular rice would. Maybe just use one can of Rotel, drain well, and the puree in a food processor. I can’t say for sure that will work, but it might. I’d love to hear how it goes if you try it.

  13. Just made this and the whole family loved it, even the 12 year old who refuses to eat anything with cauliflower rice in it. Thanks for sharing it!