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Cheesy Low-Carb Taco Casserole

This 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 also Keto, Low-glycemic, gluten-free, and can be South Beach Diet friendly. Use the Special Diets Index to find more recipes like this one!

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Cheesy Low-Carb Taco Casserole found on KalynsKitchen.com

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 this Cheesy 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. Of course if you have a really big family that might not work out so well; I’m guessing even the kids will eat this one! We used a lot of cheese to make this casserole worthy of the name cheesy, but you can certainly use less cheese if you prefer.

This recipe was inspired by the same ingredients I used in my Low-Carb Ground Beef Cauliflower Rice Taco Bowls, with a bit of a comfort food detour with the cheese. (And 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, 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!

(This recipe was featured in Ten Low-Carb Mexican Food Favorites You’ll Make Over and Over.)

Cheesy Low-Carb Taco Casserole found on KalynsKitchen.com

Dump the Ro-Tel tomatoes into a colander and let them drain while you prep the other ingredients. 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. 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. Turn off heat, stir in the sliced green onion, and transfer the cooked cauliflower rice to a bowl.

Cheesy Low-Carb Taco Casserole found on KalynsKitchen.com

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. Add the taco seasoning and cook a minute or two, then add the drained Ro-Tel Tomatoes and cook another minute or two. Stir in the cauliflower rice with about 1 teaspoon salt, and heat through.

Cheesy Low-Carb Taco Casserole found on KalynsKitchen.com

Turn off heat and stir 2 cups grated Mexican Cheese Blend (or less if you don’t want quite so much cheese.) 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. Bake 30 minutes at 375F/190C, 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, 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

Ingredients:

  • 2 cans (10 oz. each) Ro-Tel Tomatoes with green chiles, mild (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.)
  • 1 medium-large onion, chopped small
  • 2 T olive oil, divided
  • 1 lb. 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)
  • 2 cups + 1 cup grated Mexican Blend Cheese (Use less cheese if you prefer; we wanted it cheesy!)

Directions:

  1. Dump the Ro-Tel tomatoes 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. Add the Taco Seasoning and cook 1-2 minutes more, then add the drained Ro-Tel Tomatoes and cook another minute or two.
  7. Stir in the cauliflower rice, season with salt to taste, and cook until it’s heated through.
  8. Turn off heat and stir in 2 cups grated Mexican blend cheese.
  9. Transfer mixture to the casserole dish and top with another cup of grated Mexican Blend.
  10. Bake about 30 minutes, or until the casserole is bubbling hot and cheese is nicely browned on top.
  11. Serve hot, with things like salsa, Green Tabasco Sauce, 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.

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

All images and text ©

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.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Cheesy Low-Carb Taco Casserole found on KalynsKitchen.com

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50 comments on “Cheesy Low-Carb Taco Casserole”

  1. I love all the flavors in this dish, so maybe THIS is the recipe that will get me to try cauliflower rice!

  2. The fact I love about this recipe is that it’s low carb and so tasty!

  3. Oh wow this looks delicious! Adding to our dinner menu ASAP!

  4. Low carb taco casserole? You won me with that title. Can’t wait to try it myself!

  5. If we have a big bag of already “rived” cauliflower. About how much do you think would be an equivalent measurement to use for this recipe?  Thanks 

    • The bag must be sold by weight, so if you don’t have a kitchen scale I would estimate how much of it you think is one pound. I’m hesitant to guess how many cups it was since I didn’t measure it that way.

  6. Can you add the nutrition facts please

    • I’m not able to provide nutritional information for the recipes for several reason, including the additional time it takes, the difficulty in doing it accurately, and the sheer number of recipes on my site. 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 can do at this time. Thanks for understanding.

      (I just checked and there is nutritional information for this recipe on Yummly. Sometimes it takes a few days to show up there. The Yummly information is pretty good, although sometimes it doesn’t recognize the low-carb specific ingredients.)

    • If you use MyFitnessPal you can put an entire recipe and portions in and get the info. I’m adding it now and will make it public (with credit to this site).

      • That’s great Lauren; I know there are lots of ways to get it but I just don’t have time to do it for 2,000+ recipes! Thanks!

      • Nutrition Facts
        Servings 6.0
        Amount Per Serving
        calories 424
        % Daily Value *
        Total Fat 29 g 45 %
        Saturated Fat 13 g 66 %
        Monounsaturated Fat 8 g
        Polyunsaturated Fat 1 g
        Trans Fat 0 g
        Cholesterol 100 mg 33 %
        Sodium 7268 mg 303 %
        Potassium 461 mg 13 %
        Total Carbohydrate 10 g 3 %
        Dietary Fiber 3 g 11 %
        Sugars 6 g
        Protein 31 g 62 %
        Vitamin A 16 %
        Vitamin C 72 %
        Calcium 41 %
        Iron 16 %

      • I’m not savvy with the recipe section of MyFitnessPal. 

        How can I search this recipe to add.  I made it last week.  It is good, I made a mistake using packaged taco seasoning.  Next time I’ll make my own.   
        This is the first recipe with riced  cauliflower that I cannot tell it isn’t actually rice.  It’s wonderful.    

  7. So don’t drain the grease off the ground beef?

    • I used ground beef with only 10% fat, so there was no grease to drain off. But if you have beef with more fat, I’d drain off any grease that’s in the bottom of the pan.

  8. I just wanted to tell you that I Love your website! I’ve been eating low carb for over a year. Your site is the best, most user-friendly that I’ve found. I love the ease of printing the recipes and the content is wonderful. Thank You

  9. I made this earlier in the week and I have to admit that I didn’t have very high expectations.  Those recipes that I’m kind of iffy on usually end up being favorites and this was no exception.  I thought it would turn out like a big sloppy mess but it held together well and the cheese on top browned up nicely.  My husband and I both loved it.  The leftovers were terrific too!  This will definitely go in the rotation.  Thank you!

  10. Kalyn, I made your CHEESY LOW-CARB TACO CASSEROLE tonight and it is FANTASTIC!!!!!

  11. I fixed this for supper tonight and it is such a pretty dish. I will comment later on as to whether it was a success or a fail.

  12. We love this recipe. I am not a huge fan of cauliflower but am finding I can tolerate riced cauliflower in most recipes. We like more heat so I kicked up the spices a bit and added an extra onion. This recipe is definitely a keeper!

  13. I came across this under your Freezer category. If I wanted to freeze it, would I do everything right up until the step where you put it in the oven?

    • Hi Chelsea,
      When I add a recipe to “Can Freeze” I am really talking about freezing it after it’s been cooked. I haven’t ever frozen this before it was cooked, so I cant say for sure how that would work. I think it might work, but as I said, I can’t say for sure. Would love to hear what you think if you try it!

      • Well in the end I didn’t freeze it, ha. I was trying to make a plan for our first night back from vacation, but all the ingredients I needed were fine until we got back. 

        It was good and quick since I had previously chopped and frozen the onions and cauliflower. I took some for leftovers the next day and served it over some shredded lettuce. It was almost like a yummy taco salad… might be the only way I eat taco salads in the future!

      • Chelsea, glad you enjoyed it!

  14. The cheesy low carb taco casserole is a wonderful dish. My husband is on a low carb diet and I feel like I am learning to cook all over again.

    Thank you!

  15. Cheesy pot of bliss, loved the casserole and i actually copied the instructions on full ,which is not normally my style. Was also nice to see the kids ate it all and even asked when i will cook that again, loving most stuff i have tried from Ks kitchen but this is my favourite so far.

  16. What size casserole dish? I need more info than “large”. 

  17. Can u use something else besides the cauliflower????

  18. I made this as written except I replaced ground turkey for ground beef.  We never had cauliflower rice and I was a little concerned but my boyfriend just had his third helping!  It was delicious. 😀

  19. You did not tell us how many carbs are in this. 

    • I’m not able to provide nutritional information for the recipes for several reasons, including the additional time it takes, the difficulty in doing it accurately, and the sheer number of recipes on my site. If you look after the recipe itself, I give two links after the recipe (where it says “Nutritional Information”) for suggestions of two ways to get that information.

      I have over 2000 recipes here and spend 6-8 hours most days working on the blog. I just can’t edit over 2,000 recipes to add that info, and I know once I do it on one recipe people will expect to see it on every recipe. That’s all I can do at this time. Thanks for understanding.

  20. This is fantastic!!! I threw a bag of Riced cauliflower in the microwave for 6 min and then just threw it in with everything else. This is a keeper!!! My 9 y/o asked for more recipes with cauliflower rice!! Thank you!

  21. 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!

  22. 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.

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