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!
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!
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.
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.
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.
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.
Cheesy Low-Carb Taco Casserole
- 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
- 1 tsp. salt (or to taste)
- 2 cups + 1 cup grated Mexican Blend Cheese (Use less cheese if you prefer; we wanted it cheesy!)
- Dump the Ro-Tel tomatoes into a colander placed in the sink and let them drain while you prep other ingredients.
- 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.)
- 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.
- 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.
- Turn off heat and stir in the sliced green onions. Transfer the cooked cauliflower rice to a bowl.
- 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.
- Stir in the cauliflower rice, season with salt to taste, and cook until it’s heated through.
- Turn off heat and stir in 2 cups grated Mexican blend cheese.
- Transfer mixture to the casserole dish and top with another cup of grated Mexican Blend.
- Bake about 30 minutes, or until the casserole is bubbling hot and cheese is nicely browned on top.
- 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.
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.
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.
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