Taco Casserole Keto-Style
A delicious taco casserole keto-style means combining the flavors of green chilies, onion, garlic, and cumin with grass-fed beef, then cooked to perfection. I’m salivating already!
The Base
The base of this casserole is cauliflower rice. Cauliflower can have a bland flavor that can reduce the effect of seasoning in recipes. To counter this in the base, I use a combination of cream cheese (non-dairy cream cheese works too), seasoning, and green chilies to give this twist a seamless blend of taste. You can also add a squeeze of lime and a few tablespoons of chopped cilantro.
Dairy-Free Options
Dairy-free cream cheese (as mentioned above) has a few options on the market. Kite Hill is an almond milk base. Daiya has a coconut cream base. You can also make your own with this recipe from JJ Virgin HERE Nutritional Yeast helps bring a cheddar flavor that you can also mix with the top layer of this casserole.
Taco Seasoning
We used Chi Chi’s Green Taco Seasoning since adulthood. Switching to a healthy lifestyle, reading ingredients meant this taco seasoning needed to be questioned. While you can use a Red pepper-based seasoning, the green seasoning has less heat and more flavor. My favorite copy-cat recipe comes from A Farm Girl’s Dabbles The resemblance is remarkable and if you need a from-scratch (guarantee) recipe, it doesn’t disappoint. I do omit the red pepper flakes (Mr. Picky doesn’t like them).
Casserole
I like this taco casserole because it gives all the greatness of tacos without missing the shell to hold it all together. Retraining the brain to still identify the flavors you love but in a healthier way is a part of achieving total wellness and a healthy way of eating.
- Ground beef, 1lb
- 8 ounces cream cheese or dairy-free version
- Cauliflower Rice, frozen, 1lb
- Taco seasoning, 1 batch. Try this one HERE
- 1-2 small can of diced green chilies
- 8 ounces Cheddar cheese or more dairy-free cream cheese
- Salt and Pepper to taste
- 2 Tbl Fresh Cilantro chopped
- Favorite taco toppings of choice
- Top layer
Brown and crumble one pound of ground beef.
Add taco seasoning (save 1/2 Tablespoon for the bottom layer) with 1/4 cup water, stir well, reduce to simmer for 5 minutes. - Bottom layer
Mix green chilies, 1/2 Tablespoon of taco seasoning, 1/4 teaspoon of Salt and 1 teaspoon of pepper with cauliflower rice and softened cream cheese.
- Casserole assembly
In a parchment lined baking pan, spread cauliflower rice mixture evenly across bottom of the pan.
If adding cheddar cheese for top layer, mix with meat before spreading over the top. - Bake
Bake casserole at 375 for 25 to 30 minutes. Allow to stand and cool an additional 5 minutes before cutting and adding toppings.
Indulge Without Cheating
A healthy diet does not need to be devoid of flavors we love. Dairy-free cream cheese can be bought or made. ( I love this coconut cream cheese HERE I just sub in allulose for the syrup) If you are making your cream cheese, I advise adding a bit of taco seasoning to the cream cheese mixture before blending with cauliflower rice.
Changing the way you mentally approach eating rather than finding low-carb replacements loaded with unhealthy ingredients (low-carb tortillas, zero-net-carb bread, etc) is a key to success. While I agree that there are times when life gets in the way and a substitute is needed, every day is an excuse, not a necessity.
So what do I mean by changing how you mentally approach eating? We mentally associate with textures, smells, and tastes. By keeping the flavors and smells, but changing how the textures come together, you trick the brain into finding satisfaction.
I often get asked about tips for breaking a stall. My first question is always to have them describe what they ate over the past weeks. Every time, there are keto breads and treats, “sugar-free” soda, jello, or puddings. If you’ve ever heard a trainer or dietician state “Just eat real food” This applies to any way of eating. While it’s great to have an option to indulge in, consuming alternative flours and sweeteners daily can create bigger problems with your health and prevent weight loss.
Freezer Meal
This casserole freezes well to reheat later. I’m a huge champion of having great tasting food in the freezer, ready to heat and eat. From my Stuffed Chicken Nuggets to Breaded Chicken Cutlets or Swedish Meatballs Never let leftovers spoil by freezing them for a later date.
Taco Casserole
Equipment
- Skillet
- Oven
- 9×13 Baking Pan
- Parchment Paper
- Stove Top
Ingredients
- 2 pound Grass-Fed Beef browned and crumbled
- 4 ounces Cream Cheese softened, Substitute with Dairy-Free cream cheese
- 1 pound Riced Cauliflower Frozen
- 1 serving Taco Seasoning of choice
- 2 ounces Green Chilies, diced
- 8 ounces Cheddar Cheese shredded, OR use more dairy-free cream cheese
- 1 Salt and Pepper to taste
- 2 tbsp Cilantro, fresh chopped before measuring
- 2 cup Lettuce, shredded
- Garnish with favorite taco toppings diced tomato, sour cream, guacomole, diced onion, and jalapeno slices
Instructions
- Preheat oven to 375° F
- Brown and crumble ground beef, add taco seasoning and ¼ cup water, mix well. Allow beef to cook in seasoning and water for 5 minutes on low.
- Combine frozen cauliflower with cream cheese, green chilies, salt and pepper, mix well.
- Layer bottom of 13×9 pan with the cauliflower mixture.
- Mix cheddar cheese(or dairy free cream cheese) with ground beef and spread over cauliflower mixture.
- Bake for 25-30 minutes or until cheese is melted.
- Cool for 5 minutes before topping with shredded lettuce and desired garnish.
Video
Notes
