KETO TACO CASSEROLE

Name: Keto Taco Casserole
Total Time: 50 minutes (Prep: 15 mins, Cook: 35 mins)
Servings: 6
Difficulty: Easy
Dietary Tags: Keto, Low-Carb, Gluten-Free

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Introduction

This Keto Taco Casserole is a flavor-packed, family-friendly dish that delivers all the satisfaction of taco night without the carbs. By swapping out traditional shells and beans for a hearty base of seasoned ground beef, cauliflower rice, and a creamy cheese topping, you get a comforting, one-pan meal that’s perfect for meal prep or a busy weeknight dinner. It’s rich, cheesy, and loaded with Tex-Mex spices, ensuring you stay on track with your keto lifestyle while indulging in a classic comfort food.

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Equipment Needed

• 9×13 inch baking dish

• Large skillet

• Mixing bowls

• Measuring cups and spoons

• Cutting board and knife

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Ingredients

For the Casserole Base:

• 1.5 lbs (680g) ground beef (80/20 works well for flavor)

• 1 medium yellow onion, finely diced

• 1 medium bell pepper (any color), diced

• 3 cloves garlic, minced

• 1 (12 oz) bag riced cauliflower (or 1 small head, riced)

• 1 (10 oz) can Rotel diced tomatoes & green chilies, drained

• 2 tablespoons taco seasoning (sugar-free)

• 1 teaspoon ground cumin

• 1 teaspoon smoked paprika

• Salt and black pepper to taste

• 2 tablespoons olive oil or avocado oil

For the Creamy Layer:

• 8 oz (225g) full-fat cream cheese, softened

• ½ cup sour cream

• ¼ cup heavy cream

For the Topping:

• 2 cups shredded Mexican blend cheese

• ½ cup shredded cheddar cheese

• Optional toppings for serving: sliced jalapeños, fresh cilantro, diced avocado, sour cream, and sliced green onions

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Instructions

Step 1: Prep and Preheat

Preheat your oven to 375°F (190°C). Lightly grease your 9×13 inch baking dish with oil or cooking spray.

Step 2: Cook the Vegetables and Beef

1. In a large skillet over medium-high heat, heat the olive oil. Add the diced onion and bell pepper. Sauté for 4-5 minutes until softened.

2. Add the minced garlic and cook for another minute until fragrant.

3. Add the ground beef to the skillet, breaking it apart with a spoon. Cook until no longer pink, about 6-8 minutes. Drain any excess fat if desired.

4. Stir in the riced cauliflower, drained Rotel tomatoes, taco seasoning, cumin, smoked paprika, salt, and pepper. Cook for another 5-7 minutes, stirring occasionally, until the cauliflower is tender and the flavors are well combined. Remove from heat.

Step 3: Prepare the Creamy Layer

In a medium bowl, combine the softened cream cheese, sour cream, and heavy cream. Mix with a hand mixer or whisk until smooth and creamy.

Step 4: Assemble the Casserole

1. Spread the beef and cauliflower mixture evenly in the prepared baking dish.

2. Dollop the creamy mixture over the top, then use a spatula to spread it into an even layer, covering the beef completely.

3. Sprinkle the shredded Mexican blend and cheddar cheeses evenly over the top.

Step 5: Bake

Place the casserole in the preheated oven and bake for 20-25 minutes, or until the cheese is melted, bubbly, and starting to turn golden brown.

Step 6: Rest and Serve

Remove the casserole from the oven and let it rest for 5-10 minutes. This allows the layers to set, making it easier to serve. Garnish with your choice of optional toppings, then slice into 6 portions and serve warm.

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Recipe Notes

• Make-Ahead: Assemble the casserole up to the point of baking, cover tightly, and refrigerate for up to 24 hours. Bake as directed, adding 5-10 minutes to the cooking time if cold from the fridge.

• Freezing: This casserole freezes well. Cool completely, wrap tightly, and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating in the oven.

• Customization: Swap ground beef for ground turkey or chicken. Add a layer of sautéed mushrooms or zucchini for extra veggies. For a spicier kick, use hot taco seasoning or add a diced jalapeño to the beef mixture.

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Nutrition Information (Per Serving, 1/6 of casserole, without optional toppings)

Nutritional values are approximate and may vary based on specific ingredients used and portion sizes.