Description
This Cheesy Low-Carb Taco Casserole is a flavorful, satisfying dish perfect for those seeking a low-carb meal without sacrificing taste. Ground beef, cauliflower rice, and a blend of cheeses come together with mild Ro-Tel tomatoes and taco seasoning to create a hearty casserole baked until bubbly and golden. Ideal as a comforting family dinner or meal prep option, this recipe balances savory Mexican-inspired flavors with a nutritious twist.
Ingredients
Scale
Main Ingredients
- 2 cans (10 oz. each) Ro-Tel Tomatoes with green chiles, mild
- 1 medium-large onion, chopped small
- 1/2 cup sliced green onion
- 1 lb. fresh or frozen cauliflower rice
- 1 lb. ground beef
- 3 cups grated Mexican Blend Cheese (divided: 2 cups + 1 cup)
- 2 tablespoons olive oil, divided
- 1 tablespoon Kalyn’s Taco Seasoning Mix
- 1 teaspoon salt, or to taste
Instructions
- Prepare ingredients: If using frozen cauliflower rice, thaw it completely on the counter before starting. Drain the Ro-Tel Tomatoes in a colander to remove excess liquid while prepping other ingredients.
- Preheat oven and prepare casserole dish: Heat oven to 375°F (190°C). Lightly spray an 11″ x 8″ casserole dish with olive oil or non-stick spray to prevent sticking.
- Sauté onion: Chop the onion finely. Heat 1 tablespoon olive oil in a large frying pan over medium heat. Add chopped onion and cook until translucent and starting to brown, about 5-7 minutes.
- Cook cauliflower rice: Add cauliflower rice to the pan with onions and cook over medium-high heat, stirring occasionally, until most moisture evaporates and no liquid remains at the bottom, approximately 3-4 minutes.
- Add green onions: Turn off heat, stir in the sliced green onions, then transfer the cooked cauliflower rice mixture to a bowl.
- Brown ground beef: Heat the remaining 1 tablespoon olive oil in the same pan. Add ground beef and cook over medium heat, breaking it apart with a spatula, until fully browned and no longer pink.
- Season beef: Sprinkle in the taco seasoning mix and cook for 1-2 minutes with the beef to meld flavors. Stir in the drained Ro-Tel Tomatoes and cook another 1-2 minutes until heated through.
- Combine cauliflower and beef mixture: Return the cauliflower rice to the pan with the beef and tomatoes. Season with salt to taste. Cook together for a few minutes until heated through.
- Melt cheese into mixture: Turn off heat and stir in 2 cups of grated Mexican blend cheese until melted and evenly combined.
- Assemble casserole: Transfer the mixture into the prepared casserole dish. Evenly sprinkle the remaining 1 cup of grated cheese on top.
- Bake: Place casserole in the preheated oven and bake for about 30 minutes, or until the cheese topping is bubbly and golden brown.
- Serve: Remove from oven and serve hot. Complement with optional toppings like salsa, green Tabasco sauce, sour cream, guacamole, pico de gallo, or chopped avocado as desired.
Notes
- Thaw frozen cauliflower rice completely before cooking for best texture.
- Draining the Ro-Tel tomatoes reduces excess moisture and prevents a soggy casserole.
- Adjust salt to taste, especially since the taco seasoning may contain sodium.
- Optional toppings add flavor and variety—consider fresh cilantro, lime wedges, or sliced jalapeños.
- This casserole keeps well refrigerated for up to 4 days and reheats nicely.
- Use fresh cauliflower rice if possible for the best texture; frozen is a good convenient substitute.
