Easy Keto Taco Casserole Recipe
User Reviews
5
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Prep Time
5 mins
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Cook Time
45 mins
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Total Time
50 mins
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Servings
6
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Calories
417 kcal
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Course
Main Course
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Cuisine
Mexican
Easy Keto Taco Casserole Recipe
Description
This taco casserole starts with ground beef sautéed with finely diced yellow onion and diced red bell pepper. It is spiced with a homemade taco seasoning blend containing chili powder, paprika, cumin, garlic and onion powder, oregano, salt, and pepper. The meat and spices simmer together with chopped canned tomatoes and water or beef stock until thickened.
The mixture is then layered in a cast iron skillet or casserole dish, topped with sour cream and shredded cheddar cheese, and baked until the cheese melts and the dish becomes bubbly. The result is a hearty casserole with a slightly thick and moist filling beneath a golden cheesy crust.
Optional garnishes such as sliced black olives, diced cherry tomatoes, chopped coriander, avocado, and spring onions add fresh flavors and contrast. This casserole is suitable for a main dish and serves six. It provides moderate net carbs per serving appropriate for keto diets.
The homemade taco seasoning can be substituted with store-bought blends that do not contain added sugars. The casserole can be refrigerated for several days or frozen without toppings for longer storage.
Ingredients
- 1 lb ground beef
- 1 yellow onion finely diced (70g, small
- 2 tablespoon taco seasoning or more, to taste
- ⅔ cup water 160 ml, or beef stock
- ½ cup red bell pepper diced (74g)
- 1 tin tomato 400g / 14oz, chopped
- ½ cup sour cream 120g
- 1 cup cheddar cheese shredded (113g)
- 1 - 2 jalapeño chilli optional (14g, diced, green
Taco Seasoning (makes approx. 2.5 tbsp)
- 1 tablespoon chilli powder I used mild
- ¾ teaspoon paprika
- 1 teaspoon cumin
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder dried
- ¼ teaspoon oregano
- ¾ teaspoon salt
- ½ teaspoon black pepper
Optional Garnish:
- 2 spring onion 30g, medium or scallion
- 10 black olives sliced (30g)
- 6 cherry tomato diced or salsa (65g
- 2 tablespoon Coriander 8g, chopped
- 1 avocado (200g)
Instructions
- Preheat the oven to 350 Fahrenheit / 180 Celsius.
- Make the homemade taco seasoning by mixing everything in a bowl. This makes slightly more (approximately 2.5 tbsp) than you need. Add 2 tablespoons for this recipe. Option to add the rest if you prefer more heat.
- Heat a tablespoon of olive oil in a cast iron skillet (or nonstick frying pan). Fry the onions and ground beef for 4 - 5 minutes, breaking up the meat, until browned.
- Add the peppers, taco seasoning, tinned tomatoes and ⅔ cup of water or beef stock. Bring to a boil, then reduce to a simmer and cook for about 7 minutes until thickened, stirring occasionally.
- If necessary, transfer the beef mixture into an oven-proof casserole dish. I kept mine in the 26 x 5cm round cast iron pan. Spread over the sour cream and top with shredded cheese.
- Bake in the oven for 25 - 30 minutes uncovered or until the cheese is melted.
- Allow to cool slightly and top with optional garnishes of choice.
Notes
- This recipe makes 6 servings with approximately 5.5g net carbs including garnishes, or 4.4g without garnishes.
- Store leftovers in the refrigerator for 3-4 days or freeze for 4-6 months; freeze without toppings to preserve quality.
- You can replace homemade taco seasoning with store-bought versions, but check for hidden sugars to maintain low carb content.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 417 kcal
% Daily Value*
| Calories | 417kcal | 21% |
| Total Carbohydrates | 10.7g | 4% |
| Protein | 21.1g | 42% |
| Fat | 32.9g | 51% |
| Fiber | 5.2g | 21% |
| Sugar | 4.5g | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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