How many carbs are in keto taco casserole?

Each serving has 6.2g net carbs (9g total carbs minus 2.8g fiber), along with 472 calories, 31g protein, and 35g fat. This recipe makes 6 generous servings.

Can I make keto taco casserole ahead of time?

Yes. Assemble it fully, cover, and refrigerate up to 2 days before baking. When ready, bake as directed and add 5-10 extra minutes since it's going in cold. It also freezes well for up to 2 months.

What can I use instead of cauliflower rice?

You can use chopped riced broccoli for a similar low-carb base, or fold in cooked shirataki rice. Avoid regular rice, which would add significant carbs and break the keto macros.

Keto Taco Casserole: 6.2g Net Carbs

Name: Keto Taco Casserole
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 servings
Cuisine: Keto
Ingredients: 1.5 lb (680 g) ground beef (80/20); 3 cups riced cauliflower (fresh or thawed from frozen); 1 cup diced yellow onion; 2 tbsp taco seasoning (sugar-free, store-bought or homemade); 1 (10 oz) can diced tomatoes with green chilies, drained; 4 oz cream cheese, softened; 2 cups shredded sharp cheddar cheese, divided; 1/2 cup sour cream; 2 tbsp olive oil; 1/2 tsp salt; 1/4 cup chopped fresh cilantro (for garnish)

Keto Taco Casserole

A hearty, cheesy Tex-Mex bake of seasoned ground beef, cauliflower rice, and melted cheddar that tastes like taco night without the tortillas. At just 6.2g net carbs per serving and ready in about 45 minutes, it's an easy weeknight keto dinner the whole family loves.

Jordan Lee

Head of Nutrition · June 17, 2026

15 min

Prep

30 min

Cook

45 min

Ready in

Servings

Easy

Difficulty

Nutrition per serving

6.2g

Net carbs

2.8g

Fiber

Total carbs

31g

Protein

35g

Fats

472

Calories

Per serving · makes 6. Values are estimates; brands vary.

dinnergluten freemeal preplow carb

This keto taco casserole packs all the cozy, cheesy flavor of taco night into one bubbling dish — seasoned beef, tender cauliflower rice, and a creamy three-cheese finish. It's a fuss-free weeknight dinner that reheats beautifully for meal prep.

Ingredients

1.5 lb (680 g) ground beef (80/20)

3 cups riced cauliflower (fresh or thawed from frozen)

1 cup diced yellow onion

2 tbsp taco seasoning (sugar-free, store-bought or homemade)

1 (10 oz) can diced tomatoes with green chilies, drained

4 oz cream cheese, softened

2 cups shredded sharp cheddar cheese, divided

1/2 cup sour cream

2 tbsp olive oil

1/2 tsp salt

1/4 cup chopped fresh cilantro (for garnish)

Instructions

Preheat the oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish.

Heat the olive oil in a large skillet over medium-high heat. Add the diced onion and cook for 3-4 minutes until softened, then add the ground beef and cook, breaking it up, until fully browned, about 7-8 minutes. Drain excess grease.

Stir in the riced cauliflower, taco seasoning, and salt. Cook for 5 minutes until the cauliflower is tender. Add the drained diced tomatoes with green chilies and the cream cheese, stirring until the cream cheese melts into a creamy sauce.

Remove from heat and fold in the sour cream and 1 cup of the shredded cheddar until evenly combined.

Transfer the mixture to the prepared baking dish, spread evenly, and top with the remaining 1 cup of cheddar.

Bake for 18-20 minutes until bubbly and the cheese is golden. Let rest 5 minutes, then garnish with fresh cilantro before serving.

Tips & notes

Make it ahead: assemble through step 5, cover, and refrigerate up to 2 days; add 5-10 minutes to the bake time if going straight from the fridge.

Store leftovers in an airtight container in the fridge for up to 4 days, or freeze portions for up to 2 months. Reheat in the microwave or a 350°F oven.

Top with diced avocado, jalapeños, or a dollop of guacamole for extra fats and flavor. Swap ground turkey or chicken for a leaner version.

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Frequently asked questions

How many carbs are in keto taco casserole?: Each serving has 6.2g net carbs (9g total carbs minus 2.8g fiber), along with 472 calories, 31g protein, and 35g fat. This recipe makes 6 generous servings.
Can I make keto taco casserole ahead of time?: Yes. Assemble it fully, cover, and refrigerate up to 2 days before baking. When ready, bake as directed and add 5-10 extra minutes since it's going in cold. It also freezes well for up to 2 months.
What can I use instead of cauliflower rice?: You can use chopped riced broccoli for a similar low-carb base, or fold in cooked shirataki rice. Avoid regular rice, which would add significant carbs and break the keto macros.