This Keto Taco Casserole gives you all the Tex-Mex comfort you love without the carb crash. It’s cheesy, saucy, and full of bold flavor, but still light enough to keep you feeling good. Think seasoned beef, peppers, and a creamy egg-and-cheese base that bakes into a satisfying, layered dish.
It’s weeknight-friendly, reheats like a dream, and works for meal prep. Serve it with fresh toppings and you’ve got a complete meal that won’t kick you out of ketosis.
Keto Taco Casserole - A Cozy, Low-Carb Crowd-Pleaser
Ingredients
- Ground beef: 1 to 1.25 pounds, 80–90% lean
- Avocado oil or olive oil: 1 tablespoon
- Yellow onion: 1 small, diced
- Bell pepper: 1 medium (any color), diced
- Jalapeño: 1, seeded and minced (optional)
- Garlic: 2–3 cloves, minced
- Tomato paste: 1 tablespoon
- Beef broth: 1/4 cup (low sodium)
- Canned diced green chiles: 1 small can (optional, for flavor without many carbs)
- Taco seasoning (keto-friendly): 2 tablespoons (store-bought sugar-free or homemade: chili powder, cumin, paprika, oregano, salt, pepper)
- Cream cheese: 4 ounces, softened
- Heavy cream: 1/2 cup
- Eggs: 4 large
- Shredded cheese: 2 cups (cheddar, Monterey Jack, or a Mexican blend)
- Fresh cilantro: A small bunch, chopped (optional)
- Salt and black pepper: To taste
- For serving: Sour cream, avocado slices or guacamole, lime wedges, shredded lettuce, pico de gallo, sliced olives
Instructions
- Preheat and prep: Heat your oven to 375°F (190°C). Grease a 9x13-inch baking dish or similar casserole pan.
- Sauté the aromatics: Warm the oil in a large skillet over medium heat. Add onion, bell pepper, and jalapeño. Cook 4–5 minutes until softened. Stir in garlic for 30 seconds.
- Brown the beef: Add ground beef to the skillet. Break it up and cook until no longer pink. Drain excess fat if needed.
- Season it up: Stir in taco seasoning, tomato paste, and beef broth. Add green chiles if using. Simmer 2–3 minutes to thicken slightly. Taste and season with salt and pepper.
- Make the creamy base: In a bowl, whisk eggs, heavy cream, and softened cream cheese until mostly smooth. Small bits are fine. Season lightly with salt and pepper.
- Layer the casserole: Pour the egg-cream mixture into the baking dish. Sprinkle 1 cup of shredded cheese over it. Spoon the seasoned beef mixture evenly on top. Finish with the remaining 1 cup of cheese.
- Bake: Place on the middle rack and bake 22–28 minutes, until the edges are set and the center jiggles slightly. The top should be melted and lightly golden.
- Rest and top: Let it rest 8–10 minutes so it sets cleanly. Sprinkle with chopped cilantro if you like.
- Serve: Cut into squares and add your favorite toppings: avocado, sour cream, shredded lettuce, pico, olives, and a squeeze of lime.
What Makes This Special
This casserole captures taco-night flavor without tortillas or beans. The base is a savory blend of eggs, cream, and cheese that sets into a soft, quiche-like layer.
On top, you’ll load seasoned ground beef, peppers, and onions with a gentle kick.
- Low-carb and gluten-free: No grains, no fillers, just flavor.
- Meal-prep friendly: Stays tasty for days and freezes well.
- Customizable heat: Adjust spice levels for kids or spice lovers.
- Balanced texture: Creamy base, hearty beef, melty cheese, and crisp fresh toppings.
Shopping List
- Ground beef: 1 to 1.25 pounds, 80–90% lean
- Avocado oil or olive oil: 1 tablespoon
- Yellow onion: 1 small, diced
- Bell pepper: 1 medium (any color), diced
- Jalapeño: 1, seeded and minced (optional)
- Garlic: 2–3 cloves, minced
- Tomato paste: 1 tablespoon
- Beef broth: 1/4 cup (low sodium)
- Canned diced green chiles: 1 small can (optional, for flavor without many carbs)
- Taco seasoning (keto-friendly): 2 tablespoons (store-bought sugar-free or homemade: chili powder, cumin, paprika, oregano, salt, pepper)
- Cream cheese: 4 ounces, softened
- Heavy cream: 1/2 cup
- Eggs: 4 large
- Shredded cheese: 2 cups (cheddar, Monterey Jack, or a Mexican blend)
- Fresh cilantro: A small bunch, chopped (optional)
- Salt and black pepper: To taste
- For serving: Sour cream, avocado slices or guacamole, lime wedges, shredded lettuce, pico de gallo, sliced olives
How to Make It
- Preheat and prep: Heat your oven to 375°F (190°C). Grease a 9×13-inch baking dish or similar casserole pan.
- Sauté the aromatics: Warm the oil in a large skillet over medium heat. Add onion, bell pepper, and jalapeño.
Cook 4–5 minutes until softened. Stir in garlic for 30 seconds.
- Brown the beef: Add ground beef to the skillet. Break it up and cook until no longer pink.
Drain excess fat if needed.
- Season it up: Stir in taco seasoning, tomato paste, and beef broth. Add green chiles if using. Simmer 2–3 minutes to thicken slightly.
Taste and season with salt and pepper.
- Make the creamy base: In a bowl, whisk eggs, heavy cream, and softened cream cheese until mostly smooth. Small bits are fine. Season lightly with salt and pepper.
- Layer the casserole: Pour the egg-cream mixture into the baking dish.
Sprinkle 1 cup of shredded cheese over it. Spoon the seasoned beef mixture evenly on top. Finish with the remaining 1 cup of cheese.
- Bake: Place on the middle rack and bake 22–28 minutes, until the edges are set and the center jiggles slightly.
The top should be melted and lightly golden.
- Rest and top: Let it rest 8–10 minutes so it sets cleanly. Sprinkle with chopped cilantro if you like.
- Serve: Cut into squares and add your favorite toppings: avocado, sour cream, shredded lettuce, pico, olives, and a squeeze of lime.
Keeping It Fresh
Let the casserole cool completely before storing. This prevents condensation and sogginess.
Cover tightly or use an airtight container.
- Fridge: Keeps 4–5 days.
- Freezer: Wrap portions well and freeze up to 2 months. Thaw overnight in the fridge.
- Reheat: Oven at 325°F (165°C) for 12–15 minutes, or microwave in short bursts until heated through.
Health Benefits
- Low in net carbs: No tortillas or beans. You get big flavor with fewer carbs.
- High in protein: Ground beef supports satiety and muscle maintenance.
- Satisfying fats: Cheese, cream, and avocado help stabilize energy and curb cravings.
- Micronutrients: Peppers, onions, and cilantro add vitamin C, antioxidants, and fiber.
- Gluten-free: Naturally free of grains and gluten.
Common Mistakes to Avoid
- Skipping the drain: If your beef is very fatty, drain excess grease so the casserole isn’t oily.
- Overbaking: Pull it when the center is just set.
Overcooking makes the egg base rubbery.
- Watery veggies: Don’t add raw, high-water vegetables (like tomatoes) into the bake. Use them as fresh toppings instead.
- Too much salt: Season gradually. Store-bought seasoning blends and cheese already contain salt.
- Wrong pan size: A very small dish leads to undercooked centers.
Aim for a 9×13 or similar surface area.
Alternatives
- Protein swaps: Use ground turkey, chicken, or a mix of beef and chorizo. For a higher-fat keto option, try 75–80% lean beef.
- Dairy-light version: Reduce cheese by half and swap heavy cream for unsweetened almond milk plus 2 extra eggs.
- Vegetable add-ins: Stir in sautéed mushrooms, zucchini, or spinach after cooking off moisture.
- Spice level: For mild, skip jalapeño and use a mild chili powder. For heat, add chipotle powder or crushed red pepper.
- Sauce flair: Drizzle with sugar-free hot sauce or a dollop of salsa verde at serving.
- Taco “crust” idea: Line the bottom with a thin layer of riced cauliflower sautéed dry.
It adds structure with minimal carbs.
FAQ
Can I make this ahead?
Yes. Assemble up to the cheese layer, cover, and refrigerate for up to 24 hours. Bake straight from the fridge, adding 5–8 extra minutes as needed.
Is this spicy?
It’s gently spiced if you follow the base recipe.
For no heat, skip jalapeño and green chiles. For more heat, add cayenne or a hotter chili powder.
What are the estimated carbs per serving?
It varies by ingredients, but a typical serving lands around 5–7 net carbs without toppings. Check your labels and calculate based on your brands.
Can I use rotisserie chicken?
Yes.
Shred about 3 cups of chicken and toss with taco seasoning and a splash of broth. Warm it briefly, then layer as directed.
What cheese works best?
Cheddar and Monterey Jack melt well and bring classic flavor. Pepper Jack adds heat.
Shred your own for the best melt and fewer additives.
How do I keep it from being watery?
Cook off moisture from the veggies and simmer the beef mixture until thick. Avoid adding fresh tomatoes to the bake—use them as a topping instead.
Can I make it dairy-free?
You can try coconut cream in place of heavy cream and use a dairy-free cheese that melts well. Flavor will change, but the dish still works.
What if I don’t have taco seasoning?
Mix 2 teaspoons chili powder, 1 teaspoon cumin, 1/2 teaspoon paprika, 1/2 teaspoon oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Add cayenne to taste.
How long should it rest before slicing?
About 8–10 minutes. This helps the egg base set so each slice holds together nicely.
Can I bake it in a smaller dish?
You can, but the casserole will be thicker. Add 5–10 minutes to the baking time and check for doneness in the center.
In Conclusion
Keto Taco Casserole is a simple way to bring taco-night comfort to a low-carb table.
It’s easy, flexible, and great for leftovers. Keep the spice level where you like it, pile on fresh toppings, and you’ve got a satisfying meal any night of the week. Whether you’re cooking for family or planning lunches, this one earns a spot in your rotation.