KETO DIET • Keto Dinner Ideas

Keto Taco Zoodle Casserole

8 hours ago
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by mashal khan

Being on a diet, this Keto Taco Zoodle Casserole won’t let you crave or miss the flavors anymore!
This Keto Taco Zoodle Casserole has all the exciting flavors featuring beef(proteins), taco seasoning(Tex-Mex flavors), Monterey Jack & cheddar cheese(healthy fats), & low-carb zoodles. The perfect nutrition for a keto dieter. Now, you can enjoy the Mexican flavors without any stress of high-carb intake. This dish gives you a big margin to personalize it. You may add your choice of chopped veggies like spinach, mushrooms, etc. You can also up or down the level of spices or add some cream cheese for a rich, creamy experience.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATISTICAL OVERVIEW:

  • Cuisine: Mexican/Tex-Mex
  • Course: Main
  • Diet: Keto, gluten-free, low in carbs
  • Time for preparation: Twenty mins
  • Cooking time: 25 minutes
  • Overall time: Forty-five mins
  • Servings(total): Six servings
  • Calories/serve: ~370 kilocalories
  • Level of difficulty: Easy

TOOLS:

  • A bowl for mixing the items
  • Strainer/colander
  • Skillet(big)
  • Towels(paper/kitchen)
  • Julienne peeler/spiralizer
  • Grater(for cheese)
  • Baking dish (9 by 13 inches)

INGREDIENTS:

  • A tablespoon of oil (olives/avocado)
  • 1.5 pounds of beef(ground)
  • Half onion(small & diced)
  • 3 zucchini (normal-sized)
  • One-fourth cup of cilantro(for garnishing)
  • 1 cup of cheddar cheese(shredded)
  • To taste of black pepper(powdered) & salt
  • Monterey Jack Cheese(grated), 1 cup
  • 0.5 tsp of garlic(powdered)
  • Tomatoes(diced) with green chilies, 1 can(ten ounce)
  • 1/2 teaspoon of powdered onion
  • Paste of tomatoes, two tbsp.
  • 1 teaspoon of paprika(smoked)
  • Two tsp powdered chili
  • Cumin(ground), 1 tsp.

INGREDIENT NOTES:

DICED TOMATOES:

  • Read the label with full focus while buying the canned tomatoes(diced) with chilies(green). It should be free from any hidden sugars.

ZUCCHINI:

  • An overripe/big-sized zucchini contains more water & it will be tough for you to remove that water. We recommend that you select normal-sized zucchini that should be just ripe & firm. You will get the zoodles in good shape with less water.

CILANTRO:

  • It is not mandatory but if you use it for garnishing, your dish will brighten up with fresh green color.

BEEF:

  • Here, we are using the ground version of beef with 10/15 % of fat. You can go for chicken/turkey for a leaner option.

CHEESE:

  • If we use already grated commercial cheese, it may contain anti-caking agents to hold the shreds. These anti-caking agents will add carbs to our dish. It is much better to buy a fresh block of cheese & grate it at home by yourself just before using.

SPICES:

  • Combine all the spices in the ingredients list & you have got your homemade taco seasoning. Add it according to your taste. You may increase the amount of chili powder or include powdered chipotle/cayenne pepper if you like the spicy version.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

ZOODLES PREPARATION:

  1. Wash & dry the zucchini well.
  2. Now, make zoodles using the spiralizer.
  3. Shift them to the colander & mix salt in it well.
  4. Leave zoodles in the colander for around fifteen mins
  5. Most of the water was released & strained out.
  6. Now, soak up any moisture left in the zoodles using the towel(paper/kitchen).
  7. Your zoodles are ready; place them away.

COOKING OF TACO MEAT:

  1. Put a skillet/pan over a normal-high flame.
  2. Include oil(olives) in it to heat up.
  3. Once the oil heats up, include the onion(diced) in it.
  4. Cook it until the onion becomes translucent/soft
  5. After around three mins, include the beef(ground) to the onions.
  6. Continuously breaking the beef with a spoon till the color changes.
  7. Cook till it acquires a cooked brown color.
  8. Tilt the skillet to remove excess fat, if any.
  9. Now, include tomatoes(diced and paste), taco seasoning(mix of powdered black pepper, chili, onion, garlic, paprika, cumin, & salt) in the browned beef.
  10. Cook on a tiny flame for five mins till it thickens a bit.

ASSEMBLING TIME:

  1. Run the empty oven at 190 degrees C.
  2. Apply a layer of oil to cover the bottom & sides of the baking dish.
  3. Now, grab a mixing bowl(big), & include zoodles along with taco meat.
  4. Combine both of them well.
  5. Then grab that oiled baking dish & transfer the mixture to it.
  6. Now, sprinkle the grated Monterey Jack & cheddar cheese, making an even layer on the top.
  7. Shift the baking dish to the oven(already heated) to melt the cheese.
  8. It will take around twenty-five mins.
  9. Transfer the dish of baking to the rack(top) of the oven & give five more minutes.
  10. The cheese will become nicely golden/brown with crisps.
  11. Then, shift the baked dish to the kitchen counter & allow it to rest for ten mins.
  12. After ten minutes have passed, serve the Keto Taco Zoodle Casserole after garnishing with cilantro(chopped).

TIPS:

  • Make your casserole more creamy by mixing two ounces of cream cheese into the mixture.
  • Salt, drain, & adequately dry the zoodles to avoid watery casserole.
  • You can add different chopped veggies of your choice as well like spinach, mushrooms, bell peppers, etc.
  • You can spice up your beef mixture by adding jalapenos(diced), cayenne/chipotle/chili powder.

STORAGE INFORMATION:

REFRIGERATING:

  • Most important to note is that you wait for the casserole to come to normal temperature before packing.
  • Pack in the boxes with a tight lid.
  • Pack each serving separately, so it will be easier for you to grab and go.
  • Keep the boxes with per serving of casserole in the refrigerator to enjoy within four days.

FREEZING:

  • Once the casserole has cooled completely, transfer it (as a whole or in individual portions) to the box(freezer-safe).
  • Transfer the box to the freezer for around sixty days.
  • Defrost it the night before when you have to serve/eat.

NOTE: When you defrost the casserole, the zoodles may release some water. Strain it out before reheating.

REHEATING:

  • Heat the refrigerated/defrosted casserole using the oven(preheated) for around twenty mins at 175 degrees C.

FAQs:

What happens if I freeze the casserole with cheese on top?

  • Nothing will ruin. Cheeses can be remelted & refrozen several times. They will melt again after reheating.

Why is my casserole moist/soggy after baking & what’s the solution?

  • You have not processed the zucchini noodles properly, which is the reason for your casserole being moist.
    The solution is to apply & mix salt to the zoodles & wait for one-quarter of an hour. Most of the water will be released & then use a towel(kitchen/paper) to soak the remaining moisture to completely dry the zoodles.

May I personalize the dish?

  • Absolutely! You may add your favorite chopped veggies like spinach, bell peppers, mushrooms, broccoli, etc.
    You can also up/down the heat level by adjusting chili powder or adding cayenne pepper, chipotle pepper, or diced jalapenos.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL FACTS/SERVING:

Size/serving: One-sixth of the whole casserole
Calories: ~370 kcal
Carbs(total): Eight grams
Fiber: 2 g
Net carbohydrates: Six grams
Proteins: 28 grams
Fats: 27 g
Sodium: 500 milligrams
Sugar: Three grams

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