Keto Cauliflower Taco Casserole is a tasty, low-carb substitute for conventional taco casseroles. This recipe is light and keto-friendly because it uses cauliflower as the base rather than tortillas or grains. The recipe combines rich cream cheese, creamy sour cream, and seasoned ground beef with soft cauliflower florets for a pleasing texture. A thick layer of mozzarella and cheddar cheese melts to perfection, giving you that beloved cheesy, gooey bite. This casserole is a great meal option for anyone following a low-carb or ketogenic diet because it has the flavors of tacos but with a fraction of the carbohydrates. It’s simple to make, can be customized with your preferred toppings, such as avocado, jalapeños, or olives, and is excellent for meal prep. This dish offers taste and comfort without going over your carbohydrate limit, whether you’re cooking for the family or creating a weekly menu.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Calories: 360 kcal
- Servings: 6
- Prep Time: 15 minutes
- Portion Size: 1 cup
- Cooking duration: 30 minutes
- Diet: Keto & Gluten-Free
- Course: Main Course
- Total Time: 45 minutes
- Cuisine: Mexican
EQUIPMENT:
- Big pan
- Mixing bowl
- Baking dish
- Oven
- Wooden spoon
INGREDIENTS:
- ½ cup sour cream
- 1 lb. ground beef
- 1 cup cheddar cheese
- 1 large head cauliflower
- 1 cup mozzarella cheese
- ¼ cup cream cheese
- ½ cup tomatoes
- ¼ cup black olives
- ¼ cup green onions
- 1 tbsp. olive oil
- Salt
- 1 packet taco seasoning
- Black pepper
INGREDIENT NOTES:
CAULIFLOWER FLORETS:
- This recipe is low in carbohydrates because cauliflower is used in place of the more common tortilla or rice basis. Slice the cauliflower in small florets to make sure it cooks equally and take all the flavors of the taco.
BEEF:
- Utilize 80/20 ground beef best taste and nice fat content for this diet. Leaner meat also works, but it can taste better with more fat. Use ground chicken or turkey with the same ingredients for variation.
TACO SEASONING:
- Use a taco seasoning that is sugar-free to be keto-friendly. Add the chili powder, cumin, paprika, onion powder, garlic powder, salt, and pepper if you want to make it yourself. This improves salt and carbohydrate control.
CHEDDAR CHEESE:
- Cheddar melts well on top and adds a rich, sharp flavor. You can use Colby cheese to keep it mild or add pepper jack for a spicy flavor.
MOZZARELLA CHEESE:
- Mozzarella helps to create a gooey, melty layer and adds creaminess. It helps the dish stay together and counterbalances the overpowering flavor of the cheddar.
SOUR CREAM:
- The dish gets its creamy texture and tart flavor from the sour cream. Since full-fat sour cream has fewer carbohydrates than reduced-fat varieties, use it for optimal keto outcomes.
CREAM CHEESE:
- The casserole’s base is silky and indulgent because of soft cream cheese use. It provides richness without adding extra carbohydrates and aids in binding items together.
TOMATOES:
- The casserole gains freshness and juiciness from the addition of drained chopped tomatoes. Be careful to drain any extra liquid to prevent the dish from becoming wet while baking.
OLIVES:
- Salty, briny taste of black olives will enhance the taste of taco seasoning. They are a nice keto-friendly topping since they are certainly loaded with healthy fats and had low carbs.
GREEN ONIONS:
- Green onions provide a little onion taste and a splash of color without overwhelming the dish. Sprinkle green onions after baking so they remain fresh.
OLIVE OIL:
- Utilize olive oil to cook the beef, which also contributes healthful fats. Utilize coconut or avocado oil in replacement of olive oil.
SALT:
- Simple seasonings improve the flavor in general. Taco seasoning already contains some salt, so taste and adjust as necessary
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Adjust the oven temperature at three-seventy-five degrees F.
- Cauliflower florets can be steamed or microwaved for approximately five minutes, or until just soft.
- Drain the grease and put the florets in plate.
- Warm the olive oil on moderate heat in pan.
- Include the beef and saute to make it brown
- Sprinkle some water and taco seasoning and mix and simmer for about 2 minutes till combine.
- Mix the cream cheese & sour cream in dish to make smooth paste.
- Arrange the cauliflower, diced tomatoes, ground beef combination, and cream mixture in a baking dish.
- Add mozzarella, olives, and cheddar cheese on top.
- Bake the casserole for twenty minutes till cheese gets bubbles and properly melt.
- Sprinkle some green onions then serve warm
SERVING SUGGESTIONS:
- Enjoy these casserole slices with avocado or guacamole for healthy fat.
- Pair the cauliflower casserole slices with fresh keto salad for complete dinner.
- Garnish the casserole with slices of jalapenos to make it spicy.
TIPS:
- Don’t overcook the cauliflower as it will get mushy; keep the florets slightly firm.
- Drain the excess grease of beef to prevent making oily casserole.
- Top this casserole with shredded lettuce after baking to give this casseorle taco style.
STORAGE INFORMATION:
FRIDGE:
- Place the leftover slices of this casserole in the covered box and store the casserole for 4 days.
FREEZER:
- Freeze the casserole slices in the safe box for two months.
FAQs:
Can I make this cauliflower casserole with frozen florets?
- We can easily make this casserole with frozen florets. We have to thaw and drain the florets before to eliminate excess moisture.
Will I prepare this casserole in advance?
- We can assemble and store in fridge and bake when require for fresh taste.
How to make the spicy cauliflower casserole?
- We can add jalapeno dices or chili flakes or powder to prepare spicy cauliflower casserole.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Serving Size: 1 cup
Protein: 24g
Fat: 26g
Total Carbs: 8g
Calcium: 260mg
Iron: 2.7mg
Vitamin A: 900 µg
Calories: 360 kcal
Sodium: 540mg
Fiber: 2g
Potassium: 550mg
Net carbs: 6g
