Servings: 6
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes

Ingredients

For the Taco Meat Layer:

  • 1 lb (450 g) lean ground turkey or beef (95% lean)
  • 1 small onion, finely chopped (70 g)
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 packet low-sodium taco seasoning or homemade blend:
    • 1 tsp chili powder
    • 1 tsp smoked paprika
    • 1 tsp cumin
    • 1/2 tsp onion powder
    • 1/4 tsp cayenne (optional)
    • 1/2 tsp salt
    • 1/4 tsp black pepper

For the Casserole Layers:

  • 1 cup cauliflower rice (or riced zucchini)
  • 1/2 cup diced bell peppers (any color)
  • 1/2 cup diced tomatoes (fresh or canned, drained)
  • 1/4 cup tomato paste or low-sodium tomato sauce
  • 1/2 cup shredded reduced-fat cheddar cheese
  • 1/4 cup Greek yogurt (plain, low-fat)
  • 1/4 cup chopped green onions or fresh cilantro for garnish

Optional Toppings:

  • Sliced avocado or guacamole
  • Jalapeños
  • Salsa (no added sugar)

Instructions

Step 1: Preheat Oven

Preheat your oven to 375°F (190°C). Lightly grease a 9×9-inch casserole dish with cooking spray or a teaspoon of olive oil.

Step 2: Prepare the Meat

  1. Heat olive oil in a large skillet over medium heat.
  2. Add onions and garlic, sauté for 2–3 minutes until softened and fragrant.
  3. Add the ground turkey or beef, breaking it apart with a spatula. Cook until browned and fully cooked (about 6–8 minutes).
  4. Stir in taco seasoning, tomato paste, and diced tomatoes. Simmer for 3–4 minutes until flavors are blended.

Step 3: Prepare the Vegetable Base

  1. Spread cauliflower rice evenly on the bottom of the greased casserole dish.
  2. Layer diced bell peppers over the cauliflower rice for added texture and nutrients.

Step 4: Assemble the Casserole

  1. Spoon the cooked taco meat evenly over the vegetable layer.
  2. Top with 1/4 cup shredded cheddar cheese and dollops of Greek yogurt.

Step 5: Bake

  1. Place the casserole in the preheated oven.
  2. Bake for 15–20 minutes until cheese is melted and bubbly.
  3. Optional: broil for 1–2 minutes for a golden top.

Step 6: Garnish and Serve

  1. Remove from oven and let cool for 5 minutes.
  2. Garnish with chopped green onions or cilantro.
  3. Add optional toppings like sliced avocado or salsa before serving.

Tips for Diabetic-Friendly Baking

  • Choose lean meats to reduce saturated fat.
  • Cauliflower rice is a low-carb alternative to regular rice or tortillas.
  • Use Greek yogurt instead of sour cream for added protein and fewer carbs.
  • Control spice levels according to your preference; cayenne or chili powder adds flavor without carbs.
  • Meal prep-friendly: Store in airtight containers for up to 3 days; reheat in the microwave or oven.

Nutritional Information (per serving, serves 6)

  • Calories: 280 kcal
  • Protein: 28 g
  • Fat: 12 g
  • Carbohydrates: 9 g
  • Fiber: 3 g
  • Net Carbs: 6 g
  • Sugar: 3 g
  • Sodium: 480 mg
  • WW SmartPoints: 6 per serving

Variations

  • Swap ground turkey/beef for chicken or plant-based meat.
  • Add black beans for extra fiber (adjust carb count accordingly).
  • Top with sliced olives or pickled jalapeños for Mediterranean-inspired flavor.
  • Make a cheesy layer using part-skim mozzarella or feta for variety.

This diabetic-friendly taco casserole is low in carbs, high in protein, and perfect for meal prep or weeknight dinners. Its combination of vegetables, lean protein, and controlled dairy makes it a satisfying, blood-sugar-friendly option.