Keto Walking Taco Casserole Recipe (Low-Carb, High Flavor)
Are you craving a delicious and hearty casserole that delivers the bold flavors of walking tacos, without all the carbs? Our Keto Walking Taco Casserole is the perfect solution, bringing all your favorite taco-inspired ingredients into one dish while keeping it low-carb, gluten-free, and family-friendly. Perfect for meal prep, weeknight dinners, or a satisfying weekend meal, this casserole is designed to satisfy your cravings while keeping you on track with your keto or low-carb lifestyle.
In this guide, we will walk you through all the steps necessary to create this flavorful casserole. We’ll cover every detail—from the ingredients and preparation to the nutritional breakdown and SmartPoints, ensuring you have everything you need to enjoy a perfectly balanced keto meal.
Ingredients:
Before we dive into the instructions, let’s first gather the ingredients. This recipe is packed with fresh, flavorful ingredients that are keto-friendly and easy to find at your local grocery store.
For the Casserole:
- 1 lb ground beef (80% lean or grass-fed preferred for more flavor)
- 1/2 lb ground turkey or chicken (optional, for a lighter option)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1/2 cup green bell pepper, finely chopped
- 1/2 cup diced tomatoes (or 1/4 cup tomato paste, for lower carbs)
- 1/2 cup salsa (choose a sugar-free salsa or make your own with no added sugar)
- 1 tablespoon taco seasoning (preferably homemade to avoid additives, or ensure it’s sugar-free)
- 1/4 cup sour cream (full-fat preferred)
- 1/2 cup cream cheese (softened)
- 1 cup shredded cheddar cheese
- 1/2 cup shredded mozzarella cheese
- 1 tablespoon olive oil (for cooking)
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper (or to taste)
- 1/4 cup chopped fresh cilantro (optional, for garnish)
- 1/2 avocado (optional, for garnish)
- 1/4 cup sliced olives (optional, for garnish)
For the “Taco Shell” Alternative:
- 1 1/2 cups cauliflower rice (a great substitute for traditional taco chips)
- 1 tablespoon butter (for sautéing)
- 1/2 teaspoon cumin (for flavor)
Instructions:
Step 1: Prepare the “Taco Shell” Base (Cauliflower Rice)
- Begin by preparing the cauliflower rice. If you’re using frozen cauliflower rice, ensure it’s fully thawed and drained. If using fresh cauliflower, pulse it in a food processor until it resembles rice.
- In a large pan, heat the butter over medium heat. Once melted, add the cauliflower rice to the pan and sauté it for 5–7 minutes, stirring occasionally. Season with cumin, salt, and pepper, and continue cooking until the rice is tender and slightly golden.
- Set the cauliflower rice aside once cooked through and slightly crispy.
Step 2: Cook the Meat
- In a large skillet, heat the olive oil over medium heat.
- Add the ground beef and ground turkey (if using) to the skillet. Use a wooden spoon to break up the meat as it cooks, stirring occasionally to ensure it cooks evenly.
- After 7–10 minutes, the meat should be fully browned. Drain any excess fat if necessary (depending on the fat content of your meat).
- Add the chopped onion and garlic to the skillet with the browned meat. Continue to cook for another 3–4 minutes, until the onions become soft and translucent.
- Stir in the chopped green bell pepper and cook for an additional 2 minutes.
Step 3: Add Flavorful Ingredients
- Pour in the salsa and diced tomatoes (or tomato paste) into the skillet with the meat and vegetables. Mix everything together thoroughly.
- Sprinkle in your taco seasoning, and stir to combine. Let the mixture simmer for 5 minutes so the flavors can meld together.
- Taste the mixture and adjust seasoning with additional salt and pepper if necessary.
Step 4: Combine with Cream Cheese and Sour Cream
- Once the meat mixture is fully cooked and flavorful, lower the heat and add in the softened cream cheese and sour cream. Stir the mixture gently, allowing the cream cheese to melt into the sauce and make it creamy and rich.
- Continue cooking for 2–3 minutes, until the mixture is smooth and well-combined. This will create a luscious, creamy base for the casserole.
Step 5: Assemble the Casserole
- Preheat your oven to 350°F (175°C).
- In a large baking dish (about 9×9 inches), spread out the cauliflower rice evenly at the bottom. This will act as your “crust” or base layer for the casserole.
- Pour the meat and creamy mixture over the cauliflower rice, spreading it evenly with a spoon.
- Sprinkle the shredded cheddar and mozzarella cheese evenly on top of the casserole.
- Place the casserole in the preheated oven and bake for 15–20 minutes, or until the cheese is melted and bubbly, with a slightly golden top.
Step 6: Garnish and Serve
- Once the casserole is done baking, remove it from the oven and let it cool for a few minutes.
- Garnish with fresh cilantro, sliced avocado, and black olives, if desired. These toppings will add a nice burst of color and flavor to the finished dish.
- Serve immediately and enjoy the delicious, creamy, and flavorful Keto Walking Taco Casserole.
Tips for Success:
- Make it ahead of time: This casserole can be made ahead of time for busy nights. Simply prepare it, cover it with foil, and refrigerate until you’re ready to bake. When you’re ready, just pop it in the oven at 350°F for 20 minutes.
- Customize it: Feel free to customize this recipe by adding other keto-friendly vegetables like zucchini, mushrooms, or spinach for added nutrients.
- Double the recipe: If you’re feeding a large family or want leftovers, simply double the recipe and bake in a larger casserole dish.
- Add more toppings: If you love the toppings that come with traditional walking tacos, add sour cream, shredded lettuce, or chopped green onions for added flavor.
Nutritional Information (per serving):
This recipe serves approximately 6 people. Here’s the nutritional breakdown per serving:
- Calories: 390
- Fat: 30g
- Protein: 27g
- Total Carbohydrates: 8g
- Fiber: 3g
- Net Carbs: 5g
- Sodium: 670mg
- Cholesterol: 115mg
Weight Watchers (WW) SmartPoints:
- Freestyle Points: 6 points per serving
- Blue Plan: 6 points per serving
- Green Plan: 7 points per serving
- Purple Plan: 4 points per serving
Please note that SmartPoints may vary depending on the specific ingredients and brands you use, so be sure to track your ingredients accordingly.
Why This Keto Walking Taco Casserole is Perfect for Your Low-Carb Diet:
- Low-Carb: Traditional walking tacos are typically loaded with carb-heavy chips. This casserole replaces them with cauliflower rice, a low-carb alternative, while maintaining the delicious taco flavors you love.
- High in Protein: With ground beef and turkey, this casserole is packed with protein, helping to keep you full and satisfied longer.
- Healthy Fats: Full-fat sour cream, cream cheese, and cheese provide the healthy fats that are essential for a balanced keto diet.
- Flavorful and Versatile: This casserole is incredibly flavorful, thanks to the combination of taco seasoning, salsa, and fresh veggies. It’s also highly customizable, so you can adjust it to suit your preferences.
- Easy to Make: With minimal prep time and straightforward instructions, this casserole is quick to put together, making it perfect for weeknight dinners or meal prepping for the week.
Conclusion:
The Keto Walking Taco Casserole is a flavorful, low-carb, and keto-friendly alternative to the traditional walking taco dish. With a base of cauliflower rice, a creamy meat mixture, and melted cheese, this casserole hits all the right notes without compromising on taste. Whether you’re following a keto diet, a low-carb lifestyle, or just want to enjoy a healthier version of a classic dish, this recipe will quickly become a favorite in your household.
Feel free to play around with different ingredients and toppings to make this casserole your own. It’s easy to make, full of flavor, and perfect for anyone looking to indulge in a hearty, satisfying meal without the carbs.
Happy cooking, and enjoy your delicious Keto Walking Taco Casserole!