Low Carb Taco Casserole
A chilly evening, a mug of spiced apple cider, and the whole house smelling like toasted cumin — that’s the memory that inspired this Low Carb Taco Casserole. I made it for a small fall gathering years ago, and it quickly became a reader favorite because it’s warm, comforting, and full of cozy autumn flavors without packing on the carbs.
Introduction
This Low Carb Taco Casserole is perfect for home bakers who love seasonal treats but also want to keep meals light. It layers savory seasoned meat, roasted vegetables, and melty cheese into a single dish that’s comforting and simple to assemble. Whether you’re hosting friends, meal-prepping for a busy week, or craving a soul-warming dinner, this casserole delivers. If you enjoy casseroles with a twist, try pairing weeknight dinners with ideas from our easy low carb pizza casserole for variety. Explore a pizza-inspired casserole that’s just as satisfying.
Ingredients
- 1 lb lean ground turkey
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper (red or orange), diced
- 1 medium zucchini, diced
- 1 cup cauliflower rice (fresh or frozen)
- 1 (10 oz) can diced tomatoes with green chiles, drained
- 2 tbsp olive oil
- 2 tbsp taco seasoning (or homemade mix)
- 1 tsp smoked paprika
- 1 cup shredded cheddar or Mexican blend cheese
- 1/2 cup sour cream or Greek yogurt
- 2 tbsp chopped fresh cilantro (optional)
- Salt and pepper to taste
Step-by-step Instructions
- Preheat and prep
- Preheat your oven to 375°F (190°C).
- Lightly grease a 9×9-inch baking dish.
- Cook the base
- In a large skillet, heat 1 tbsp olive oil over medium heat.
- Add the onion and garlic; sauté until translucent, about 3 minutes.
- Add the ground turkey, breaking it up with a spoon, and cook until no longer pink.
- Add vegetables and seasoning
- Stir in the bell pepper, zucchini, and cauliflower rice. Cook 4–5 minutes until vegetables begin to soften.
- Add the drained diced tomatoes, taco seasoning, smoked paprika, salt, and pepper. Mix well and cook another 2–3 minutes to meld flavors.
- Layer the casserole
- Spread half the meat-and-veg mixture into the prepared dish.
- Dollop half the sour cream over the layer and spread gently.
- Top with half the shredded cheese.
- Repeat with remaining meat mixture, sour cream, and finish with the remaining cheese.
- Bake and finish
- Bake uncovered for 15–20 minutes, until cheese is bubbly and golden.
- Let rest 5 minutes, then sprinkle with cilantro before serving.
Quick tip: For a crispier top, broil for 1–2 minutes at the end, watching carefully.
Tips for Success
- Avoid soggy casserole: Drain canned tomatoes well and squeeze excess moisture from thawed cauliflower rice.
- Even cooking: Chop vegetables to similar sizes so everything cooks uniformly.
- Flavor boost: Brown the turkey well for extra depth, then deglaze the pan with a splash of broth before adding vegetables.
- Make it in advance: Assemble up to the step before baking, cover and refrigerate for 24 hours, then bake as directed.
- For more hearty casserole ideas, try this low carb Philly cheesesteak casserole for a change of pace. Get the recipe for a Philly-style casserole.
Possible Variations
- Gluten-free: This dish is naturally gluten-free if you use a gluten-free taco seasoning. For more gluten-free meal ideas, check this clean eating low carb sheet pan meal. Try a sheet-pan dinner.
- Streusel topping: For a playful twist, combine 1/2 cup almond flour, 2 tbsp melted butter, and 1/4 cup grated cheese; sprinkle on top in the last 10 minutes of baking for a crunchy finish.
- Vegetarian: Swap turkey for a seasoned mix of crumbled tofu or tempeh and extra beans.
- Extra protein: Stir in cooked black soybeans or add shredded chicken for another textured layer; see our easy low carb BBQ chicken bowl for inspiration. Try a BBQ-style bowl idea.
Storage Recommendations
- Refrigerator: Store leftovers in an airtight container for up to 4 days. Reheat in the oven at 350°F (175°C) for 10–12 minutes or microwave in 1-minute bursts until heated through.
- Freezer: Freeze baked casserole in portions for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheating tip: Add a splash of water or broth before reheating to prevent drying, and cover with foil in the oven.
Conclusion
This Low Carb Taco Casserole is a cozy, fall-friendly dish that’s easy enough for beginners and flexible enough for home bakers who like seasonal variety. For a classic version and inspiration, you can reference the original recipe here: Low Carb Taco Casserole – Buns In My Oven.
Frequently Asked Questions
Q: Is Low Carb Taco Casserole gluten-free?
A: Yes, when you use gluten-free taco seasoning and ensure any added ingredients (like broth or canned goods) are labeled gluten-free, this casserole is naturally gluten-free.
Q: Can I make Low Carb Taco Casserole ahead of time?
A: Absolutely. Assemble the casserole up to the baking step, cover, and refrigerate for up to 24 hours. Bake as directed when ready.
Q: How can I make this Low Carb Taco Casserole spicier or milder?
A: Adjust the heat by choosing mild or hot taco seasoning, or add chopped jalapeños for heat. To mellow flavors, use fewer chiles in the canned tomatoes and add a touch more sour cream.
Q: What can I serve with Low Carb Taco Casserole?
A: Serve with a crisp green salad, roasted autumn vegetables, or a small side of cauliflower rice. For meal-plan inspiration, browse a 7-day high-protein low-carb plan. See a sample meal plan.
Low Carb Taco Casserole
Ingredients
Base Ingredients
- 1 lb lean ground turkey You can substitute with chicken or beef.
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper (red or orange), diced
- 1 medium zucchini, diced
- 1 cup cauliflower rice (fresh or frozen)
- 10 oz can diced tomatoes with green chiles, drained
- 2 tbsp olive oil
- 2 tbsp taco seasoning You can use homemade mix.
- 1 tsp smoked paprika
Toppings
- 1 cup shredded cheddar or Mexican blend cheese
- 1/2 cup sour cream or Greek yogurt
- 2 tbsp chopped fresh cilantro (optional) Use for garnish.
- Salt and pepper to taste
Instructions
Preheat and Prep
- Preheat your oven to 375°F (190°C).
- Lightly grease a 9x9-inch baking dish.
Cook the Base
- In a large skillet, heat 1 tbsp olive oil over medium heat.
- Add the onion and garlic; sauté until translucent, about 3 minutes.
- Add the ground turkey, breaking it up with a spoon, and cook until no longer pink.
Add Vegetables and Seasoning
- Stir in the bell pepper, zucchini, and cauliflower rice. Cook for 4–5 minutes until vegetables begin to soften.
- Add the drained diced tomatoes, taco seasoning, smoked paprika, salt, and pepper. Mix well and cook for another 2–3 minutes to meld flavors.
Layer the Casserole
- Spread half the meat-and-veg mixture into the prepared dish.
- Dollop half the sour cream over the layer and spread gently.
- Top with half the shredded cheese.
- Repeat with remaining meat mixture, sour cream, and finish with the remaining cheese.
Bake and Finish
- Bake uncovered for 15–20 minutes, until cheese is bubbly and golden.
- Let rest for 5 minutes, then sprinkle with cilantro before serving.