Cheesy, scoopable, and endlessly decadent; this keto taco casserole recipe will be your new favorite Tex-Mex recipe for meal prep. Casseroles are the best way to prepare a flavorful and easy low-carb one-pan meal, setting you up for a quick lunch or dinner throughout your week.
Casseroles are by far one of the most underutilized ways to meal prep. They are hearty, comforting, and usually easy to prepare because all you have to do is mix everything into a baking dish and cook it!
This Tex-Mex inspired low-carb taco casserole recipe utilizes ground beef, an array of seasonings and spices, along with vegetables and melted cheese to create a filling meal perfect for any day of the week.
But preparing a keto-friendly taco-inspired casserole isn't the only way to make a casserole recipe; there are endless flavor combinations for you to mix and match. A normal, aka high-carb casserole, is usually prepared with protein, starch, sauce, vegetables, and cheese. The starch in these recipes is typically used to bind ingredients together. These could be ingredients like flour, potato, pasta, or a crunchy topping such as tater tots or bread crumbles.
When it comes to creating a keto version, swap out starchy vegetables for low-carb vegetables, and feel free to double up on the meat! You'll still be able to create a delicious topping utilizing cheese, cauliflower rice, or even crushed pork rinds.
The anatomy of a healthy keto casserole can be broken down as follows:
If you're preparing this recipe as part of your weekly meal prep to reach specific health goals such as weight loss or muscle gain, then having an idea of how much you should be eating per day can help you gauge how this recipe will help you reach your goals.
You don't have to count your calories or macros to be healthy, but understanding how can assist you in proper food portioning and finding a balance in your diet. It can also help you develop a deeper relationship with where your food comes from and personalize your nutrition.
When it comes to keto, the goal is to reduce your carbohydrate intake based on a suitable range for your body that shifts you into a state of ketosis - a nutritional state thought to promote increased fat burning and utilization.
No food is truly forbidden on a keto meal plan - as long as you are balancing your food intake and aware of your keto macro goals. However, certain high carbohydrate foods can make achieving this a real challenge, including some fruits and vegetables.
You can always skip the meal prep, and let us deliver macro-balanced keto meals directly to your door.
Sometimes there just isn't enough time in the week to perfectly plan every meal. Let us help you make conquering your nutrition even easier by providing organic meals you can count on.
For Serving
Preheat your oven to 400 degrees.
Gather all of the ingredients needed for your chili recipe. This might seem like a silly step, but you'll be happy to have everything right where you need it once you start the cooking process so you don't have to run to the pantry or store while trying to cook!
Gathering your ingredients also gives you time to double-check if you would like to use any leftovers in your fridge or choose specific ingredients.
In the culinary world, we call this step gathering our "mise en place" which literally means, to 'put in place'.
Go ahead and cut any raw vegetables you are using, in this recipe, you will slice the zucchini and small dice the red pepper and onion.
Mix your ground raw meat with the taco seasoning, stock, and chopped onion, feel free to add any other seasonings you'd like such as onion powder, or add fresh herbs like chopped cilantro or parsley.
Mix until well combined.
At this point, you could just combine all of your vegetables and meat into the bowl and scoop it into your casserole dish or you can build two layers by first putting a layer of meat mixture and then topping it with salsa, vegetables, and 1/2 of the cheese.
Then repeat this process again. Top with extra cheese and fresh sliced jalapenos if desired.
Place your casserole dish in the heated oven and cook for 25-30 minutes until fully cooked, typically around 165 degrees Fahrenheit internal temperature. The cheese on top should be browned and melty!
Remove your casserole from the oven carefully and serve immediately or allow the casserole to cool in the fridge, uncovered before positioning it out into your meal prep containers.
This keto taco casserole will keep for up to 5 days in the fridge. When storing them make sure you don't down squish your casserole.
You can top off your casserole with sour cream, avocado or guacamole, fresh cilantro or green onions, or more salsa if you'd like!
If you’re adding this great recipe to your weekly keto meal prep, remember you can cross-utilize the ingredients! Use this ground meat as a filling for low-carb tacos or prep extra vegetables for the week.
Following a keto or low-carb diet has its challenges, so we've put together plenty of resources to support you in your wellness journey:
Use this simple calculator to learn how many grams of net carbs you should be eating every day!