Preparation Time: 10 minutes
Cooking Time: 20 minutes (plus 15-20 minutes bake time)
Servings: 8
If you're craving something hearty, cheesy, and loaded with flavor—this Keto Taco Casserole is your go-to solution. It’s a low-carb, high-protein dish that comes together in under an hour, making it a favorite among keto enthusiasts and busy families alike.
This recipe blends seasoned ground meat, creamy cheese, and zesty salsa into a satisfying casserole with only 6g net carbs per serving. Whether you’re meal-prepping for the week or looking for a family-friendly keto dinner, this dish is sure to please.
Ingredients
- 1.5 to 2 lbs ground turkey or beef
- 2 tablespoons taco seasoning (low-carb preferred)
- 8 oz shredded cheddar cheese
- 1 cup salsa (sugar-free)
- 16 oz cottage cheese (full fat)
Instructions
- Preheat your oven to 400°F (204°C).
- In a large casserole dish, mix the ground meat with the taco seasoning.
- Bake uncovered for 20 minutes.
- Meanwhile, mix the salsa, shredded cheddar, and cottage cheese in a bowl and set aside.
- Carefully remove the dish from the oven and drain any excess grease.
- Break up the meat using a fork or potato masher until evenly crumbled.
- Spread the cheese and salsa mixture evenly over the meat.
- Return to the oven and bake for another 15–20 minutes, or until the top is golden and bubbly.
Nutrition Facts (Per Serving)
- Calories: 367
- Protein: 45g
- Total Fat: 18g
- Net Carbohydrates: 6g
Why This Keto Taco Casserole Works
This dish hits all the marks for a ketogenic lifestyle—it's rich in protein, provides moderate fat, and keeps carbs minimal. Thanks to the blend of cottage cheese and cheddar, you also get a dose of calcium and probiotics, supporting gut health.
Ground beef is an excellent source of iron and B vitamins, essential for maintaining energy levels and metabolic function on a low-carb diet. According to the USDA, 3 ounces of cooked ground beef provides over 20g of protein and about 15% of your daily iron needs.
Using sugar-free salsa keeps the glycemic load low, helping you maintain ketosis more effectively. Make sure to check the label—some brands sneak in added sugars that can sabotage your carb goals.
Serving Suggestions
This casserole pairs well with:
- A side of fresh avocado slices for extra healthy fats
- A crisp keto coleslaw or leafy green salad
- Low-carb tortilla chips or lettuce wraps
Storage Tips
Store leftovers in an airtight container for up to 4 days in the refrigerator. It also freezes well for up to 2 months—just reheat in the oven or microwave before serving.
Final Thoughts
The keto taco casserole is more than just a low-carb version of a Mexican favorite—it’s a budget-friendly, crowd-pleasing meal prep staple. Whether you're new to keto or a seasoned pro, this recipe is a delicious way to stay on track without sacrificing flavor.