Keto Taco Casserole with Cauliflower Rice

It is one of my personal goals to make #lowcarbhighveg a thing. Keto Taco Casserole with Cauliflower Rice would definitely be an appropriate recipe to use this sadly rare hashtag. So many people in the keto space seem to emphasize fat on fat on fat and ignore the quality of fats and vegetables. Most, veggies contain tons of micro-nutrients and few carbs.

Cauliflower is Worth the Carbs

In one cup of cauliflower, there are 5 grams total carbs and 2 grams fiber (3 grams net carbs), but it is so much more than its carb count.  Cauliflower is a member of the cruciferous family (like broccoli, cabbage, and Brussels sprouts), which means it is high in phytochemicals and sulfur.  These compounds are powerful antioxidants and vital to cellular health.

Sulfur-rich vegetables are so good for you, Dr. Terry Wahls recommends you eat 3 cups a day of these amazing vegetables!

Dr. Wahls M.D. is an amazing woman that was able to reverse her multiple sclerosis with her miracle protocol. I highly recommend her Ted Talk or Book to everyone, not just people with autoimmune diseases. Her TEDx Talk “Mind Your Mitochondria” has over 3 million views on YouTube!

Casserole Love

Who doesn’t love a casserole? While they are not the prettiest dishes, they are easy to make and so stick-to-your-ribs yummy. Keto Taco Casserole with Cauliflower Rice is no exception. You won’t even notice that it’s pack full of veggies and either will your kids.

When making this casserole, remember that casseroles are not an exact science. If you have canned tomatoes in your pantry, but they aren’t fire roasted or have green chiles, don’t give it a second thought, use them and move on. If you have ½ a zucchini, slightly shriveled, in your fridge, chop it up and throw it in. Make do with what you have, it will taste great.

Here is a Free Meal Planning Template


For all Dr. Wahls’ Book and Kitchen Essentials, I use almost every day, check out my Amazon Shop!

Keto Taco Casserole with Cauliflower Rice

This stick-to-your-ribs casserole is low in carbs but high in veggies

Course Main Course
Cuisine American
Keyword cauliflower, easy, hamburger, keto, low-carb, vegetables
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 4


  • 1.5 lbs cauliflower rice 8 cups
  • 2 teaspoons salt
  • Avocado oil
  • 1 lb.  ground beef or game meat
  • 1 bell pepper chopped
  • 1 onions chopped
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon garlic powder
  • ¼ cup apple cider vinegar
  • 4 oz. Cream Cheese
  • 1 can 14 oz. fire-roasted diced tomatoes with green chiles
  • 6 oz cheese shredded
  • 1/2 cup chopped fresh cilantro
  • Pickled jalapenos optional


  1. On a large sheet pan, sprinkle cauliflower rice with 1 teaspoon salt and place in a 425° F oven, for 15-20 minutes*
  2. Meanwhile in a large frying pan over medium-high heat, brown meat, onion and bell pepper, and remaining 1 teaspoon salt together.  Use avocado oil to keep from sticking.
  3. When meat is brown add all spices and stir until you can smell them.
  4. Turn down heat to low and stir in vinegar.
  5. Next add cream cheese, stirring until it is melted and evenly distributed.
  6. In your final baking dish* mix cauliflower, meat mixture, and tomatoes.
  7. Evenly spread out and top with cheese.
  8. Bake in preheated oven (425° F) for about 20 minutes until the cheese is nice and brown.
  9. Top with cilantro and jalapenos to serve

Recipe Notes

*You can skip prebaking the cauliflower, but your casserole will be runnier

*A 13-inch oven-safe frying pan can be used to brow the meat and bake the casserole. Or bake the casserole in a 9X13 baking pan.

Look for organic pasture raised cream cheese such as Organic Valley

To see more of my adventures and Paleo-ish/ Mostly Low-carb food, follow me on Instagram or Facebook!

Keto Taco Casserole with cauliflower rice

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One Comment on “Keto Taco Casserole with Cauliflower Rice

  1. Thank you for this!! Been trying to find a good keto taco casserole that isn’t just beef and cheese and canned tomatoes, yuck. Will be trying this out this week 🙂

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