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.
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!
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.
For all Dr. Wahls’ Book and Kitchen Essentials, I use almost every day, check out my Amazon Shop!
This stick-to-your-ribs casserole is low in carbs but high in veggies
*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!
*Wild and Well Fed is a participant in the Amazon Services LLC Associates Program. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
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 🙂