It’s tacos without the hassle of it falling out of a shell! I must say, it tasted amazing and it only takes roughly 15 minutes of prep! It is also such a great meal to freeze for later in the week or to take to work.
For this recipe, I used minced turkey, but you can use any kind of minced meat. I also used jalapenos to give it a little bit of a kick, but if you don’t like the heat, they can be omitted. Or maybe you want it even spicier!? Add some of your favourite hot sauce!
Yields 8 servings of Keto Taco Casserole
The Preparation
- 16 ounces ground turkey
- 1 small cauliflower, chopped
- 1 teaspoon cumin
- 1 teaspoon dried parsley
- 1 teaspoon turmeric powder
- 1 teaspoon dried oregano
- salt and pepper, to taste
- 1/4 cup onion, diced
- 1 teaspoon fresh garlic, minced
- 1/4 cup red bell pepper, diced
- 1 medium jalapeno pepper, chopped
- 1 1/2 cups cheddar cheese, shredded
- 1 cup sour cream
The Execution
1. Place minced meat and cauliflower into a bowl.
2. Add in herbs and spices then mix together.
3. Stir in onions, red peppers and jalapenos.
4. Mix in 1 cup of shredded cheddar cheese.
5. Pour the mixture into a casserole dish.
6. Top with the leftover cheese.
7. Bake at 350℉ for 1 hour. Enjoy with the sour cream!
This makes a total of 8 servings of Keto Taco Casserole. Each serving comes out to be 311 calories, 28.8g fats, 3.7g net carbs, and 21g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 16 ounce ground turkey | 1170 | 79.2 | 0 | 0 | 0 | 113.9 |
| 1 small cauliflower | 61 | 1.3 | 10.9 | 6.1 | 4.8 | 4.8 |
| 1 teaspoon cumin | 8 | 0.5 | 0.9 | 0.2 | 0.7 | 0.4 |
| 1 teaspoon dried parsley | 2 | 0 | 0.3 | 0.1 | 0.1 | 0.1 |
| 1 teaspoon turmeric powder | 10 | 0.1 | 2.1 | 0.7 | 1.4 | 0.3 |
| 1 teaspoon dried oregano | 4 | 0.1 | 1 | 0.6 | 0.4 | 0.1 |
| — salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 1/4 cup onion | 16 | 0 | 3.7 | 0.7 | 3.1 | 0.5 |
| 1 teaspoon fresh garlic | 4 | 0 | 0.9 | 0.1 | 0.9 | 0.2 |
| 1/4 cup red bell pepper | 11 | 0.1 | 2 | 0.7 | 1.3 | 0.3 |
| 1 medium jalapeno pepper | 4 | 0.1 | 1 | 0.4 | 0.6 | 0.1 |
| 1 1/2 cup cheddar cheese | 742 | 61.2 | 5.7 | 0 | 5.7 | 42 |
| 1 cup sour cream | 455 | 44.5 | 10.7 | 0 | 10.7 | 5.6 |
| Totals | 2487 | 187.1 | 39.1 | 9.6 | 29.5 | 168.4 |
| Per Serving (/8) | 311 | 23.4 | 4.9 | 1.2 | 3.7 | 21.1 |
Keto Taco Casserole
Ingredients
- 16 ounce ground turkey
- 1 small cauliflower chopped
- 1 teaspoon cumin
- 1 teaspoon dried parsley
- 1 teaspoon turmeric powder
- 1 teaspoon dried oregano
- salt and pepper to taste
- ¼ cup onion diced
- 1 teaspoon fresh garlic minced
- ¼ cup red bell pepper diced
- 1 medium jalapeno pepper chopped
- 1 ½ cup cheddar cheese shredded
- 1 cup sour cream
Instructions
- Preheat over to 350F. Place ground meat and cauliflower into a bowl.
- Add in herbs and spices, including salt and pepper, and mix everything together.
- Stir in onions, garlic, red peppers and jalapenos.
- Mix in the shredded cheddar cheese, reserving some for topping.
- Pour the mixture into a casserole dish. Top with the reserved cheese. Bake for 1 hour.
- Serve with a dollop of sour cream on top and enjoy!
are these 8 servings 1 cup each? thanks
We list the macros for the full recipe. Servings should just be determined by what you need for your macros.
how do you determine your servings by your marcos.
We have a keto calculator that you can use to determine your macros. We also post the full macros of the recipe. You would just adjust the serving size to meet your needs for that meal.
the only thing is I see the macros but I dont know how much food I am suppose to eat…. like the serving size.
If you are following the recommended serving size that we gave, it would be 1/8 of the casserole (since it makes 8 servings). A 1/8 serving is only 242 calories, though, and usually you need more than that for a complete meal. So if you wanted 480 calories of the casserole, you would eat 1/4 of the casserole. You can adjust serving sizes to meet your needs – we just give general recommendations based on calories.
Typically, when making casseroles, I cook the meat first to make sure it’s cooked evenly. I was surprised when reading the recipe that you mix it all together with the raw meat and then cook it. I guess cooking it for an hour assures the meat is all cooked. I’m eager to try to recipe for an easy weeknight dinner! I do love all the recipes I’ve tried from this site so I’m sure I won’t be disappointed with this one.
One question, have you tried using ground pork or beef with it, and if so, was there any difference in cooking time or taste that you noticed?
I was skeptical as well, but I made it the other night with grass fed ground beef and it came out fine. This will be a keeper in our household, quick, easy and tasted great! Added some slice avocado on the side!
This is one of the worst dishes I have ever made.
There has to be an error in the recipe. I made it with minced turkey but by the time it was cooked for nearly an hour it was completely dried out and solid – impossible to eat.
It either needed a much shorter cooking time or some liquid added to it.
I threw out the rest after my husband and I ate small portions – something I never do with food. Don’t try it!
I’m so happy to hear you enjoyed it Debbie!
I’m sorry to hear you didn’t enjoy it Adele – we’ll remake it and see if any adjustments need to be made to the recipe.
Made this tonight with a few modifications. I used 20 ounces of ground Turkey (instead of 16oz , because that was the size of the package!) Used an entire red pepper, more cheese and upped all the spices to 1.5 teaspoons. Also thinly sliced another jalapeno and scattered it over the top layer of cheese. It tasted amazing! Maybe my favorite from ruled.me so far. I also only cooked it for 45 minutes.
I hope it’s a new staple in your house! Glad to hear you liked it 🙂
Great dinner! Agree with Kelly on using more spice. Being in Texas, added lite Morton Salt and Chili Powder as we love our spice. And we forgot to add our sour cream. Oops. Absolutely delicious. Another win for ruled.me recipes. https://uploads.disquscdn.c…
Your additions sound awesome and your dish looks delicious. Thank you for such detailed feedback!
So after some modifications this came out pretty good for us, I used 1 lb. of ground beef instead of turkey, also because of Adele’s comment below that it got dried out I covered it with foil for 30 min, then brought it out to check it, it had little bit of liquid fat from the ground beef, so took off the foil, added another small layer of shredded cheese and put it back in the oven for just another 15 min and then it came out perfect, no dryness, everything well cooked, put it over spinach greens and topped with the sour cream, another great dinner from ruled me! Thanks Craig!
Sorry a dumb question over here… When you say easy to freeze meal do I bake it first then freeze it? or do you freeze it raw and then bake from frozen?
Yes, you cook it first and then I’d recommend portioning it out and freezing individual servings. You can re-heat in the oven, pan, or microwave.
I’m a bit confused – you talk about “minced” turkey and then call for “ground” turkey. The photo, I would guess, is of minced turkey. (Not sure since I’ve never seen it before, and don’t think it’s available in my area.) Care to clarify?
Ground and minced turkey are the same thing.
Thanks! I googled this and indeed they are the same thing outside the US (I am in the US). I can tell you that I have never seen ground turkey that looks like the first photo under “The execution.” Instead to me “Minced Meat” or “Mincemeat” is the sweet fruit and spice mixture that gets baked into pies at Christmas time. Glad to know I can use ground turkey for this – I’m looking forward to making it!
Enjoy!
what size casserole dish did you use?
It’s a standard 9×13 casserole dish.