Healthy, Recipes

Taco Cauliflower Rice Casserole

The BEST Keto Taco Casserole is here!

This Keto Taco Casserole is loaded with cheesy taco goodness without any of the carbs. This low carb friendly dish really hits the spot.

I’m a big fan of casseroles because they allow for easy cleanup, and are great for meal prep. This keto taco casserole is sure to be a regular on your meal plan!

INGREDIENTS

  • 1 tablespoons olive oil
  • 6 cups cauliflower rice
  • 2 cloves garlic minced
  • ½ onion, chopped
  • 1 1/2 lb ground beef
  • homemade taco seasoning, two tablespoons store brought
  • ¼ cup water
  • 14 oz canned diced tomatoes
  • 1 cup canned black beans drained and rinsed
  • 1 cup shredded cheddar cheese
  • 1 tbsp chopped cilantro leaves
  • 2 limes sliced into wedges

HOMEMADE TACO SEASONING

  • 1 tablespoons chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoon ground cumin
  • 1 teaspoon table salt
  • 1 teaspoon ground black pepper

INSTRUCTIONS

To make the homemade taco seasoning, add all ingredients to a small bowl and whisk until evenly mixed. Set aside. 

Add oil to a large pan or skillet and bring to medium-high heat. 

Add in cauliflower rice. 

Cook, stirring occasionally, until tender. Drain and place cauliflower into a bowl to set aside.

In the same pan, add garlic, onion, ground beef and bring to medium-high heat. 

Cook until ground beef has browned, crumbling the ground beef as you cook it. Drain out excess fat.

Sprinkle taco seasoning across ground beef. 

Stir in the black beans. 

Add ¼ cup water and diced tomatoes (including the liquid). Stir and cook on medium heat until everything is evenly mixed and the sauce has thickened.

Add the cauliflower rice back in and mix with the taco meat, cooking for a few minutes on medium heat. Drain any liquid from the pan. 

Add taco cauliflower rice into a 9 x 12 inch casserole pan. Sprinkle cheese across the surface. 

Bake in the oven at 350F for about 10 minutes or until the cheese is melted.

Garnish with cilantro. 

Serve with lime wedges.

Healthy, Recipes

Keto Meatball Casserole

Juicy, flavorful meatballs cooked until golden and then covered with tomato sauce and cheese.

If you are looking for a new dinner this Keto Meatball Casserole should be it. 

I love this keto friendly meatball casserole because it’s really simple to make and delicious.  It’s also great for meal prep!

I took my grandparent’s meatball recipe, made a couple of changes to make these keto/low carb meatballs. They make epic leftovers… so great for meal prepping! 

The Meat

My personal favorite meat combo when it comes to meatballs is a fifty-fifty of ground beef and Italian sausage. 

The Breadcrumbs

As you know, meatballs traditionally call for breadcrumbs for the binder. It’s purpose is to add moisture and keep the proteins in the meat from shrinking and becoming tough. I used crushed pork rinds! They work surprisingly well in lieu of breadcrumbs and they really play up the flavors.

To Pan-fry or to bake?

This is a great debate between Italian cooks – whether meatballs should be baked or pan fried. 

I grew up watching my grandmother, Meme pan-fry her meatballs. So in this house, we pan fry! Pan frying meatballs produces superior caramelization and a flavorful outer crust. You really do get the best flavor. 

Having said that, you can definitely bake up these too. 

The Sauce

Nothing fancy here, just simple and delicious! One can of crushed tomatoes and ¼ cup of red wine, I recommend Scout & Cellar Gallivant Cabernet Sauvignon

The Cheese

You choose the shredded cheese… Mozzarella, Provolone, Monterrey Jack, Cheddar… I personally like a combination of Mozzarella and Provolone. 

Serve warm on top of zucchini noodles or your with a side of your favorite vegetable. 

Ingredients

Meatball Ingredients:

  • 1 lb. ground beef
  • 1 lb. Italian sausage
  • 1 cup shredded mozzarella
  • ⅓ cup grated or shredded parmesan
  • 2/3 cup crushed pork rinds
  • 1 egg
  • 2 cloves garlic, minced
  • 2 tsp dried minced onion
  • 2 tsp dried minced garlic
  • 2 tsp dried Italian seasoning
  • 1 tsp Salt and Pepper

Casserole Ingredients:

Instructions 

Preheat the oven to 400 degrees. 

Combine all the ingredients for the meatballs and mix thoroughly. 

Make about 24 meatballs

Heat an oven safe skillet over medium heat. (I used my cast iron skillet)

Drizzle one tablespoon in the skillet. 

Place meatballs into the skillet and cook for two-three minutes, then flip and cook for another 2 minutes. 

Place the skillet into the preheated oven and bake for ten minutes. 

Carefully remove the skillet from the oven, pour the crushed tomatoes and wine over the meatballs. Return the skillet to the oven and bake for another ten minutes. 

Once the sauce is bubbling, sprinkle the cheese over the top and bake for an additional 8 minutes until the cheese is melted. 

Optional: I broiled for 3-4 minutes at the end to toast the cheese. Watch it carefully if you put it under the broiler. The cheese can burn easily.