High Protein Taco Casserole (Keto, Low Carb)

Name: Keto Taco Casserole (with Cottage Cheese | High Protein)
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Ingredients: 2 lb ground beef, 90%/10% (or ground turkey); 16 oz cottage cheese, 4% (drain ); 1 cup chunky salsa (LaVictoria is a great chunky brand); 2-3 Tbsp taco seasoning (sugar free); 1 3/4 cup cheddar cheese (shredded)

Modified: Nov 6, 2025 · Published: Apr 2, 2019 by WholeLottaYum · This post may contain affiliate links · 24 Comments

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I love making this keto taco casserole because it's quick, cheesy, and packed with flavor. For me, it's a perfect mix of comfort food and healthy eating. It's one of those meals that satisfies cravings without knocking you off track.

You'll love this recipe because it's high in protein, low in carbs, and family-approved (55g of protein per serving and 5 net carbs!). The combination of ground beef, creamy cottage cheese, and gooey cheddar creates a hearty one-dish dinner that's both filling and delicious.

mexican keto casserole with sour cream and other garnishes on top

Things to Know Before Making Keto Taco Casserole

Drain your cottage cheese: Some brands have extra liquid, which can make the casserole runny.
Use chunky salsa: It adds texture and prevents the dish from getting watery.
Choose a shallow dish: A cast-iron skillet or oval casserole works best for even cooking.
Check your ingredients: Opt for sugar-free taco seasoning and low-carb cottage cheese to keep it keto-friendly.

I've been creating and testing low-carb and high-protein dinner recipes since 2018, helping busy home cooks make flavorful meals without extra fuss.

Some of our other favorite beef casseroles include Big Mac Casserole, Ground Beef Zucchini Casserole, and Hamburger Green Bean Casserole with Mushrooms.

keto mexican casserole with taco toppings served in a cast iron skillet

Ingredients Overview

Ground beef or ground turkey: Use 90/10 for the best flavor and less grease. We love Butcher Box.
Cottage cheese: Adds creaminess and extra protein while keeping the casserole moist. Drain well before mixing.
Chunky salsa: Brings spice, tomato flavor, and moisture. A thick salsa works best.
Sugar free taco seasoning - we make our own no-carb seasoning since most store brands add sugar
Cheddar cheese: Melts beautifully into a cheesy top layer. Shred from a block for fewer carbs.
Optional toppings- lettuce, tomatoes, olives, avocado, salsa, sour cream, cilantro, or chives.

mexican casserole keto ingredients photo

We get an every other month grass-fed meat delivery from Butcher Box, here's the Butcher Box site to check out what they're all about. You get $30 off your first box with our link.

How to make low carb taco casserole

Step 1: Preheat the oven to 375°F. Drain the cottage cheese to remove any excess liquid.

Step 2: In a skillet over medium heat, cook the ground beef until browned. Drain off the grease and set aside.

Step 3: In a large bowl, combine the cottage cheese, chunky salsa, taco seasoning, and ¾ cup of shredded cheddar cheese. Stir in the cooked ground beef until fully combined.

Step 4: Spoon the mixture into a shallow casserole dish or cast-iron skillet. Sprinkle the remaining ¾ cup of shredded cheese on top.

assembling the low carb taco casserole in a cast iron skillet before baking

Step 5: Bake for 20 minutes until the casserole is hot and the cheese is melted and bubbly. Top with your favorite taco garnishes and enjoy!

Jenni's tips

Use chunky salsa instead of a liquidy salsa to prevent the casserole from being runny.
Cook everything in a large skillet like a cast-iron skillet to make this a one-dish meal, or use any skillet you have and then transfer the casserole to a baking dish.
If you're making individual casseroles in ramekins, bake the recipe for 15 minutes instead of 20.
Shred your own cheese from a block since pre-shredded cheese adds starch to keep it from clumping, which also increases the carbs.
Be sure to check the label on the cottage cheese! Buy a brand with low net carbs, ours had 5 net carbs, that's also high protein.
Cut back on either the cheese or cottage cheese if preferred to lighten things up!

taco casserole keto in a skillet on a white background

What to Serve with Keto Taco Casserole

This cheesy taco casserole pairs perfectly with Cauliflower Rice, Mexican Street Corn Salad, or a simple side of Air Fryer Vegetables. Add sliced avocado, sour cream, or fresh cilantro for a creamy, fresh finish.

Storage and Freezing

Store: Keep leftovers in an airtight container for up to 4 days.
Reheat: Warm in the oven at 350°F or in the microwave until heated through.
Freeze: Store in a freezer-safe dish for up to 3 months. Thaw overnight before reheating.

FAQs

Can I use ground turkey instead of beef?

Yes! Ground turkey works great and makes the casserole a bit lighter while still keeping it high in protein.

How do I keep the casserole from being watery?

Drain your cottage cheese and use a thick, chunky salsa. Avoid watery salsas or skip any added liquid.

Is this casserole keto-friendly?

Yes, when made with sugar-free taco seasoning and low-carb ingredients, it's perfectly keto-approved.

Can I make this ahead of time?

Absolutely! Assemble the casserole and refrigerate it for up to 24 hours before baking.

More Low Carb Casseroles

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Recipe

mexican taco casserole with garnishes in the pan

Keto Taco Casserole (with Cottage Cheese | High Protein)

Jenni Cole

An easy low carb and keto taco casserole that only has 5 ingredients and takes 30-35 minutes to put together and cook. 55g of protein and 5 net carbs.

4.48 from 116 votes

Print Recipe Pin Recipe

Prep Time 5

Cook Time 30

Total Time 35

Course Keto

Cuisine Mexican

Servings servings

Calories 477 kcal

Equipment

Casserole Baking Dish
Cast Iron Skillet

Ingredients

2 lb ground beef, 90%/10% or ground turkey
16 oz cottage cheese, 4% drain
1 cup chunky salsa LaVictoria is a great chunky brand
2-3 tablespoon taco seasoning sugar free
1 ¾ cup cheddar cheese shredded

Instructions

Prep: Preheat the oven to 375 degrees. Drain the cottage cheese, some brands have a lot of liquid.
Cook the ground beef on medium heat on the stove top. Drain the grease.
Combine the cottage cheese, salsa, taco seasoning and ¾ cup of the shredded cheese in a bowl. Add in the cooked ground beef.
Put the casserole mixture in a shallow casserole dish like a cast iron skillet that's oval or rectangular, not an 8x8 dish (it's too small). Sprinkle with the remaining ¾ cup of shredded cheese.
Bake for 20 minutes until the mixture is heated through and the cheese is melted. Top with your favorite garnishes! Serve immediately and enjoy!

Notes

Use chunky salsa instead of a liquidy salsa to prevent the keto taco casserole from being runny. Drain if there's a lot of liquid.
Cook everything in a cast-iron skillet to make this a one dish meal, or use any skillet you have and then transfer the casserole to a baking dish.
If you're making individual casserole servings in ramekins, bake the recipe for 15 minutes instead of 20.
Shred your own cheese from a block since pre-shredded cheese adds starch to keep it from clumping, which also increases the carbs.
Use cheddar cheese, or go half and half with Monterey Jack for variety.
Be sure to check the label on the cottage cheese! Buy a brand with low net carbs, ours had 5 net carbs per ½ cup serving.