High Protein Taco Casserole (Keto, Low Carb)

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.

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.

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.

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.

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!

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

• Keto Chicken Broccoli Casserole
• Low Carb Philly Cheese Steak Casserole
• Green Chicken Chili Casserole
• 30+ Easy Low Carb Casseroles
• Low Carb Chicken Enchilada Casserole
• Chicken Bacon Ranch Casserole
• Baked Chicken Parmesan Casserole
• Low Carb Pizza Casserole

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