High-Protein Keto Taco Casserole
Seasoned beef under cheese, olives, jalapeño, and tomato — ready in 40 minutes
This high-protein keto taco casserole bakes seasoned beef under a cream-cheese layer and cheddar, then gets olives, tomato, jalapeño, cilantro, and avocado on top, the same dish in the photo. Each serving has 32 g of protein and 6 g net carbs.
Low carb, sugar-free, and no tortilla chips or beans.
Why you’ll love this casserole
- 32g protein per serving
- 6g net carbs
- Cheese pull over seasoned beef
- Ready in about 40 minutes
- Olives, jalapeño, and tomato on top
- No chips or beans
Health notes
- High protein: Lean beef is the base.
- Low carb: No shell, beans, or corn.
- Sugar-free: Check the taco seasoning.
- Keto-friendly: Each serving stays around 6g net carbs if the avocado is a small spoon.
Key element — fresh toppings after the bake
Tomato, jalapeño, olives, and avocado go on after the cheese melts. Baked in, they steam and lose the color in the photo.
Ingredients
Casserole (6 servings)
- 1½ lb lean ground beef
- 2 Tbsp sugar-free taco seasoning
- 4 oz cream cheese, softened
- ½ cup sour cream
- 1½ cups shredded cheddar
- ¼ cup sliced black olives
- 1 tomato, diced
- 1 jalapeño, sliced
- ¼ cup chopped cilantro
- ½ avocado, diced
Swaps
- Turkey: Use lean ground turkey.
- No olives: Skip them. Carbs drop a little.
- Mild: Leave off the jalapeño.
- No packet: Use chili powder, cumin, paprika, and salt.
Instructions
| 1 | Brown the beef. Heat the oven to 375°F (190°C). Cook the beef until no pink remains. Drain the fat. Stir in the taco seasoning. Spread it in a baking dish. |
| 2 | Layer. Dot cream cheese and sour cream over the beef. Cover with cheddar. |
| 3 | Bake. Bake 18–20 minutes until the cheese is melted and the edges bubble. |
| 4 | Top. Add olives, tomato, jalapeño, cilantro, and avocado. Rest 5 minutes, then cut 6 servings. |
Pro tips
- Drain the beef or the cheese layer goes greasy.
- A small avocado portion keeps the card at 6g. A whole avocado on one plate does not.
- Sugar-free seasoning is what holds the number.
- Rest before you cut so the cheese pull stays in the slice.
- Macros are per serving, 6 from this dish.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 420 |
| Protein | 32g |
| Net carbohydrates | 6g |
| Total carbohydrates | 8g |
| Fiber | 2g |
| Total fat | 28g |
| Sodium | 680mg |
Estimates based on lean beef, cream cheese, sour cream, cheddar, and a small fresh topping, divided into 6 servings. Beans, corn, and chips are not included.
Variations
Chicken
Use ground chicken and the same seasoning.
Extra heat
Add a pinch of chili flakes under the cheese.
Lettuce cups
Spoon a serving into lettuce. The lettuce is extra bulk, almost no carb.
Meal prep
Pack the bake plain. Add avocado and tomato when you reheat.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Keep avocado and tomato separate |
| Freezer | Up to 2 months | Freeze without the fresh topping |
| Reheat | 8–10 min | 350°F, covered |
FAQ
Test your knowledge
5 quick questions about this taco casserole
1. Protein per serving?
2. Net carbs per serving?
3. When do the olives and tomato go on?
4. About how long does this take?
5. What is left out of this dish?
