Taco Cauliflower Rice Casserole

This taco cauliflower rice casserole is flavorful and easy to make. It’s a low carb rice casserole dish made with cauliflower rice mixed with taco meat and seasoning and finished with a layer of melted cheese.
close-up photo of a spoon scooping some Taco Cauliflower Rice Casserole out of the baking dish

I love how easy this taco cauliflower rice dish is. Everything is prepared on the stove and then finished in the oven. It’s flavorful, comforting and satisfying.
overhead photo of a Taco Cauliflower Rice Casserole

Recipe Tips

  • Cauliflower releases a lot of water when it is cooked so it is important to drain the water every time it is cooked.
  • Some more liquid will be released when this dish cooks in the oven so this casserole will have more liquid pooled at the bottom compared to your traditional rice casserole, but it still tastes delicious.
  • You can also finish this dish on the stove and this will prevent the cauliflower from releasing more water. Instead of baking it, after the rice dish is finished, sprinkle with cheese and then cover with a lid until cheese is melted.

close-up photo of Taco Cauliflower Rice Casserole

If you enjoy this dish, you can also check out my Chicken Enchilada Cauliflower Rice Casserole.

Taco Cauliflower Rice Casserole

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Main Dishes
Cuisine: American
Servings: 6

A low carb version of rice casserole. This flavorful dish is made with cauliflower rice mixed with taco meat and seasoning and then topped with a layer of melted cheese. 

Ingredients:

  • 1 tbsp olive oil
  • 6 cups cauliflower rice
  • 2 cloves garlic minced
  • ½ onion peeled and finely chopped
  • 1 1/2 lb ground beef I used 85/15
  • homemade taco seasoning
  • ¼ cup water
  • 14 oz canned diced tomatoes
  • 1 cup canned black beans drained and rinsed
  • 1 cup shredded cheddar cheese
  • 1/2 avocado cut into small cubes
  • 1 tbsp chopped cilantro leaves
  • 2 limes sliced into wedges

HOMEMADE TACO SEASONING

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

Directions:

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

  2. 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.

  3. 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.

  4. 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 sauce has thickened.

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

  6. Add taco cauliflower rice into a 9 x 12 inch casserole pan. Sprinkle cheese across surface. Baked in oven at 350F for about 10 minutes or until cheese is melted.

  7. Garnish with cilantro, avocado. Serve with lime wedges.

Notes:

  • Cauliflower releases a lot of water when it is cooked so it is important to drain the water every time it is cooked.
  • Some more liquid will be released when this dish cooks in the oven so this casserole will have more liquid pooled at the bottom compared to your traditional rice casserole, but it still tastes delicious.
  • You can also finish this dish on the stove and this will prevent the cauliflower from releasing more water. Instead of baking it, after the rice dish is finished, sprinkle with cheese and then cover with a lid until cheese is melted.
Nutrition Facts
Taco Cauliflower Rice Casserole
Amount Per Serving (0.17 of recipe)
Calories 469 Calories from Fat 261
% Daily Value*
Fat 29g45%
Saturated Fat 11g69%
Cholesterol 96mg32%
Sodium 747mg32%
Potassium 1187mg34%
Carbohydrates 21g7%
Fiber 8g33%
Sugar 5g6%
Protein 32g64%
Vitamin A 780IU16%
Vitamin C 86mg104%
Calcium 231mg23%
Iron 5.1mg28%
Net Carbs 13g26%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have. All images and content are © Kirbie's Cravings.

2 comments on “Taco Cauliflower Rice Casserole”


  1. Love this, thank you!
    You forgot about the black beans listed in the ingredients ?

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