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.
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.
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.
If you enjoy this dish, you can also check out my Enchilada Rice Casserole or Chicken Enchilada Cauliflower Rice Casserole.
Taco Cauliflower Rice Casserole
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
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 sauce has thickened.
- 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.
- 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.
- 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
Serving: 0.17of recipe, Calories: 469kcal, Carbohydrates: 21g, Protein: 32g, Fat: 29g, Saturated Fat: 11g, Sodium: 747mg, Fiber: 8g, Sugar: 5g, NET CARBS: 13
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.
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Hi there.
This was very good. But it makes a lot! Can I freeze the left overs?
Yes, they should freeze fine.
My family loves this healthier version of taco casserole. They don’t even realize it’s cauliflower rice. Tonight I don’t even have leftovers for lunch tomorrow! ???
We’re so happy your family loved it!
Yum!!!! This was so good! Thank you!
We’re happy you loved it!
Can I leave out the black beans? My husband and I don’t eat beans
yes
Is there a way I can put this together a day before? Thanks!
You should be able to assemble it the day before and then bake it the next day. It may need a little extra baking time if it goes into the oven cold.
Very quick, easy and delicious.
Garnished with cilantro, sour cream, hot sauce and avocado.
I’m so glad you liked it!
When you say low carb could you please tell me how low-carb it is? It looks delicious.
the estimated nutrition is provided at the end of the recipe card. If you need to reduce carbs further, I suggest leaving out the beans
Thank you! My family loved this meal ~ no one asked about the cauliflower rice which is a healthier option they just assumed It was regular rice so a Win for mom ? I did add adobo blend Caribbean inspired robust flavor (One of my favorite spices) to my homemade toco seasoning mix ?
I’m so glad your family enjoyed!
First time eating cauliflower rice and my whole family loved it!! I used the diced tomatoes with green chilies to give it a little spice. Great recipe!!
I’m so glad your family enjoyed!
Loved this healthy option for a yummy Mexi meal!! Everyone loved it…
I would definitely add salsa and sour cream on top, as it just seemed somewhat bland without. But very easy and will make again!
I’m glad it worked out for you!
Yum!! Great recipe!!
I’m so glad you enjoyed!
I made this tonight. My wife and I loved it. Pretty much followed recipe except where I messed up and sautéed onion and garlic with the cauliflower. I only had 1lb of ground beef so I adjusted other ingredients. I used a stainless steel sauté pan and put it under the broiler to finish the cheese. Threw some mild jalapeños on top with avocado, served with sour cream.
I’m glad it worked out for you!
I just made this tonight for my family of five and they ate it up! I cooked the dish on the stove top only, in a dutch oven. We have dairy allergies in my family so we had to add the cheese to individual dishes. Overall, great meal!
I’m glad you and your family enjoyed!
Love this, thank you!
You forgot about the black beans listed in the ingredients ?
Sorry for that! It is now in there.