Real talk: on days when life is lifing and I still want dinner to support my health goals, this casserole is my go-to. It’s cozy, high-protein, and low glycemic—without complicated steps or specialty ingredients. Think taco-night flavor meets weeknight sanity.
Why It’s Low Glycemic (And Satisfying)
Cauliflower rice keeps carbs low and fiber high.
Protein-forward: beef + cheese support satiety.
Balanced fats for a steady, non-spiky energy curve.
I was recently at the market and picked up 2 large heads of cauliflower for $4 each and they were massive! I saved a lot of money by creating my own cauliflower rice.
This post may contain affiliate links. If you purchase something through one of these links, I may earn a small commission at no extra cost to you. I only share products I genuinely use and love, especially those that support a low glycemic, high protein lifestyle. Your support helps me continue creating healthy, family-friendly recipes like this Low Carb Mexican Beef Casserole – High Protein, Low Glycemic, 30-Minute Dinner.
Make It a Meal
Add a quick broccoli salad with bacon and lemon-dill Greek yogurt dressing.
Serve with lettuce cups or low-carb tortillas for taco-casserole night.
Top with pico de gallo and diced avocado.
Meal Prep, Storage & Reheating
Fridge: store in sealed containers up to 4 days.
Freezer: portion into meal-prep containers, chill, then freeze up to 2 months.
Reheat: 350°F for 10–12 minutes (covered) or microwave 2–3 minutes, stirring once.
Pro Tips
If using frozen cauliflower rice, sauté an extra minute uncovered to evaporate moisture before baking.
For browned, bubbly tops, broil 1–2 minutes at the end—watch closely.
Add a squeeze of lime over each portion before serving to brighten flavors.
Ingredients
1 lb ground beef (90% lean or leaner)
1 tbsp olive or avocado oil
1 small onion, diced
2–3 garlic cloves, minced
2 bell peppers, diced
1 jalapeño, minced (optional)
24 oz cauliflower rice (fresh or frozen)
1 packet taco seasoning (low-sugar/no-filler) or 2 tbsp homemade
¼ cup salsa verde (or low-sugar red salsa)
2 cups shredded cheese, divided (cheddar, Monterey Jack, or blend)
Salt and pepper to taste
Garnish: chopped cilantro, green onion, Greek yogurt or sour cream, avocado slices
Substitutions & Options
Beef → ground turkey or chicken
Dairy-free → dairy-free shreds + coconut yogurt for topping
Spice level → skip jalapeño for mild; add chili flakes for heat
Extra protein → add a drained can of black soybeans (very low net carbs)
Frequently Asked
Can I make it dairy-free? Yes—use DF cheese and a coconut-yogurt topping.
Is this keto? It’s very low carb as written; check your seasoning/salsa labels.
Can I add beans? For strict low-glycemic, use black soybeans or skip.
Shop The Recipe
Cast-Iron Skillet/Casserole
Manual Vegetable Chopper ( This one is my favorite)
Glass Meal-Prep Containers
Instructions
Preheat oven to 350°F (175°C).
Heat oil in a large skillet over medium heat. Sauté onion, garlic, and peppers 3–4 minutes until soft. Add jalapeño if using.
Add ground beef and taco seasoning; cook until browned.
Stir in cauliflower rice and salsa. Cover 3–4 minutes to soften cauliflower; uncover and simmer 2 minutes to reduce excess moisture. Season to taste.
Stir in 1 cup shredded cheese. Transfer to a casserole dish (or keep in an oven-safe skillet).
Top with remaining 1 cup cheese and bake 15–20 minutes, until bubbly and lightly golden.
Rest 5 minutes. Garnish with cilantro, green onion, and a dollop of Greek yogurt or sour cream. Serve with avocado slices.
