This incredible keto taco dip with meat is perfect served as a salad topping or for dipping keto tortilla chips. It can be made with all ground beef or with a layer of low-carb black soybeans.
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I’ve had some unusual cravings for a taco salad lately. The cafeteria at work used to sell the ones that come in the tortilla bowls, but these days I’d just add some low-carb tortilla chips and skip the bowl.
I think my whole taco craving started after seeing a 7-layer taco dip with meat and refried beans at my sister’s house during a birthday party for her son. Although the dip looked very tempting, I knew I better stay away since it had regular refried beans in it.
This past weekend, I finally got around to making a taco dip recipe with meat and refried black soybeans. I didn’t have time to make my own low-carb tortillas for chips, so I just ate this taco dip on some shredded lettuce.
And, let me tell you, this dip is fabulous! It tastes just like the regular higher-carb dip made with high-carb beans. In fact, it was so good that my son who doesn’t follow a low-carb diet ate most of it.
Ingredients Needed For Keto Taco Dip
There are three different layers to this amazing dip! Here’s how to choose the best ingredients for your dip.
Refried Soybeans
Refried beans are usually made with pinto beans, but I used a lower-carb and higher-protein option of black soybeans. Instead of just using them directly out of the can, I added some spices, pureed the beans, and then heated them in a skillet.
You can also leave them out completely. If you do, just use more ground beef in its place.
Taco Ground Beef
I created my own taco seasoning and added it to the ground beef as I browned it in the skillet. If you want to use a pre-made seasoning pack, just make sure it does not have any flour, corn starch, or added sugars.
Taco Dip Toppings
Use your favorite low-carb taco toppings on top of this dip! These are some of the best choices:
- Sour Cream
- Cream Cheese
- Guacamole
- Tomatoes
- Cheddar Cheese
- Black Olives
You can also add in some shredded lettuce.
Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.
Quick Tips:
- Use different types of meat. Replace the ground beef with ground turkey or ground chicken for a lighter meal.
- Make lettuce wraps. Place the dip on large pieces of lettuce and eat it like a taco.
- Add some spice. Chop up some jalapeno peppers and add them to the dip.
How To Make Keto Taco Dip
All of the exact steps for this Tex-Mex dip are in the printable recipe card at the bottom of this post. First, here are some extra tips about each step.
First Layer: Refried Soybeans
A keto-friendly bean layer can be added to the taco dip to mimic a standard 7-layer Mexican dip. All you have to do is add a layer of low-carb refried beans.
To make the black soybean layer, I put the beans in a food processor after draining and rinsing them and process until they are smooth. I also add a little low-carb milk which provides some liquid to help in processing them.
The refried beans are the first layer of the taco dip with meat. Next comes the ground beef layer.
Second Layer: Keto Taco Meat
I make my own low-carb taco seasoning mix because commercially prepared ones usually contain added starch. But, if you don’t have any prepared, you can just use the spice blend I list in the recipe.
For those that have a keto-friendly taco spice mix made, you’ll want to add about 2 to 3 tablespoons. Just add it in after cooking the beef in a skillet over medium-high heat until brown.
You can also use crock pot taco meat that’s been prepared ahead of time. If your ground beef is still frozen, simply thaw it quickly in a big bowl of cold water, or use the Instant Pot method that I provide in my no noodle lasagna recipe post.
Once the meat is prepared, you simply spread it over the refried soybean layer.
Third Layer: Cream Cheese Mixture
Some people use straight sour cream over the taco-seasoned beef layer, but I like to use a mix of softened cream cheese and sour cream. I do find it’s a bit tough to spread, but I managed to completely cover the ground beef with it.
Fourth Layer: Guacamole
Although it’s pretty easy to make your own guacamole dip, I used a prepared one to save a little time. I checked the label to make sure there weren’t any high-carb ingredients added to it. But, you can also just make your own homemade keto guacamole.
This guacamole is spread over the ground beef layer.
Fifth Layer: Favorite Taco Dip Toppings
In this fifth and final layer, you’ll add the toppings.
Salsa
The first topping I add to the taco dip with meat is some freshly diced tomatoes. A layer of cucumber salsa would work as well if you want to cut back on the tomatoes in regular tomato salsa.
You can omit the onions in the salsa to lower the carbs more.
Cheese
What’s a taco dip without grated cheese?!?
I use freshly grated cheddar cheese for the topping to avoid the added starch in pre-shredded cheese. A box grater works great, especially if you don’t have a grating blade on a food processor.
Black Olives
I also like to add black olives, but I ended up putting it on my individual servings because I made this layered taco salad dip with ground beef to share with my family and they aren’t fans of olives like I am.
Onions and Jalapenos
Jalapeno slices or sliced green onions are also great additions for the top to add color and flavor!
What To Serve With Keto Taco Dip
This tastes perfect with other things you might want to eat on Taco Tuesday. Honestly, you can eat it with a fork for lunch, but you can also serve some cauliflower rice on the side too.
This is the perfect thing to eat with low-carb stuffed peppers! If it has taco seasoning, it will taste delicious with this dip.
Frequently Asked Questions About Taco Salad Dip
Here are some questions people often ask about taco salad dip.
How do you store the dip?
Since this doesn’t have any bread or chips in it, you can store it in the refrigerator in an airtight container. It will stay fresh for up to 3 days.
What types of tomatoes are the best to use?
You can use any type of tomato that you want. I think cherry or grape tomatoes are the easiest ones to chop up and add to the salad.
How do you keep guacamole from turning brown?
The best way to prevent the guacamole from turning brown is to sprinkle lime juice on top of it.
Other Low Carb Mexican Recipes
You don’t have to be celebrating Cinco De Mayo or Taco Tuesday to enjoy Mexican-inspired recipes. If you’re looking for similar dishes, check out some of these other low-carb recipes:
- Mexican Cauliflower Rice tastes just like the Mexican rice from your favorite restaurant.
- Keto Fish Tacos are a fresh and fun new twist on small tacos.
- Cheesy Beef Taco Skillet will feed your entire family and you can make it in one dish.
- Low-Carb Taco Salad is a really easy lunch that tastes fresh and zesty.
- Yellow Squash Taco Casserole is a healthy alternative taco casserole that is packed with nutrients from squash.
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Layered Taco Salad Dip with Ground Beef
Recipe Video (Click on Image to Play)
Ingredients
Refried Soy Beans (Optional):
- 15 ounces black soy beans See Note
- 1 tablespoon olive oil extra virgin
- ½ teaspoon salt
- 1 ½ teaspoons minced garlic
- 1 ½ teaspoons chili powder
- 1 tablespoon unsweetened almond milk or coconut milk
Taco Seasoned Ground Beef:
- 1 ½ pounds ground beef See Note
- 1 small onion diced
- 3 cloves garlic minced
- 1 tablespoon chili powder
- 1 teaspoon cumin
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon crushed red pepper flakes
- ½ teaspoon paprika
- 1 ½ teaspoons sea salt
- 1 teaspoon black pepper
Additional Toppings:
- 4 ounces sour cream
- 4 ounces cream cheese softened
- 8 ounces guacamole
- 2 medium tomatoes diced
- 8 ounces cheddar cheese shredded
- 3.8 ounce can sliced black olives optional
Instructions
Refried Soy Beans (if using):
- Drain can of soy bean and rinse beans.
- Place beans in blender or food processor and process until smooth. Blend in remaining ingredients.
- Heat olive oil in medium skillet. Cook bean mixture until softened.
Taco Seasoned Ground Beef:
- In large skillet, brown ground beef with onion and garlic.
- Drain off an fat, then mix in remaining seasonings.
Layers:
- In small bowl combine sour cream and cream cheese. Set aside.
- In 13×9 baking pan, layer in the following order: refried soy beans, taco seasoned ground beef, sour cream mixture, guacamole, tomatoes, and shredded cheese.
- Top with sliced black olives if desired.
- Serve on top of lettuce for salad or with low carb tortilla chips as a dip.
Notes
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Nutrition
Additional Info
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Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
First published June 10, 2015. Updated on March 16, 2021, with new images and additional recipe information.
Laura Dohoney
I just made it but stores just don’t carry black soy beans so had to use regular black beans in can. 18 carbs, 6 fiber for 1/2 cup. Hence the 4 stars. ( Not your fault) I know they can be omitted but it wouldn’t taste like a true taco salad dip
Yes, I know you can order the black soy beans online but very expensive. Also can get the dry ones that of course you have to prepare ahead of time. Just wish we all could ban together to get the soy beans in stores.
Lisa MarcAurele
There’s been some controversy on the true carb count on soybeans so I recommend omitting the bean for those Ono keto. But the amount of carbs added are okay for those on a standard low carb diet that aren’t trying to be in ketosis.
Lisa
I just made this but I omitted the beans because I don’t like them and secondly they would add more carbs. What is the carb count and net carb count with the beans omitted? Also I don’t see directions for baking. Should be baker to melt the cheese? I haven’t tasted it yet but it smells wonderful.
Lisa MarcAurele
The black soy beans have almost zero net carbs so it’s not a big difference for net carbs using meat. However, the total carbs are less. I don’t melt the cheese, but you could put it under the broiler if you’d like it gooey.
Trish Richer
Looks amazing I wish I had a recipe place where I could store these recipes
Charlie
It’s worth buying Paprika (name of a recipe app, not the spice) to have just such a place. It can take the URL of a page like this and extract the recipe for you. Ten bucks or so. Worth it.
Pam Hill
Can you make this in a crock pot? Also, can you just use the soy beans as is and don’t do refried. Are they soft enough to just include with the meat layer?
I’m trying to feed a group for lunch on a Sunday after worship services and would like everything to be ready when we get home (putting in on the AM).
Thanks.
Lisa MarcAurele
The texture of the beans isn’t the same without cooking. And they taste better when fried with the seasonings.
Kayren
Sounds delish! Would love to try it with some shredded lettuce for a taco salad 🙂
Susan
I know soy beans are low in carb but not good for keto. To much soy on everything these days. I have tried recipes with this black soy beans https://www.gtanutrition.ca/product/eden-foods-organic-black-soy-beans-425g/
there are not tasty all. I would use all beef for this recipe instead.
michele
i was excited to see this recipe as i’ve been craving some kind taco salad or casserole. so many i’ve come across are not low carb. even though this may be, and i hate to say but using soy is a huge fail, especially for those with hashimoto’s. back to the search.
Lisa
There is the option to replace the soy with all beef. I rarely eat soy these days, but soybeans are an option for those on low carb.
dorothy
Where do you get the low keto chips?
Lisa
Protings are a good low carb chip. I’ve had them in my Keto Krate and you can also buy them on Amazon.
Griff5
Hi Lisa! Just tried the Layered Taco Salad /Dip using the Eden black canned soy beans as a taco salad & it was a hit with my family! I seasoned and softened the beans as you recommended. The fresh garlic was so fragrant as the beans cooked! Thanks for a great recipe & a great tasting low carb substitute for regular beans.
Lisa
So glad to hear it was a hit! 🙂