Keto Taco Dip With Meat

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    [protein] => 7.8
    [fat] => 12.9
    [sodium] => 316
    [fiber] => 1.9
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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.

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

Author: Lisa MarcAurele

4.5 from 4 votes

This layered low carb taco salad dip with ground beef is made with refried soy beans. But, the soy can be replaced with additional beef if desired.

Recipe Video (Click on Image to Play)

Prep Time15 mins

Total Time15 mins

Course: Appetizer

Cuisine: Mexican

Print Pin Review Recipe Save Recipe View Collections Save Recipe

Servings 24 servings

Calories 171

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

US Customary – Metric

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

If omitting the bean layer, use another 0.5 to 1 pound of ground beef with additional seasonings.

A low carb taco seasoning can be used in place of the mixed spice blend for the seasoned ground beef.

To prevent the avocado layer from browning, sprinkle in some lemon or lime just into it before spreading it on.

Leftovers can be stored in the refrigerator in an airtight container. They will stay fresh for up to 3 days.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Calories: 171 | Carbohydrates: 3.9g | Protein: 7.8g | Fat: 12.9g | Sodium: 316mg | Fiber: 1.9g

Additional Info

Net Carbs: 2 g | % Carbs: 5.2 % | % Protein: 20.1 % | % Fat: 74.8 % | SmartPoints: 4

Values

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    [calories] => 171
    [carbohydrates] => 3.9
    [protein] => 7.8
    [fat] => 12.9
    [sodium] => 316
    [fiber] => 1.9
)

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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.

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First published June 10, 2015. Updated on March 16, 2021, with new images and additional recipe information.