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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 soy beans.
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 soy beans. 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.
The dip is fabulous! It tastes just like the regular higher carb dip made with high carb beans. In fact, it was so good, my son who doesn’t follow a low carb diet ate most of it.
How to make taco dip with meat low carb
This easy taco dip is made by layering low carb refried black soybeans, taco seasoned ground beef, and the following topping:
- Sour cream
- Cream cheese
- Guacamole
- Tomatoes
- Cheddar Cheese
- Black Olives
You can also add in some shredded lettuce if desired. You can also replace the black soybeans with additional ground beef or leave them out.
Adding a refried soybean layer
This taco dip took a little longer than a standard 7 layer Mexican dip because I had to make my own refried beans. One of the local grocery stores sells these low carb black soy beans by Eden Foods. Specialty stores like Whole Foods may also sell them.
To make the low carb refried beans, 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.
Preparing the taco meat layer
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 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. And 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.
The 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.
The guacamole layer
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 wasn’t any high carb ingredients added to it. But you can use your own homemade keto guacamole.
The guacamole is spread over the ground beef layer. Next you’ll add the toppings.
Topping off the layered taco dip
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. And you can omit the onions in the salsa to lower the carbs more.
Next comes the 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.
If you don’t have a box grater, you definitely should get one. It makes grating cheese a breeze as well as getting the zest from limes and lemons. I’ve had my box grater for over twenty years and it has served me well. And, I like to use it even though it’s a little more work than a food processor.
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.
Jalapeno slices or sliced green onions are also great additions for the top to add color and flavor.
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
- Low Carb Tortillas
- Keto Fish Tacos
- Cheesy Beef Taco Skillet
- Low Carb Taco Salad
- Yellow Squash Taco Casserole
- Turkey Pumpkin Chili
If you don’t have time to try the recipe now, be sure to pin it for later! And be sure to leave a comment below to let me know what you thought of the recipe.
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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
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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.
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Post updated in June 2019. Originally published June 2015.
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! 🙂