Low Carb Keto Taco Casserole Bake

This easy keto taco casserole sneaks in healthy squash along with ground beef, melted cheese, and delicious taco flavor! Plus it only takes about 10 minutes to prepare and is ready in 5 simple steps.

Casserole dishes are a favorite in our household. They’re easy to make and always so satisfying.

I was in the mood for a taco casserole, but I didn’t want to use tortillas. It’s hard to find gluten-free ones at the store, and I didn’t have time to make a batch of my coconut flour tortillas or almond flour tortillas.

A lot of people use zucchini in place of noodles in casseroles. So, I thought why not use yellow squash in place of tortillas for a keto taco casserole. Sounds reasonable, right?

Turns out, it was a great idea! This low carb yellow squash casserole is a winner. I’m putting it down as a regular on my low carb menu.

This tasty dish only takes about 10 minutes to prep and another 25 to bake. So you can be sitting down to a tasty dinner in under 40 minutes!

And with the tasty melted cheese, ground beef, and taco seasoning, even your kids will scarf it down. It’s a great way to sneak some veggies into a hearty meal. My kids love spaghetti squash lasagna too!

The next time you’re in the mood for a low carb taco casserole that doesn’t require tortillas, give this easy keto taco bake a try!

How to make the casserole

Would you believe me if I told you that this keto squash casserole recipe comes together in five easy steps? It’s truly so easy!

Preparing the ingredients

1. Thinly slice the summer squash, then pan-grill to remove excess moisture. The pan-grilling step is optional, but it helps prevent a soggy casserole.
2. Brown the ground beef in a skillet and drain any excess grease.
3. Add the canned tomato and seasonings to the ground beef and simmer for about 5 minutes.

Assembling and baking the casserole

1. Place the sliced squash in the bottom of a 9x13 inch baking pan. Layer the ground beef over the squash, then sprinkle the cheese on top.
2. Bake at 350°F for about 25 minutes.

That’s it! This taco casserole is so easy to make, it’s perfect for whipping up on a busy weeknight. 

If you have any leftovers, you can store covered in the refrigerator for up to 5 days.

Best way to prep the summer squash

I mentioned that pan grilling your summer squash to remove excess moisture is optional. Every squash is going to have slightly different water content, so it’s really a judgement call.

The other option is to lightly salt both sides of the summer squash slices and let them sit for about 30 minutes. This will draw out the water. 

Once you see droplets, you can simply wipe them away with a towel.

You have the option to entirely skip these steps. However, if your casserole turns out a bit soggy, the moisture in your squash is probably to blame.

Variations

To keep this taco casserole keto, I wanted to use summer squash in place of tortillas. 

This was mostly because I had a large crop of summer squash from my garden that I needed to use. If you can’t find summer squash, zucchini will work just as well! You’ll cook it the exact same way.

The same thing goes for the cheese. I used cheddar simply because I usually have some in the refrigerator. A Mexican cheese blend or even pepperjack would work very well for this recipe.

For an extra kick, try adding 2 or 3 freshly chopped green chilis to the ground beef and tomato mixture. If you want something a bit milder, a can of diced green chilis could be used as well.

You can also dress up this casserole however you like. After the bake, feel free to add toppings like sour cream, black olives, green onions, avocado, or even more cheese!

Carbs in the keto taco casserole bake

This recipe makes about for 10 servings. Therefore, it’s a great dish to feed a crowd!

At that size, each serving will contain 3 grams of carbohydrates and 1 gram of fiber. That means there are only 2 net carbs per serving. Not too bad for a hearty casserole!

Also, each slice is only about 200 calories. This leaves you plenty of room to add your favorite toppings or to help yourself to seconds.

More recipes to enjoy

Looking for more easy, delicious keto casseroles that can feed a crowd? Check out a few of these favorites:

• Green Pepper Casserole has all the flavorful ingredients of this classic comfort food combined into one low carb dish!
• Low Carb Mexican Chicken Casserole uses pre-made tortillas, southwest flavors, and plenty of cheese.
• Keto Mexican Casserole includes a tasty mashed potato like topping that the whole family will enjoy.
• Chicken Divan Keto Casserole is a chicken and broccoli dish with a delicious parmesan cheese sauce.
• Low Carb Squash Casserole includes flavorful sausage and melty cheese for another tasty way to use up your summer squash!
• Chicken Asparagus Bake mixes in a creamy cheese curry sauce that tastes amazing.

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Recipe

Low Carb Yellow Squash Casserole with Taco Flavor

4.44 from 23 votes

This low carb taco casserole is an easy dish to use up a bumper crop of summer squash. This is a simple dish that can be prepared quick and easy.

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Course: Main Course

Cuisine: American

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Servings: 10 people

Calories: 204

Ingredients

• ▢ 2 cups summer squash thinly sliced
• ▢ 14 oz canned diced tomato
• ▢ 1 pound ground beef cooked and drained
• ▢ 2 teaspoons chili powder
• ▢ 1½ teaspoons paprika
• ▢ 1½ teaspoons cumin
• ▢ 1 teaspoon onion powder
• ▢ ¾ teaspoon garlic salt
• ▢ ½ teaspoon salt
• ▢ ⅛ teaspoon cayenne
• ▢ 2 cups cheddar cheese grated

Instructions

• Preheat oven to 350 degrees.
• Add canned tomato and seasonings to cooked meat and simmer for about 5 minutes.
• Place the sliced squash at the bottom of a 9×13 inch baking pan. Place meat mixture on top of squash, sprinkle grated cheese on top.
• Bake in preheated oven for about 25 minutes.

Notes

Green chilis can be added to spice things up. You can sprinkle 2 to 3 sliced green chilis if desired.

Yellow squash releases water as it cooks. Salting the squash after it's sliced and letting it sit can release the water prior to cooking. Or you can grill it first before using.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 1slice | Calories: 204 | Carbohydrates: 3g | Protein: 16g | Fat: 14g | Saturated Fat: 7g | Monounsaturated Fat: 2g | Cholesterol: 55mg | Sodium: 399mg | Potassium: 187mg | Fiber: 1g | Sugar: 2g | Vitamin A: 750IU | Vitamin C: 13.2mg | Calcium: 190mg | Iron: 1.4mg

Additional Info

Net Carbs: 2 g | % Carbs: 4 % | % Protein: 32.3 % | % Fat: 63.6 % | SmartPoints: 7

Values

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    [serving_size] => 1
    [calories] => 204
    [carbohydrates] => 3
    [protein] => 16
    [fat] => 14
    [saturated_fat] => 7
    [monounsaturated_fat] => 2
    [cholesterol] => 55
    [sodium] => 399
    [potassium] => 187
    [fiber] => 1
    [sugar] => 2
    [vitamin_a] => 750
    [vitamin_c] => 13.2
    [calcium] => 190
    [iron] => 1.4
    [serving_unit] => slice
)

Notes 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.

Copyright

© LowCarbYum.com - 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: August 5, 2010... Last Updated: April 3, 2020