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–+ servings
Taco Casserole

Delicious Taco Casserole: A Healthy Twist for Family Dinners

This Taco Casserole is a healthy, gluten-free family dinner loaded with flavor and nutritious ingredients.
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Prep Time 15 minutes
Cook Time 40 minutes
Cooling Time 10 minutes
Total Time 1 hour 5 minutes
Servings: 6 servings
Course: Casserole
Cuisine: Mexican
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 3 cups Cauliflower Provides a low-carb base; swap for riced broccoli for a different flavor
  • 12 oz Ground Beef Adds protein and flavor; can be substituted with turkey or chicken
  • 1 cup Potatoes Diced; substitute with sweet potatoes for a sweeter flavor
For Binding
  • 3 Eggs Acts as a binder; use flax eggs as a vegan alternative
For Cooking
  • 2 tbsp Olive Oil Adds moisture; avocado oil can be used for a higher smoke point
For Seasoning
  • 1 tsp Spices (taco seasoning—salt, pepper) Customize with additional spices like cumin or paprika

Equipment

  • large mixing bowl
  • Skillet
  • greased casserole dish

Method
 

Step‑by‑Step Instructions for Taco Casserole
  1. Preheat your oven to 375°F (190°C). Gather your ingredients and equipment.
  2. Cook the ground beef in a skillet over medium heat for about 7–10 minutes. Drain excess fat and cool slightly.
  3. In a large mixing bowl, combine riced cauliflower and diced potatoes.
  4. Add the cooked ground beef and crack in the eggs. Stir thoroughly until all ingredients are integrated.
  5. Sprinkle in taco seasoning and mix well to enhance flavor.
  6. Transfer the mixture to a greased casserole dish and bake for about 40 minutes until golden.
  7. Allow to cool for about 10 minutes before servings. Add toppings like avocado for extra flavor.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 20gProtein: 25gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 150mgSodium: 500mgPotassium: 600mgFiber: 5gSugar: 3gVitamin A: 1000IUVitamin C: 30mgCalcium: 40mgIron: 3mg

Notes

Customize the casserole by adding beans or different spices. Store leftovers in an airtight container for up to 3 days.

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