Keto Cottage Cheese Taco Ground Beef Casserole 

If creamy taco casserole and weeknight ease had a baby, it would be this. This keto taco ground beef casserole blends cottage cheese into a creamy sauce that wraps around the beef and cheese like a cozy hug.

It’s low carb, high protein, gluten free and totally blood sugar-friendly, with just 9.6 net carbs per serving and 48.3g of protein. All baked into one dish (or better yet, one oven-safe pan), with zero pressure and max payoff.

There’s a reason this keto ground beef casserole keeps showing up at our table. My partner and I are deep in a taco-everything phase, and this version? It hits that cheesy, savory spot every time. It’s got that savory, cheesy bite. But it still feels light. 

Some nights, I toss in bell peppers, onions, or peas when we want more veg. Other nights, we go all in on the cheesy goodness with keto cottage cheese garlic knots on the side.

These Cottage Cheese Taco Casserole Bakes Are:

• Cozy and savory with real taco flavor
• Creamy without heavy cream or gloopy cheese
• Made in one dish (or skillet) with minimal cleanup
• Balanced for blood sugar – high protein, low carb
• Weeknight practical – from fridge to oven in 10 minutes

Instructions

1. Preheat the oven to 375°F (190°C). Lightly grease an 8×8-inch casserole dish, or use an oven-safe skillet (see Tips below).
2. Blend the cottage cheese. In a blender or small food processor, combine cottage cheese, tomato paste, taco seasoning, paprika, and salt. Blend until smooth and creamy.
3. Sauté the cauliflower rice. Heat your skillet (or a separate pan) over medium heat. Add the cauliflower rice and dry-fry for 3–4 minutes until most of the moisture evaporates.
4. Transfer the rice to the casserole dish. This forms the base of your bake.
5. Brown the beef. In the same pan, melt the butter and add the ground beef. Cook on medium-high heat until browned, breaking it up as it cooks. Drain any liquid if needed.
6. Mix it all together. Add the beef and blended cottage cheese mixture to the casserole dish. Stir to combine, then mix in half of the shredded cheddar cheese.
7. Top and bake. Sprinkle the rest of the cheddar cheese on top. Bake for 15–20 minutes, or until bubbly and golden at the edges.
8. Serve warm. Pairs perfectly with cottage cheese garlic knots, or a crisp green salad.

Testing Notes and Tips

I tested this cottage cheese casserole two ways: once in a classic casserole dish, and once in my go-to oven-safe skillet. The skillet version is what I actually use. No extra cleanup needed, straight from stove to oven. I only used the casserole dish for photos, since it gives that more traditional casserole look.

If anything, the skillet edges get a bit crispier, which we love. But either method works, use whatever you have on hand.

Blending the cottage cheese is the real upgrade here. It turns into a smooth, taco-spiced sauce that coats everything evenly. No curds, no clumps, just creamy comfort.

Ingredient Swaps

• Use full-fat Greek yogurt if you’re out of cottage cheese (different texture, similar vibe).
• Swap in ground turkey for the beef if needed. Want a chicken version? Try my Keto Chicken Taco Casserole. It’s bolder, a bit spicier, and packed with 55g of protein per serving. Built for meal prep, but just as cozy.
• Bell peppers, onions, or even peas can be added before baking. Just reduce the cauliflower slightly to keep the texture balanced.

Storage Tips

• Fridge: Keeps up to 4 days in an airtight container.
• Freezer: Wrap individual portions and freeze up to 2 months. Reheat covered at 350°F.
• Reheat Tip: Add a splash of broth if it looks dry after chilling.

Make It a Moment

Serve this with Keto Cottage Cheese Garlic Knots (coming next!) and a spoonful of sour cream or salsa. If you’re craving more veggie balance, pair with Simple Roasted Cauliflower & Broccoli or Zucchini Dill Salad.

Conclusion

This keto cottage cheese taco ground beef casserole version is our go-to when we want something heartier than chicken. Most keto taco casseroles use cream cheese, but blending cottage cheese gives a lighter, smoother texture that still feels creamy. Add olives, jalapeños, or sliced avocado on top if you want that full taco night finish.

This taco casserole became our default after trying too many bland or greasy versions online. What makes this one work? The blended cottage cheese brings light creaminess without heaviness. The cauliflower rice holds structure. And the spice blend gives it enough taco flavor without overpowering. Keto since 2019, and this one’s still in my personal rotation.

FAQ

Can I make this ahead of time?

Yes. Assemble it, cover, and refrigerate up to 24 hours. Add 5 minutes to the bake time straight from the fridge.

What taco seasoning do you use?

I use my homemade Keto Taco Seasoning – no sugar, just spices. You can use any clean-label mix, though.

Can I skip the cauliflower rice?

Technically, yes, but it helps hold the structure and soaks up the sauce. Without it, the texture will be softer and more like a taco dip.

More Recipes

More Cottage Cheese Recipes

• Keto Cottage Cheese Garlic Knots (coming soon)
• Keto Cottage Cheese Dill Pickle Egg Salad
• Keto Cottage Cheese Bread Rolls
• Keto Cottage Cheese Tzatziki Sauce

More Casserole Recipes

• Keto Chicken Gyros Enchilada Casserole
• Keto Ground Beef Alfredo Casserole
• Keto Chicken Bacon Ranch Casserole
• Keto Chicken Taco Casserole