Do you love Mexican food but don't have the time to spend hours in the kitchen? This Keto Tex-Mex casserole recipe is the perfect solution!
This easy and delicious dish can be on your table in just 45 minutes and combines seasoned ground beef, tomatoes, jalapeños, and cheese.
With only eight grams of carbohydrates per serving, it's an excellent option for those following a low-carb ketogenic diet.
Why you’ll love this keto recipe
Whether you love a spicy kick or prefer a milder flavor, this Keto Tex-Mex casserole can be easily customized to your preferences.
This dish is a perfect meal option for those following keto, as it’s low in carbs and packed with healthy fats and protein. It’s also gluten-free, making it an ideal choice for individuals with celiac disease or gluten intolerance.
This mouthwatering casserole is great for those busy weeknights when you need a quick and hearty dinner without sacrificing flavor or nutrition.
Not only is this recipe incredibly easy, but it also can be adjusted to feed a crowd by simply doubling or tripling the ingredients and using a larger baking dish, making it perfect for gatherings and parties.
What’s more, this casserole dish is versatile and can be personalized with your favorite low-carb toppings, such as avocado, sour cream, or salsa.
Choosing high-quality ground beef
When selecting ground beef for your casserole, it’s important to choose organic and grass-fed meat to ensure the best flavor and added health benefits. Grass-fed ground beef contains greater amounts of healthy fats and essential nutrients than grain-fed options.
"Compared to grain-fed beef, grass-fed meat is a rich source of omega-3 fatty acids and contains higher levels of antioxidants, vitamins, and minerals," explains Dr. Berg.
Choosing organic ground beef also guarantees hormone and antibiotic-free meat that won't interfere with your body's natural hormone balance or increase the risk of antibiotic resistance.
Moreover, grain-fed cattle are often raised on feed containing genetically modified organisms (GMOs) that could contain glyphosate residues, a potentially harmful herbicide.
Exposure to these residues can disturb your intestinal microflora, which plays a crucial role in digestive processes and maintaining a healthy gastrointestinal tract.
Research published in Critical Reviews in Food Science and Nutrition found that genetically modified foods can disrupt immune functions and increase the risk of liver disease and reproductive problems.
By choosing grass-fed and organic beef, you prioritize superior flavor, higher nutrient content, healthier fats, and support for sustainable farming practices.
What’s in Tex-Mex seasoning?
Tex-Mex seasoning is a blend of spices commonly used in traditional Mexican and Texan cuisine.
While the exact ingredients may vary, most Tex-Mex seasonings include a combination of chili powder, cumin, garlic powder, onion powder, paprika, oregano, smoked salt, and black pepper.
Although it's widely available in grocery stores, you can easily make your own Tex-Mex seasoning at home by combining these spices in line with your taste preferences, giving you control over the flavors and ingredients used in your dishes.
Spices are a great way to add depth of flavor to your dishes without including unnecessary carbohydrates or calories.
They're also known for their anti-inflammatory and antioxidant properties that help prevent chronic health issues, including diabetes and heart diseases.
Tex-Mex seasoning is sometimes mistaken for taco seasoning. However, in addition to classic Tex-Mex spices, taco seasoning often contains additional ingredients, such as sugar and cornstarch, that aren't keto-friendly.
What to serve with Keto Tex-Mex Casserole
This Tex-Mex casserole is fully satisfying on its own, but that doesn't mean you can't pair it with other low-carb savory dishes.
Here are some ideas to take this casserole dish to the next level.
Keto tacos
Spice up Mexican night with these delectable keto tacos.
Simply substitute traditional corn or flour tortillas with low-carb options such as lettuce leaves, coconut flour wraps, or almond flour tortillas.
Fill low-carb tacos with your preferred toppings and serve alongside this Tex-Mex casserole for a satisfying and balanced Mexican feast.
Keto creamy avocado dip
No Tex-Mex meal is complete without this creamy avocado dip.
Made with avocados, fresh lime juice, and aromatic spices, it's a great source of healthy fats and adds a creamy texture that balances the spiciness of the Tex-Mex casserole.
Keto oven-roasted vegetable recipe
Are you in search of a nutritious side dish? Look no further than this oven-roasted vegetable recipe.
It's a great way to add variety and color to your Mexican meal. Simply toss your favorite low-carb vegetables in olive oil, sprinkle with sea salt, and roast in the oven.
Cauliflower fried rice
Replace traditional rice high in carbs with keto-friendly cauliflower fried rice. Not only is cauliflower rice easy to make, but it also provides extra servings of vegetables.
Add scrambled eggs, bacon, or shrimp, all of which complement this Tex-Mex casserole flawlessly.
Storage and reheating
If you have leftovers, store the casserole in an airtight container in the fridge for up to three days. To reheat, simply bake it in the oven at 350 degrees F (177 degrees C) or on medium heat in a pan.
You can also freeze this Tex-Mex casserole for up to three months. To freeze, cover it tightly with foil or plastic wrap and place it in the freezer.
When ready to eat, thaw overnight in the fridge before reheating and enjoy with your preferred low-carb toppings.
Key takeaways
This Keto Tex-Mex casserole is made with nutritious grass-fed beef rich in omega-3 fatty acids, free from GMOs and antibiotics.
Serve it alongside keto tacos, creamy avocado dip, or cauliflower fried rice for a hearty and satisfying meal that keeps you in fat-burning mode.
FAQ
1. What is Keto Tex Mex Casserole?
This low-carb Tex-Mex casserole uses grass-fed ground beef, Tex-Mex seasoning, crushed tomatoes, pickled jalapeños, and shredded cheese. You can also serve this dish with keto-friendly toppings such as avocado, sour cream, or salsa.
2. How many carbs are in this Keto Tex-Mex Casserole?
One serving of this Tex-Mex casserole contains only eight grams of carbohydrates, mainly from crushed tomatoes.
For an even lower carb count, replace tomatoes with zucchini. However, zucchini will add extra moisture and may change the texture of this dish.
3. Can I freeze Tex-Mex casserole?
Yes, you can freeze this casserole for up to three months. Ensure it’s tightly wrapped before placing it in the freezer. When ready to eat, thaw overnight in the fridge before reheating in the oven.
4. What is the best ground beef to use for Tex-Mex casserole?
Grass-fed ground beef is the best choice as it contains higher levels of antioxidants and omega-3 fatty acids while being free from antibiotics. It also has a richer, more robust flavor and a better texture than grain-fed ground meat.
5. What is the difference between Tex-Mex seasoning and taco seasoning?
Tex-Mex seasoning offers a spicier flavor than taco seasoning, containing low-carb ingredients such as chili powder, cumin, paprika, and cayenne pepper. In contrast, taco seasoning often includes high-carb additives such as cornstarch and sugar, making it unsuitable for keto.
Sources
https://pubmed.ncbi.nlm.nih.gov/18989835/
