7 net carbs

Tex-Mex Casserole

Experience the bold and spicy flavors of Tex-Mex cuisine with this hearty ground beef casserole, topped with cheese, jalapenos, and olives, and baked to perfection.

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Tex-Mex Casserole

Low-carb Tex-Mex casserole topped with green onions, served on a white plate with a red napkin.

Low-Carb Tex-Mex Casserole [Keto]

Total Diabetes Wellness
Get ready to experience the bold and spicy flavors of Tex-Mex cuisine with this delicious casserole. Made with hearty ground beef, zesty Tex-Mex seasoning, and tangy crushed tomatoes, it's baked to perfection and topped with a layer of gooey cheese, zesty jalapenos, and savory olives. With every bite, you'll be transported to the heart of Texas, where big, bold flavors reign supreme. It's the perfect dish for feeding a crowd or a cozy night with the family. Give this Tex-Mex casserole a try and discover the mouthwatering flavors of the Southwest for yourself.
Prep Time 2 minutes
Cook Time 28 minutes
Total Time 30 minutes
Course Lunch and Dinner
Cuisine American, Mexican
Servings 4 servings
Net Carbs 7 g
*Net carbs are per serving

Ingredients
 

  • 1 tablespoon olive oil
  • 1 ½ pounds ground beef (or ground turkey)
  • 1 cup crushed tomatoes
  • 3 tablespoons Tex-Mex seasoning
  • 2 ounces jalapeños, sliced
  • 2 ounces black olives, sliced
  • 2 cups cheddar cheese, shredded

Optional garnish

  • sour cream
  • green onions
  • guacamole

Instructions
 

  • Preheat your oven to 400F/200C.
    Close-up view of temperature knob on an oven, preheat oven to cook a meal.
  • In a large skillet over medium-high heat, add oil. Add ground beef, cook until no longer pink, breaking the meat up with a spatula.
    Top view of skillet cooking ground beef to make low-carb Tex-Mex cheesy casserole.
  • Add Tex-Mex seasoning and crushed tomatoes. Stir until well combined. Lower heat to medium and let simmer for 5 minutes.
    Top view of ground beef and tomato mixture to make low-carb Tex-Mex casserole.
  • Transfer the ground beef mixture to a 2-quart baking dish. Top with jalapeños, sliced olives, and cheese.
    Top view of assembling low-carb Tex-Mex casserole with a layer of ground beef and tomatoes, topped with jalapenos, black olives, and cheddar cheese.
  • Bake for 15 minutes, or until golden.
    Top view of low-carb cheesy Tex-Mex casserole out of the oven, with melted cheese, surrounded by avocado, guacamole, green onions, and sour cream.
  • Garnish and serve with sour cream, green onions, and guacamole. Enjoy!
    Top view of low-carb Tex-Mex casserole in a baking dish and also served on a white dinner plate.

Video

Nutrition

 

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Keywords Cheesy Mexican Casserole, Cheesy Tex-Mex Casserole, Keto Tex-Mex Casserole, Low-Carb Tex-Mex, Tex-Mex Casserole
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Photos of Low-Carb Tex-Mex Casserole

Notes

Seasoning

You can use store-bought Tex-Mex seasoning, or make your own Tex-Mex seasoning. The nutrition information and carb count for this recipe were calculated using the Tex-Mex seasoning recipe linked above. If you use a store-bought brand, it may change the nutrition and carbs as many seasoning mixes contain sugar.

Frequently Asked Questions

Is this low-carb Tex-Mex casserole recipe Keto?

Yes! This Tex-Mex casserole has 7 grams of net carbs per serving. This recipe is a great option when following a Keto diet.

Is this recipe gluten-free?

Yes! Our Tex-Mex casserole recipe is gluten-free.

Storage and Reheating Guidelines

  • Make-ahead: You can assemble this casserole ahead of time up through step 4. Store covered with plastic wrap or in an air-tight container in the refrigerator until ready to bake. When ready to bake, allow the casserole to sit on the counter while the oven is pre-heating, and bake as directed.
  • Storing leftovers: Store leftover Tex-Mex casserole in an air-tight container in the refrigerator for 3-4 days.
  • Freezing instructions: Prepare and bake Tex-Mex casserole as directed. Once the casserole has cooled completely, store it in an air-tight container in the freezer for 3-4 months.
  • To reheat: Reheat the Tex-Mex casserole in the oven, toaster oven, or microwave.

Additional Information

When it comes to hearty and flavorful comfort food, Tex-Mex cuisine shines brightly. Tex-Mex combines the bold and spicy flavors of Texas and the traditional ingredients of Mexican cuisine to create a harmonious blend that tickles the taste buds. Our Tex-Mex casserole recipe is a perfect example of this culinary fusion, offering a satisfying dish that’s not only delicious but also suitable for those with diabetes.

Background: The Allure of Tex-Mex Cuisine

Tex-Mex cuisine emerged from the cultural intersection of Texas and Mexico, combining elements of both culinary traditions to create dishes that are rich in flavor and variety. It’s characterized by its generous use of spices, herbs, and bold ingredients like chilies, tomatoes, and corn. The Tex-Mex casserole captures the essence of this fusion, bringing together layers of textures and tastes that delight the senses.

Preparation Tips for Tex-Mex Casserole

Creating a delicious Tex-Mex casserole doesn’t have to be complicated. Follow these tips to ensure a mouthwatering result every time:

  • Quality Ingredients: The foundation of any great dish lies in its ingredients. Opt for fresh vegetables, lean proteins, and high-quality cheeses. Ingredients like lean ground turkey or chicken can be used instead of beef for a lighter option.
  • Spice It Up: Tex-Mex cuisine is known for its spiciness. Adjust the heat level to your preference by using different types of chili powder, jalapeños, or other hot peppers. Remember to remove the seeds if you prefer a milder flavor.
  • Serving Size Awareness: Keep portion sizes in mind, especially if you’re managing diabetes. While this casserole is diabetes-friendly, portion control is still crucial to maintain stable blood sugar levels.

Benefits for People with Diabetes

Tex-Mex casserole offers a range of benefits for individuals managing diabetes:

  • Balanced Nutrient Profile: This casserole provides both protein and healthy fats, helping to prevent rapid spikes in blood sugar levels.
  • Fiber-Rich Veggies: The inclusion of fiber-rich vegetables like bell peppers, tomatoes, and onions adds bulk to the dish, aiding digestion and helping to manage blood sugar levels.
  • Spice Control: The use of spices not only enhances the flavor but may also have potential benefits for blood sugar control. Certain spices, like cinnamon and cumin, have been associated with improved insulin sensitivity.

Creative Variations

While our Tex-Mex casserole recipe is already bursting with flavor, there’s room to get creative:

  • Vegetarian Twist: Skip the meat altogether and opt for a bean-based protein layer. Black beans, pinto beans, or even a mix of both will provide a hearty and fiber-packed alternative.
  • Cauliflower Power: Consider using cauliflower rice as a base layer. This adds an extra layer of veggies while keeping the carb content low.
  • Guacamole Garnish: Top your casserole servings with a dollop of creamy guacamole. Avocado is a diabetes-friendly fruit packed with healthy fats and nutrients.
  • Fresh Herb Finish: Just before serving, sprinkle chopped fresh cilantro or parsley on top to add a burst of freshness and color to the dish.

What to Serve with Tex-Mex Casserole

  • Fresh Salad: Opt for a vibrant salad with mixed greens, cherry tomatoes, diced cucumbers, and bell pepper slices. Drizzle with a light olive oil and vinegar dressing for a refreshing side that adds crunch and color to your meal.
  • Salsa and Guacamole: Enhance the Tex-Mex Casserole with sides of salsa and guacamole. These low-carb dips offer a burst of flavor and healthy fats that perfectly complement the casserole’s spiciness.
  • Cauliflower “Rice”: Swap out traditional rice for cauliflower “rice” for a low-carb alternative that pairs well with the casserole. Sauté the cauliflower with a touch of garlic and lime juice for a flavorful and nutritious side.

The Tex-Mex casserole is a culinary masterpiece that effortlessly blends the bold flavors of Texan and Mexican cuisines. With its harmonious layers of ingredients and fiery spices, it’s a treat for both the taste buds and those managing diabetes. By following the tips provided and experimenting with creative variations, you can tailor this dish to your preferences while keeping your blood sugar levels in check. Enjoy the satisfaction of a hearty meal that nourishes both body and soul!

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