Healthy Keto Taco Bowls
If you’re in the mood for tacos, put a low carb spin on it with these keto taco bowls. Cauliflower rice takes the place of your traditional carb-laden rice, and a homemade seasoning blend means fewer carbs in the taco meat. You’ll then load up your bowl with lettuce, tomato, cheddar, and guacamole. The result? A crazy filling, nutrient-packed dish with just 7.5 grams of net carbs!
How to make keto taco bowls
There are three steps to making these keto taco bowls: making the cauliflower rice, making the taco meat, and assembling the bowls. It sounds like a lot, but I generally like to prep everything for the first two steps and then cook them at the same time – so it comes together really quickly.
Step 1: Make cauliflower rice.
If you’ve never made cauli rice before, you’ll be amazed at how easy it is! You only need two ingredients:
- Olive oil
You’ll roughly chop up your cauliflower and then toss it into a food processor. Pulse it a few times until it starts to look like grains of rice. Here’s an example:
Now, you’ll heat the olive oil in a skillet, toss your cauliflower rice in, and cook it for about 4-5 minutes until it starts getting tender. That’s it! When it’s done you can just set it aside until you’re ready to assemble your taco bowls.
Step 2: Make the taco meat.
Next up is prepping the taco meat itself. You’ll first create a taco seasoning blend with these spices:
- Chili powder
- Garlic powder
- Onion powder
- Cayenne (optional depending on spice preference)
Once you mix up those spices, you’ll brown your ground beef and then mix it up with your spice blend.
So far, so good, right?!
Step 3: Assemble your taco bowls
Now that the cauliflower rice and taco meat are done, you’re on to the last step – assembling the bowls! For this, you’ll just divide the cauli rice and taco meat evenly among four servings. Then you’ll add the rest of the ingredients:
- Cherry tomatoes
- Cheddar cheese
Now grab a fork and dig in!
Keto taco bowl nutrition information
Each serving of these keto taco bowls contains 32 grams of fat and just 7.5 grams of net carbs.
The macronutrient breakdown for this bowl is as follows:
- 58% fat
- 32% protein
- 10% carbohydrate
While this meal clocks out to be a bit higher in protein and carbs than some other low carb meals, it still definitely fits into a keto diet – and is actually packed with nutrients.
According to Christine (the nutritionist wife who calculates out all this stuff for you guys!), you’re getting more than 25% of your daily needs for 13 different vitamins and minerals in this bowl! That includes Vitamin A, Vitamin C, iron, calcium, potassium, folate, and more.
When chatting about this taco bowl with a few pals, some common questions came up that I thought would be helpful to address here:
Can you leave out the cauliflower rice to reduce the total carbs?
Yes! You can choose to leave the cauliflower rice out of this keto taco bowl. This would be a good option if you’re extremely sensitive to carbohydrate intake.
If you skip the cauliflower rice, I recommend adding an additional cup of lettuce to each bowl and making it more of a taco salad style dish. In this case, you will reduce the total carbs to just 9 grams and the net carbs to just 5 grams.
If you can tolerate the slightly higher carb intake though, the cauliflower rice really does bulk up the meal a bit and make it feel more like a traditional taco or burrito bowl.
Why use homemade taco seasoning?
For the most part, you’ll want to avoid using taco seasoning packets from the grocery store. Many include a starch like potato starch or maltodextrin which helps thicken everything up to create that saucy taco meat.
Unfortunately, this adds quite a few carbs – typically 4-6 grams of carbohydrate for a quarter of the seasoning packet (i.e. the amount that would be on a quarter of the meat mixture). That’s before you add any other ingredients to the recipe, so it’s often going to push you over your goal for net carbs.
Instead, I recommend using your own taco seasoning blend with regular spices – like I’ve done in this recipe – for low carb taco meat. You’ll get all the essential flavor elements; it simply won’t have that saucy coating or extra carbs.
Are there other ingredients you can add in or modify?
Sure! You can also add chopped jalapenos or chopped cilantro for extra flavor. You can substitute the cherry tomatoes for a fresh pico de gallo, or you can sub out the guacamole for just regular chopped avocado. You can also substitute seasoned chicken for the ground beef, or you could make pulled pork to go in these bowls instead.
Do you use homemade guacamole or store bought?
Our homemade guac is extremely simple – just mashed avocado and lime – so that’s what we’ll typically use. That said, if it goes on sale, we do like buying a store-bought guacamole which doesn’t have any weird ingredients and works well on a keto diet (for example, Wholly Guacamole or Sabra guacamole). That’s what we had on hand the day we photographed these meals!
Alright, I hope you enjoy these tasty low carb taco bowls! If you get a chance to make them, please feel free to leave a recipe rating or a comment.
Keto Taco Bowl
For cauliflower rice:
- 4 cups raw cauliflower, roughly chopped (about the size of one small-medium head)
- 1 tbsp olive oil
For taco meat:
- 1 tsp chili powder
- 1/2 tsp cumin
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp salt
- 1/8 tsp cayenne (optional for spice)
- 1 pound ground beef (we use 85/15)
For rest of taco bowl:
- 20 cherry tomatoes, halved
- 2 cups lettuce, chopped
- 1 cup shredded cheddar cheese
- 4 tbsp guacamole
For cauliflower rice:
- Place the four cups of cauliflower into a food processor and pulse a few times, until it resembles grains of rice.
- Heat the olive oil in a skillet over medium heat. Add the cauliflower rice and cook for about 4-5 minutes, until tender. While this is cooking, you can start preparing the beef.
For taco meat:
- Mix the chili powder, cumin, paprika, garlic powder, onion powder, salt, and cayenne in a small bowl.
- Place ground beef in a large nonstick skillet over medium heat. Cook, stirring and breaking meat apart every few minutes, until beef is browned. If needed, drain off excess fat (leave a little as it will help the spices blend with the meat).
- Mix in the spice blend and cook for another 1-2 minutes, until mixed thoroughly.
To assemble taco bowls:
- Divide the cauliflower rice and beef evenly between four bowls. Add 5 halved cherry tomatoes, 1/2 cup lettuce, 1/4 cup cheddar cheese, and 1 tbsp guacamole to each bowl (this will total the amounts in the ingredients above across all four bowls). Enjoy!