Low Carb Taco Casserole

Steph Wagner

February 22, 2018

Low Carb Taco Casserole

Low Carb Taco Casserole | WLS Recipes | FoodCoach.Me

Bariatric surgery and casseroles don’t easily go together when it comes to the protein and vegetable focused post-op diet.

Most casseroles contain rice, noodles or potatoes to bind things together! They are also inexpensive ingredients so they stretch food further and feed a lot of people.

So to find a casserole dish that works well for a bariatric surgery diet, it takes a little extra creativity!

Often times an egg can be used as a binder to allow a casserole to cook together. In this particular recipe, I used cottage cheese and diced tomatoes to create a baked casserole texture. I know, it sounds strange, but hey, not anymore strange than using cottage cheese in a lasagna!

This recipe is pretty simple and quick to get together and reheats very well. In fact, freezing this recipe in smaller containers works wonderful for patients who are cooking for one or like to have their own meals portioned out separate from the family.

Check out my members only video course on cooking for one for more ideas on individual sized portions! 

I will link a few other casserole type dinners below!


Zucchini Lasagna | FoodCoachMe

Zucchini Lasagna – members recipe


Shepherds Pie with Mashed Cauliflower // Bariatric Cooking // Food Coach Me

Shepherds Pie with Mashed Cauliflower


Weight Loss Surgery Nutrition FoodCoach.Me

Low Carb Taco Casserole | WLS Recipes | FoodCoach.Me

Low Carb Taco Casserole

Course: Main Dish
Cuisine: Mexican, Oven Baked
Servings: 10 servings
Calories: 247kcal
Author: Steph Wagner
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Ingredients

  • 2 lbs 93% lean ground turkey
  • 1 packet taco seasoning
  • 1 cup 2% cottage cheese
  • 1 can diced tomatoes, drained
  • 2/3 cup 2% shredded cheddar

Instructions

  • Heat oven to 400F.
  • Meanwhile, brown the ground beef with the taco seasoning packet. Drain and move to the bottom of a 8x8 casserole dish.
  • Drain diced tomatoes and add with cottage cheese. Stir together and add over top of ground turkey. Top with shredded cheese. Bake for 20 minutes.

Nutrition

Serving: 3oz | Calories: 247kcal | Carbohydrates: 6g | Protein: 30g | Fat: 13g | Saturated Fat: 2g | Cholesterol: 70mg | Sodium: 542mg | Potassium: 295mg | Fiber: 1g | Sugar: 2g | Vitamin A: 468IU | Vitamin C: 5mg | Calcium: 77mg | Iron: 2mg
Nutrition Facts
Low Carb Taco Casserole
Amount Per Serving (3 oz)
Calories 247 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Cholesterol 70mg23%
Sodium 542mg24%
Potassium 295mg8%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 2g2%
Protein 30g60%
Vitamin A 468IU9%
Vitamin C 5mg6%
Calcium 77mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

16 thoughts on “Low Carb Taco Casserole”

  1. I might add a bit of garlic powder to the cottage cheese layer or even use diced tomatoes that have green chili’s in them, like Rotel.

  2. Do you use ground turkey 93% ground chuck. The ingredient list says turkey but the instructions says beef???

  3. @tammy good catch!! I use them interchangeably which is probably why I made the error! As long as it’s 93% lean or better I use turkey or beef.

  4. I had found another recipe for taco casserole I really enjoyed but the carbs are higher & protein lower so I think I’ll try this one!

  5. @Debbie yes! I’ll be honest…I freeze just about everything :) But this would certainly freeze well!

  6. No it doesn’t melt so if that texture is strange to you, you could use a hand blender and blend it with the tomatoes.

  7. Doesn’t say anything about the cheese on top. To be sure it’s not mixed with everything.

  8. @June thank you for that question! I type as fast as I cook and appreciate when someone catches my errors.

    I’ve made it both ways and it tastes the same. The cheese on top makes it more like the picture above and gives it a ‘casserole’ look. The cheese mixed in on the other hand, binds the tomatoes and cottage cheese a little better so it’s not as liquidy. It does have a different texture compared to casseroles that have rice or potatoes to help soak up the moisture but the flavor is great.

  9. Can you use ricotta instead? I havent really been able to eat cottage cheese but willing to try again. Just want to have anofher option just in case.

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