Save to Pinterest Taco night gets a low-carb makeover with this Cheesy Cauliflower Crust Taco Skillet. This dish perfectly marries the zesty, savory flavors of seasoned ground beef with a unique, cheesy cauliflower base that delivers all the satisfaction of a traditional taco without the heavy carbs. It is a vibrant, one-pan meal that brings a creative twist to healthy eating.
Save to Pinterest The key to this recipe is the clever use of cauliflower, which, when riced and baked with cheese, creates a surprisingly sturdy and delicious crust. This skillet meal isn't just about nutrition; it's about deep, comfort-food flavors that make every bite feel indulgent.
Ingredients
- Cauliflower Crust: 1 medium head cauliflower (about 600 g), cut into florets; 1 large egg; 1 cup (100 g) shredded mozzarella cheese; 1/4 cup (25 g) grated Parmesan cheese; 1/2 tsp garlic powder; 1/2 tsp salt; 1/4 tsp ground black pepper.
- Taco Filling: 1 lb (450 g) ground beef (80/20 or lean); 1 small onion, finely chopped; 2 cloves garlic, minced; 2 tbsp tomato paste; 1 tbsp chili powder; 1 tsp ground cumin; 1/2 tsp smoked paprika; 1/2 tsp salt; 1/4 tsp black pepper; 1/3 cup (80 ml) water.
- Toppings: 1 cup (100 g) shredded cheddar cheese; 1/4 cup (25 g) sliced black olives (optional); 1 medium tomato, diced; 2 tbsp chopped fresh cilantro; 1/4 cup (60 ml) sour cream (optional).
Instructions
- Step 1
- Preheat oven to 425°F (220°C).
- Step 2
- Place cauliflower florets in a food processor and pulse until finely riced. Microwave for 5 minutes, then let cool slightly. Transfer to a clean kitchen towel and squeeze out as much moisture as possible.
- Step 3
- In a large bowl, combine cauliflower, egg, mozzarella, Parmesan, garlic powder, salt, and pepper. Mix until a cohesive dough forms.
- Step 4
- Press the cauliflower mixture evenly into the bottom of a large oven-proof skillet (10–12 inch). Bake for 15 minutes, until golden and set.
- Step 5
- Meanwhile, heat a nonstick skillet over medium-high. Add ground beef and cook, breaking it up, until browned (5–6 minutes). Drain excess fat if needed.
- Step 6
- Add onion and cook for 2–3 minutes until softened. Stir in garlic, tomato paste, chili powder, cumin, smoked paprika, salt, and pepper. Cook for 1 minute.
- Step 7
- Add water and simmer for 2–3 minutes until slightly thickened.
- Step 8
- Remove cauliflower crust from oven. Spoon taco meat evenly over the crust. Top with cheddar cheese and olives (if using).
- Step 9
- Return skillet to oven and bake for 5 minutes, or until cheese is melted and bubbly.
- Step 10
- Remove from oven and top with diced tomato and cilantro. Serve with sour cream if desired.
Zusatztipps für die Zubereitung
To ensure a crispy rather than soggy crust, be aggressive when squeezing the moisture out of the riced cauliflower. Using a 10-12 inch oven-proof skillet is essential for a seamless transition from stovetop to oven.
Varianten und Anpassungen
For a leaner version, ground turkey or chicken works beautifully as a substitute for beef. If you prefer more heat, consider adding chopped jalapeños or a few dashes of your favorite hot sauce to the meat mixture.
Serviervorschläge
Enhance the freshness of the dish by adding sliced avocado or shredded lettuce just before serving. A dollop of cool sour cream provides a perfect contrast to the warm, seasoned meat and melted cheese.
Save to Pinterest This Cheesy Cauliflower Crust Taco Skillet is a testament to how creative cooking can make healthy eating exciting. With its combination of bold spices and gooey cheese, it is a meal that will leave everyone at the table asking for seconds.
Common Recipe Questions
- → How do I get the cauliflower crust crispy?
Squeeze out as much moisture as possible from the riced cauliflower using a clean kitchen towel. The drier the cauliflower, the crispier your crust will be. Also, baking it at 425°F helps achieve that golden, set texture before adding toppings.
- → Can I make this ahead of time?
Yes! Prepare the cauliflower crust and taco filling separately in advance. Store in the refrigerator for up to 2 days. When ready to serve, assemble and bake until heated through and cheese is melted.
- → What other proteins work well?
Ground turkey or chicken make excellent lighter alternatives. For a vegetarian version, use plant-based crumbles or seasoned black beans. Just adjust cooking time accordingly as lean meats cook faster than beef.
- → Is this suitable for meal prep?
Absolutely! Portion leftovers into containers and refrigerate for up to 4 days. Reheat in the oven at 350°F for 10-15 minutes to restore crispiness, or microwave for 2-3 minutes for a softer texture.
- → How can I reduce the calories?
Use lean ground beef (90/10) or turkey, reduce cheese amounts by half, and omit sour cream. You can also add more vegetables like bell peppers or zucchini to the filling to increase volume without adding many calories.
- → What size skillet works best?
A 10-12 inch oven-proof skillet is ideal. This size allows the cauliflower crust to spread thin enough to crisp properly while holding all the toppings evenly. Cast iron or stainless steel both work beautifully.