Cheesy Taco Skillet with Cauliflower Rice – A High-Protein, Low-Carb Tex-Mex Favorite

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Craving tacos but need something lighter, higher in protein, and easier on digestion?

This Cheesy Taco Skillet with Cauliflower Rice brings all the bold, Tex-Mex flavors you love in a one-pan, low-carb, high-protein meal that’s gentle on the stomach and easy to make.

Instead of heavy tortillas or starchy rice, this dish uses soft cauliflower rice to keep things light and digestion-friendly while still soaking up all the cheesy, taco-spiced goodness. The lean ground beef provides over 40g of protein per serving, while melted cheese and mild seasonings bring warmth without being harsh on your stomach.

It’s quick, customizable, and meal-prep friendly—a perfect weeknight dinner when you want something satisfying but light enough to keep you feeling great.

JUMP TO RECIPE

Why You’ll Love This Taco Skillet Recipe

• All the taco flavor, none of the heaviness – A lighter take on a Tex-Mex favorite.
• High in protein, low in carbs – Over 40g of protein per serving to keep you full.
• Easy to digest – No hard-to-break-down ingredients or heavy grains.
• One-pan simplicity – Less cleanup, more deliciousness.
• Perfect for meal prep – Stays fresh and reheats beautifully.

Why We Like This Tex-Mex Recipe for Anyone on GLP-1 Medications

This high-protein, low-carb meal is easy on digestion, making it ideal for those on GLP-1 medications like Ozempic, Wegovy, or Zepbound. The balanced protein and carb ratio helps maintain energy levels and muscle mass without causing sluggishness (and we don’t need any more of that, do we?).

With its mild spices, this meal is gentle on the stomach, ensuring easy digestion without discomfort. Unlike traditional tacos, this skillet is free from heavy tomato sauces or overly spicy ingredients, reducing the risk of acid reflux. Plus, it’s flexible in portion size, allowing you to eat as much or as little as your appetite allows. The cauliflower rice provides a light fiber boost without bloating, making it an excellent alternative to traditional carb-heavy dishes.

This taco skillet is a stomach-friendly way to enjoy Tex-Mex flavors while keeping it healthy, easy to prepare and just plain YUMMY!

Cheesy Taco Skillet with Cauliflower Rice Recipe

For the Taco Skillet:

• 1 lb lean ground beef (or ground turkey for variation)
• 1 tbsp olive oil
• ½ small onion, finely chopped
• 1 cup diced bell peppers (any color)
• 2 tsp mild taco seasoning (homemade or low-sodium store-bought)
• ½ tsp garlic powder
• ½ tsp smoked paprika (optional, for extra depth)
• ½ tsp salt
• ½ cup low-sodium chicken broth
• 2 cups frozen or fresh cauliflower rice
• 1 cup shredded cheese (cheddar or Mexican blend)

For Garnish (Optional):

• 1 tbsp chopped cilantro
• ¼ cup plain Greek yogurt (instead of sour cream)
• 1 avocado, sliced

Instructions

Step 1: Cook the Ground Beef

1. Heat olive oil in a large skillet over medium heat.
2. Add ground beef and cook, breaking it apart with a spatula, until fully browned (about 5-6 minutes).
3. Stir in onion and bell peppers, cooking for another 3 minutes until slightly softened.

Step 2: Season & Simmer

1. Stir in taco seasoning, garlic powder, smoked paprika, and salt, mixing well.
2. Pour in chicken broth and let the mixture simmer for 5 minutes, allowing flavors to develop.

Step 3: Add the Cauliflower Rice

1. Stir in cauliflower rice, mixing well so it absorbs all the taco flavors.
2. Cover and cook for 5 minutes, until the cauliflower rice is tender but not mushy.

Step 4: Melt the Cheese & Serve

1. Sprinkle shredded cheese evenly over the skillet. Cover with a lid and let it melt (about 2 minutes).
2. Garnish with chopped cilantro, Greek yogurt, and avocado slices if desired.

Nutrition (Per Serving, Serves 4)

• Calories: ~450
• Protein: ~42g
• Carbs: ~12g
• Fat: ~22g

Chef’s Tips + Substitution Ideas

Make it dairy-free – Use dairy-free cheese or skip the cheese and add avocado for creaminess.

Want more fiber? – Stir in black beans or shredded zucchini for extra gut-friendly nutrients.

Make it spicier – Add a pinch of cayenne or top with mild salsa.

For a softer texture – Cook the cauliflower rice a little longer for an ultra-soft consistency.

Meal prep tip: Store in airtight containers for up to 4 days. Reheat gently in a skillet or microwave.

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