Let’s be honest: giving up tacos can feel like giving up joy. Especially when every “low-carb taco” turns into sad lettuce wraps or something with more cheese than meat. I needed something fast, warm, taco-ish and macro-friendly. This skillet hit all the right cravings—ground chicken, taco spice, and yes, melty cheese—without the carb bomb from tortillas or rice.
I swapped the rice for cauliflower (but fixed the soggy mess), kept the beans optional (more on that below), and figured out how to make it hold together like a real meal. Plus, it’s all in one skillet. Weeknight win.
💡 Why This One Works So Well
- You still get bold, craveable taco flavor—thanks to the right spice blend and browning the chicken properly.
- Cauliflower rice replaces real rice without tasting like sadness—just don’t use frozen. Trust me.
- Finished with cheese + toppings so you still get that “loaded taco” feel without needing a shell.
- No weird keto shortcuts—just smart swaps that keep you in ketosis and out of flavor purgatory.
🧾 Ingredients That Kept It Keto
- Ground chicken (1 lb) – Leaner than beef, great with spice. Thighs work best for flavor and fat macros.
- Yellow onion (1 small) – Yes, it has some carbs. Keep it under ¼ cup per serving and you’re golden.
- Red bell pepper (1 medium) – Another “keto gray area” veg, but one pepper over 4 servings = manageable carbs and tons of flavor.
- Cauliflower rice (2 cups, fresh) – Go fresh, not frozen. Frozen will flood your skillet and kill the texture.
- Taco seasoning (1 packet) – Watch for hidden sugars or starches. I use Siete’s gluten-free or make my own: chili powder, cumin, smoked paprika, garlic, onion, oregano, salt.
- Green chiles (4.5 oz can) – Zero carb kick + a bit of acidity.
- Black beans (1 can) – Optional. Not really keto (about 13g net per ½ cup). Use sparingly, or swap with chopped olives or skip entirely.
- Chunky salsa (¾ cup) – Look for no-added-sugar brands like Pace or Mateo’s.
- Shredded Mexican blend cheese (½ cup) – Fat, flavor, and melty magic.
- Avocado + cilantro (optional) – Adds creaminess and freshness. Plus, avocado = fiber and happy fat macros.
🔁 What You Can (and Can’t) Change
| Swap | Works? | Notes |
|---|---|---|
| Ground chicken → turkey/beef | ✅ | All fine. Ground beef bumps up fat, so log it. |
| Cauliflower rice → frozen version | ❌ | Gets soggy fast. Fresh only. |
| Black beans → olives or none | ✅ | Keeps carbs low and flavor up. |
| Cheese → dairy-free? | 🤷♀️ | Works, but use something that melts (like Violife). Texture won’t be the same. |
| Salsa → enchilada sauce | ✅ | Go sugar-free and it’s a fun twist. |
⚠️ What I Got Wrong
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Watery skillet | Frozen cauliflower or overcooked peppers | Use fresh cauliflower rice and sauté off extra moisture before adding. |
| Bland chicken | Skipped browning step | Sear it well before seasoning—color = flavor. |
| Carb blowout | Used full can of black beans | Either cut back or skip entirely. |
👩🍳 Step-by-Step: How to Make It
- Heat oil in a large skillet, then sauté onion 2–3 mins.
- Add bell pepper + garlic. Cook 4–5 more mins till soft (not browned).
- Add ground chicken. Break up, cook 3–4 mins till no longer pink.
- Stir in taco seasoning + water (¾ cup). Simmer 5 mins to thicken.
- Add cauliflower rice, green chiles, and (if using) black beans. Stir and cook 2–3 mins.
- Top with salsa + shredded cheese. Cover and cook on low heat 5 mins till cheese melts.
- Remove from heat. Top with sliced avocado + herbs. Serve warm.
🧠 Tracking tip: I portion this into 4 equal servings—makes logging in Carb Manager stupid easy.
🧠 Keto Cooking Tricks That Help
- Chop cauliflower rice yourself or buy it pre-riced—but always fresh.
- Make your own taco mix in bulk so you avoid fillers and added carbs.
- Let it sit 2–3 mins after cheese melts—the skillet will thicken naturally as it cools slightly.
🧊 Keeping It Keto-Friendly All Week
- Fridge: Keeps 4–5 days in airtight container.
- Freezer: Skip the avocado, freeze flat in zip-top bags. Reheat gently in a skillet.
- Reheat: Best on stovetop with a splash of broth. Microwaving works too—just don’t nuke it to death.
❓ Real Keto Questions, Real Answers
Can I eat this on keto?
Yes—but ditch the black beans or keep them under ¼ cup per serving to stay low-carb.
Will it spike blood sugar?
It hasn’t for me—especially when skipping beans and choosing a clean salsa. Test if you’re unsure.
Can I use frozen cauliflower rice?
Nope. It turns the skillet into soup. Use fresh.
Is it meal prep friendly?
Absolutely. I make a double batch, portion into glass containers, and top with cheese when reheating.
🔍 Nutrition Facts (Per Serving – Recipe makes 4 servings)
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Fat | 20g |
| Saturated Fat | 6g |
| Protein | 27g |
| Total Carbs | 9g |
| Fiber | 3g |
| Net Carbs | 6g |
| Sugar | 4g (from onion, pepper, salsa) |
| Sodium | 800–1000mg |
| Cholesterol | 90mg |
Check out More Recipes:
- Low Carb Keto Spinach Artichoke Chicken Casserole
- Low Carb Keto Creamy Mushroom Chicken
- Low Carb Keto Air Fryer Chicken Breast
- Low Carb Keto Garlic Butter Chicken
Low Carb Keto Ground Chicken Recipe
Description
A one-skillet keto dinner with ground chicken, cauliflower rice, taco spices, and melty cheese—low in carbs, big on flavor, and weeknight-ready.
Ingredients
Instructions
- Heat oil in large skillet over medium heat. Add onion, cook 2–3 mins.
- Add bell pepper + garlic. Cook 4–5 more mins.
- Add chicken, break apart. Cook until no longer pink.
- Stir in taco seasoning + water. Simmer 5 mins.
- Add cauliflower rice, green chiles, and beans (if using). Cook 2–3 mins.
- Top with salsa + cheese. Cover and cook 5 mins on low.
- Remove from heat, add toppings, and serve.
Notes
- Use fresh cauliflower rice—frozen can make the skillet watery.
- Skip black beans for strict keto; use chopped olives or mushrooms for texture instead.
- For meal prep, portion into 4 containers and add cheese just before reheating.
- Spice tip: Add a dash of chipotle powder or a spoon of chili garlic sauce if you want extra heat.
