Keto Taco Salad Recipe (Gluten-Free) (2024)

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An easy keto taco salad with ground beef features fresh greens topped with everything you love about a taco. It's a super tasty and satisfying low carb salad the whole family will love!

Keto Taco Salad Recipe (Gluten-Free) (1)
Article Index
  • Reasons to make your own
  • How to make keto taco salad
  • How many carbs in low carb taco salad
  • Keto taco salad recipe for an easy lunch
  • Other low carb salad recipes
  • Recipe

Before eating low carb, I used to love ordering taco salads at restaurants.

First, they have all the best flavors and ingredients of a taco. Second, they usually come topped with tortilla strips. Some are even served IN a fried tortilla.

Unfortunately, this means that restaurant-style taco salads are pretty high carb.

Reasons to make your own

Since I don’t order them anymore, I decided I wanted to create my own version. With a few simple tweaks, I was able to recreate a low carb taco salad right at home!

Best of all, this version is so easy to make. Just cook up your ground meat, then add it to a bowl of greens with all your favorite toppings. Quick and delicious!

The blend of spices used to season the ground beef is essentially a homemade taco seasoning. You’ll get all the flavors, but none of the thickeners or cornstarch you find in store-bought taco seasoning.

Whether you need an easy lunch or a low carb meal the whole family will love, this keto taco salad recipe checks all the boxes.

How to make keto taco salad

Salads are a great option when you don’t want to spend a long time cooking. This keto taco salad recipe comes together in just a few minutes!

Keto Taco Salad Recipe (Gluten-Free) (2)

Cooking ground beef.

  1. Heat a large skillet over medium-high heat.
  2. Once hot, add the ground beef, diced onion, and minced garlic.
  3. Cook until the beef is browned, then drain the excess fat.
  4. Mix in the remaining seasonings, then set aside.
Keto Taco Salad Recipe (Gluten-Free) (3)

Assembling the salad

  1. Set out four bowls or containers and add 1.25 ounces of spring mix to each.
  2. Complete each serving with half of a diced tomato, half of a chopped avocado, ¼ of the meat mixture, and 1 ounce of shredded cheese.
  3. For a little crunch, top each salad with 2 Parmesan crisps broken into pieces.
  4. Feel free to top with salsa and sour cream too!
Keto Taco Salad Recipe (Gluten-Free) (4)

How many carbs in low carb taco salad

When you order in a restaurant, most taco salad carbs come from the added tortilla strips.

That’s why this keto taco salad replaces those tortilla strips with parmesan crisps! You still get a great crunch, just without the carbs.

Each salad comes out to 14 grams of total carbs and 7 grams of fiber. This means there are about 7 net carbs per serving.

Most of the carbs come from the fruits and vegetables used. Thankfully, onion, spring mix, tomatoes, and avocado are all good sources of fiber. This helps to keep the net carb count pretty low.

So if you’re searching for a low carb, keto, or Atkins taco salad, this recipe will satisfy your craving without the guilt!

Keto Taco Salad Recipe (Gluten-Free) (5)

Keto taco salad recipe for an easy lunch

I’m always looking for quick, easy recipes to make for lunch. I just never seem to have a lot of time right in the middle of the day to make an elaborate meal.

If I can save time by meal prepping my lunches, even better!

This keto taco salad is a great option for preparing your lunches ahead of time. Simply cook the ground beef in advance, then store it in an airtight container in the refrigerator.

When you’re ready to make your salad, reheat the ground beef in a skillet or in the microwave. Then you can assemble and enjoy the rest of the taco salad.

Keto Taco Salad Recipe (Gluten-Free) (6)

Baking your own cheese crisps

Did you know that you can make your own cheese crisps right at home?

I used premade Parmesan Crisps to replace the crunch of tortilla strips. However, you can use any kind of cheese you like.

Simply line a baking sheet with parchment paper, then sprinkle shredded cheese in small piles. Bake them 400°F for 8-10 minutes, being careful not to let them burn.

Allow them to cool, then break them up into crunchy pieces to top your salad. You can even make a cheese salad bowl or cheese taco shells!

Other low carb salad recipes

Looking for a few other delicious and satisfying salads to enjoy? Check out a few of these favorites:

  • Healthy Cobb Salad Recipe combines delicious ingredients like chicken, bacon, avocado, and hard-boiled egg into one amazing salad!
  • The Big Mac Salad will satisfy your craving for the fast food staple, but you can enjoy it absolutely guilt-free.
  • Southwest Steak Salad is topped with a spicy avocado dressing for a super tasty and satisfying low-carb meal.
  • Baby Kale Salad With Avocado and Parmesan is a quick and easy salad to enjoy as a light lunch or to serve before your main course.
  • Tilapia Salad With Spinach is served with a creamy avocado dressing for an amazing flavor combination that’s low carb and keto friendly!
  • Spinach Strawberry Salad will become a favorite dish for summer!

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!


Keto Taco Salad Recipe (Gluten-Free) (7)

Keto Taco Salad

5 from 4 votes

Enjoy the taste of tacos in an easy to make low carb gluten free taco salad. Simply add taco meat and topping to your favorite lettuce mix.

Prep Time:5 minutes mins

Cook Time:15 minutes mins

Total Time:20 minutes mins

Course: Salad

Cuisine: Mexican

Print Pin Review Recipe Save Recipe

Servings: 5 people

Calories: 487



Taco Seasoned Ground Beef:

  • 1 pound ground beef
  • 1 small onion diced
  • 3 cloves garlic minced
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • ¼ teaspoon crushed red pepper flakes
  • ½ teaspoon paprika
  • 1 teaspoons sea salt
  • 1 teaspoon black pepper


  • 5 ounces spring mix
  • 2 medium tomatoes
  • 2 medium avocados
  • 4 ounces cheddar cheese shredded
  • 8 Parmesan crisps homemade or store bought

Optional Toppings:

  • salsa
  • sour cream

US Customary - Metric


  • In large skillet, brown ground beef with onion and garlic.

  • Drain off an fat, then mix in remaining seasonings. Set aside.

  • For each salad, add 1.25 ounces spring mix, half of a diced tomato, half of a chopped avocado, ¼ of the meat mixture, and 1 ounce shredded cheese. Top each salad with 2 Parmesan crisps broken into pieces. Add salsa and sour cream if desired.


* Carb count may appear high, but more than half of those carbs are fiber. If you subtract fiber, the net carbs per serving is only 5.6 grams.

Low Carb Sweeteners | Keto Sweetener Conversion Chart


Serving: 302g | Calories: 487 | Carbohydrates: 14g | Protein: 25g | Fat: 38g | Saturated Fat: 14g | Cholesterol: 89mg | Sodium: 728mg | Potassium: 901mg | Fiber: 7g | Sugar: 3g | Vitamin A: 1687IU | Vitamin C: 35mg | Calcium: 215mg | Iron: 3mg

Additional Info

Net Carbs: 7g | % Carbs: 6% | % Protein: 21.3% | % Fat: 72.8% | SmartPoints: 17

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.


© - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to along with a link back to the original content.

First Published: July 11, 2016... Last Updated: January 30, 2020

Keto Taco Salad Recipe (Gluten-Free) (2024)


Can you do keto and gluten-free? ›

A keto diet often is often free of gluten, as most people following this eating plan will avoid wheat and other grains. Gluten is a protein found in grains that for some people can trigger health problems. Following a gluten-free diet doesn't mean that you have to be carb-free.

What flour is keto and gluten-free? ›

Almond flour has been a number one keto flour for a long time. This is for good reason! It creates a soft crumb with a good structure in cakes and cookies, plus almonds are nutrient rich and naturally gluten-free.

What is a low carb gluten-free alternative? ›

Almond flour, coconut flour, sesame seed flour, lupin flour, and psyllium husk powder are all great options that can produce delicious baked goods while still being low in carbohydrates.

Which flour has no carbs? ›

So, before diving into the other types of flour, let us first explain why almond flour has gained the most recognition. Simply made from crushed almonds, almond flour is extremely low in carbohydrates.

Are corn tortillas gluten-free? ›

If you have a wheat allergy, celiac disease, or non-celiac gluten sensitivity, you should not consume flour tortillas or other gluten-containing products. Generally, if you have any of these conditions, 100% corn tortillas are your best option, because they're gluten-free.

Can you have gluten-free crust on keto? ›

Gluten-free options don't mesh as well with some diets, such as the keto diet. The ketogenic or keto diet means sticking to low-carb, high-protein, and almost no-sugar foods. Most gluten-free pizza crusts are low-carb, but include quite a bit of starch to mimic the binding effect of gluten in regular dough.

What rice has no carbs? ›

It's Skinny rice is also known as shirataki rice. Like It's Skinny pasta, It's Skinny rice has ZERO carbs in a 1 cup serving and only 9 calories in the entire two-serving bag! That's right!

Why is all-purpose flour not keto friendly? ›

Along with cutting way back on sugar, one of the biggest challenges with the low carb, high fat keto diet is removing flour-based foods like bread, crackers, and pasta from your diet. On keto, regular wheat flour and most wheat flour alternatives are off-limits because of their high carb count ( 1 ).

What is a keto substitute for all-purpose flour? ›

Almond flour is one of the few keto flours that can be swapped 1-to-1 in place of traditional flour. Some recipes call for ¾ cup almond flour, though, since the higher fat content of almonds make the flour more dense.

What are 3 gluten-free replacement foods? ›

Grains, starches or flours that can be part of a gluten-free diet include:
  • Amaranth.
  • Arrowroot.
  • Buckwheat.
  • Corn — cornmeal, grits and polenta labeled gluten-free.
  • Flax.
  • Gluten-free flours — rice, soy, corn, potato and bean flours.
  • Hominy (corn)
  • Millet.

What has carbs but no gluten? ›

Common Naturally Gluten-Free Carbs
  • Rice (white, brown, basmati, jasmine)
  • Quinoa.
  • Potatoes.
  • Corn.
  • Buckwheat.
  • Chickpeas.
  • Lentils.
  • Beans.
Feb 20, 2024

What foods are low in carbs and gluten-free? ›

All other raw and fresh vegetables are low carb as well as gluten-free. So people can enjoy vegetables, for example, other dark-green leafy greens, asparagus, cauliflower, broccoli, green beans, squash, tomatoes, carrots, and many others.

Is oatmeal keto-friendly? ›

Is oatmeal keto-friendly? No, not unless you're interested in only a spoonful a day. Oatmeal is high in net carbs, which doesn't fit the low carb, high fat strategy needed to achieve ketosis.

Is honey keto-friendly? ›

Honey is 100% carbohydrate, so it isn't part of the keto diet plan. For reference, one tablespoon of honey contains 17.2 grams of sugar. If you want to kick yourself out of ketosis, honey is a good way to do that.

Is hummus keto? ›

Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.

Can something be gluten-free and still have carbs? ›

But gluten free is not carb free. Many gluten-free foods contain high amounts of carbohydrates: sweet potatoes, rice, and non-gluten pasta, for example, are all gluten-free foods that are packed full of carbs.

Is gluten free bread OK for keto? ›

Ketosis forces your body to burn fats rather than carbohydrates. Being relatively high in carbohydrates and low in fat, the macronutrient split of both regular and gluten-free breads is the opposite of what is considered keto-friendly. Thus, in general, most gluten-free bread isn't suitable for a keto diet.

Is gluten-free pasta keto friendly? ›

Many gluten-free pastas are made from ingredients that are rich in carbohydrates, making them not very keto-friendly. There are, however, specialized low carb noodles that are also gluten-free, designed specifically for people on a ketogenic diet.

Can you eat gluten-free oats on keto? ›

Gluten-Free Prairie Oats and are a perfect choice because the large flakes are digested more slowly and will help keep your blood sugar levels more stable. Also, Oats are high in fiber, something that can be missing in a Keto diet. So enjoy a bowl of cool oatmeal.


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