A hearty, low-carb casserole that combines seasoned ground beef, vegetables, and cauliflower rice, all baked together with a melty layer of cheddar cheese. This dish is perfect for anyone looking for a flavorful and satisfying meal without the carbs.
Servings & Timing
- Yield: 6 servings
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Ingredients List
- 1 pound ground beef
- 1 onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- ½ teaspoon cumin
- Salt and pepper to taste
- 4 cups cauliflower rice (fresh or frozen)
- 1 cup shredded cheddar cheese
- ¼ cup chopped fresh parsley (optional, for garnish)
Instructions
-
Preheat the Oven
Preheat your oven to 375°F (190°C). Grease a 9×9-inch casserole dish with cooking spray or butter. -
Cook the Ground Beef
In a large skillet, heat a tablespoon of oil over medium-high heat. Add the ground beef and cook, breaking it up with a spoon, until browned and cooked through (about 6–8 minutes). Drain excess fat if necessary. -
Sauté the Vegetables
Add the diced onion, garlic, and bell pepper to the skillet with the beef. Cook for 4–5 minutes, until the vegetables soften. -
Season the Mixture
Stir in the paprika, oregano, cumin, salt, and pepper. Continue cooking for another 2 minutes to allow the spices to bloom. -
Add the Cauliflower Rice
Add the cauliflower rice to the skillet, stirring to combine with the beef and vegetables. Cook for 3–5 minutes, until the cauliflower rice is heated through and tender. -
Assemble the Casserole
Transfer the beef and cauliflower rice mixture into the prepared casserole dish. Spread it evenly, then sprinkle the shredded cheddar cheese on top. -
Bake
Place the casserole in the preheated oven and bake for 15–20 minutes, or until the cheese is melted and bubbly. -
Garnish and Serve
Remove the casserole from the oven and let it cool for a few minutes. Garnish with freshly chopped parsley, if desired. Serve warm.
Additional Notes
- Cauliflower Rice: Fresh or frozen cauliflower rice both work well in this recipe. If using frozen, thaw and drain any excess moisture before adding it to the skillet.
- Cheese: Feel free to substitute cheddar cheese with mozzarella, Monterey Jack, or a cheese blend if you prefer.
- Ground Beef: For a leaner option, you can substitute ground turkey or chicken instead of beef.
Dietary Info
- Calories: 350 (per serving)
- Fat: 24g
- Carbohydrates: 7g
- Fiber: 3g
- Protein: 30g
Step-by-Step Cooking Guide
- Step 1: Brown the ground beef in a skillet.
- Step 2: Sauté the onion, garlic, and bell pepper with the beef.
- Step 3: Add the seasonings and cauliflower rice.
- Step 4: Transfer to a casserole dish and top with cheese.
- Step 5: Bake until the cheese is melted and bubbly.
- Step 6: Garnish with parsley and serve!
Ingredient Details & Substitutions
- Cauliflower Rice: You can use fresh cauliflower rice or process a head of cauliflower yourself. Frozen cauliflower rice is a time-saving option, just be sure to thaw and drain it well.
- Ground Meat: Ground turkey, chicken, or pork would be great alternatives to ground beef.
- Cheese: Use your favorite cheese for this casserole. Cheddar is a classic choice, but feel free to experiment with others!
Recipe Variations & Serving Suggestions
- Add Vegetables: You can add additional veggies like zucchini, mushrooms, or spinach for more nutrition and flavor.
- Make it Spicy: Add diced jalapeños or red pepper flakes to give this casserole a little heat.
- Serve with a Side: Pair this casserole with a simple green salad or steamed vegetables for a complete meal.
Storage & Make-Ahead
- Refrigerator: Store leftovers in an airtight container for up to 3 days. Reheat in the microwave or oven.
- Freezer: This casserole freezes well. Allow it to cool completely, then wrap it tightly in plastic wrap or foil. Freeze for up to 2 months. Reheat in the oven at 350°F (175°C) for 25–30 minutes.
FAQs
Q: Can I make this casserole ahead of time?
A: Yes! You can prepare the casserole a day ahead, then store it in the fridge until you’re ready to bake it.
Q: Can I use a different rice substitute?
A: While cauliflower rice works perfectly here, you can also use cooked quinoa, brown rice, or even shredded zucchini if preferred.
Q: Can I make this dish dairy-free?
A: Yes! Use dairy-free cheese and a dairy-free substitute for the heavy cream (such as coconut cream or cashew cream) to make it dairy-free.
Optional Personal Story
This Beef & Cauliflower Rice Casserole is one of my favorite ways to enjoy a low-carb meal that doesn’t sacrifice flavor. It’s easy to make and incredibly satisfying. Plus, it’s a great way to sneak in some veggies! I love making it for a cozy dinner or as a meal prep option for the week ahead.
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