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Cheesy Ground Beef and Cauliflower Rice Casserole: A Comforting, Low-Carb Delight
If you’re looking for a hearty, comforting, and easy-to-make dish that’s perfect for feeding a crowd, look no further than this Cheesy Ground Beef and Cauliflower Rice Casserole. This recipe is a delicious twist on traditional casseroles, combining the rich flavors of ground beef, creamy cauliflower rice, and melted cheese into one irresistible dish. Whether you’re meal prepping for the week or hosting a family dinner, this casserole is sure to be a hit.
In this post, we’ll walk you through the step-by-step process of making this Cheesy Ground Beef and Cauliflower Rice Casserole, share tips for customization, and explore why this dish is a must-try for anyone who loves comfort food with a healthy twist.
Why You’ll Love This Cheesy Ground Beef and Cauliflower Rice Casserole
- Low-Carb and Keto-Friendly: By swapping traditional rice for cauliflower rice, this casserole becomes a low-carb, keto-friendly option that doesn’t skimp on flavor.
- Easy to Make: With simple ingredients and straightforward instructions, this recipe is perfect for busy weeknights.
- Family-Friendly: Kids and adults alike will love the cheesy, savory flavors of this dish.
- Customizable: Add your favorite veggies, swap the protein, or adjust the seasonings to suit your taste.
- Perfect for Meal Prep: This casserole reheats beautifully, making it an excellent option for meal prepping.
Ingredients for Cheesy Ground Beef and Cauliflower Rice Casserole
Here’s what you’ll need to make this delicious casserole:
- 1 tablespoon olive oil: For sautéing the onions and garlic.
- 1 small yellow onion, diced: Adds a sweet, savory base to the dish.
- 3 cloves garlic, minced: For a burst of flavor.
- 1 pound lean ground beef: The star of the dish, providing protein and richness.
- 1 teaspoon Italian Seasoning: Adds a blend of herbs for depth of flavor.
- ½ teaspoon sweet paprika: For a subtle smoky sweetness.
- Salt and freshly ground black pepper, to taste: Essential for seasoning.
- 6 ounces fresh baby spinach: Adds a pop of color and nutrients.
- 10 ounces frozen cauliflower rice, cooked: A low-carb alternative to traditional rice.
- 1 cup sour cream or plain yogurt: Creates a creamy, tangy base.
- 1 tablespoon butter, room temperature: Adds richness to the cauliflower rice.
- ½ teaspoon dried basil: Enhances the cheesy flavor.
- 2 to 3 tablespoons milk (if needed): Helps create a creamy texture.
- 8 ounces shredded Italian blend cheese: For that irresistible cheesy topping.
Step-by-Step Instructions
Step 1: Preheat the Oven
Preheat your oven to 375˚F (190˚C). This ensures the casserole bakes evenly and the cheese melts to perfection.
Step 2: Cook the Onions and Garlic
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the diced onion and cook for 2 minutes, stirring occasionally. Stir in the minced garlic and cook for an additional 20 seconds, until fragrant.
Step 3: Brown the Ground Beef
Add the 1 pound of lean ground beef to the skillet. Season with 1 teaspoon Italian Seasoning, ½ teaspoon sweet paprika, and salt and pepper to taste. Cook, breaking up the meat with a wooden spoon, until the beef is completely browned.
Step 4: Wilt the Spinach
Add the 6 ounces of fresh baby spinach to the skillet. Depending on the size of your skillet, you may need to do this in batches. Cook, stirring frequently, for 1 minute or until the spinach is wilted.
Step 5: Drain and Set Aside
Remove the skillet from the heat and drain any excess liquid. Set the beef mixture aside while you prepare the cauliflower rice.
Step 6: Prepare the Cauliflower Rice
In a 9×13-inch baking dish, combine the cooked cauliflower rice, 1 cup sour cream, 1 tablespoon butter, and ½ teaspoon dried basil. Stir until the mixture is creamy and well combined. If the sour cream and butter aren’t melting completely, add 2 to 3 tablespoons of milk to achieve a smooth consistency.
Step 7: Combine the Beef and Cauliflower Rice
Add the prepared beef mixture to the baking dish with the cauliflower rice. Stir until everything is evenly incorporated.
Step 8: Add the Cheese Topping
Sprinkle 8 ounces of shredded Italian blend cheese (or your preferred cheese) evenly over the top of the casserole.
Step 9: Bake
Bake the casserole in the preheated oven for 22 to 25 minutes, or until the cheese is melted and bubbly.
Step 10: Let It Rest
Remove the casserole from the oven and let it stand for 7 to 10 minutes before serving. This allows the flavors to meld and makes it easier to cut into portions.
The Health Benefits of Cauliflower Rice in This Casserole
One of the standout ingredients in this Cheesy Ground Beef and Cauliflower Rice Casserole is cauliflower rice. This low-carb alternative to traditional rice not only reduces the calorie and carbohydrate content of the dish but also packs a nutritional punch. Cauliflower is rich in vitamins and minerals, including vitamin C, vitamin K, and folate, which support immune function, bone health, and cell growth. Additionally, cauliflower is a great source of fiber, which aids in digestion and helps keep you feeling full longer.
For those following a keto or low-carb diet, cauliflower rice is a game-changer. It allows you to enjoy the texture and heartiness of rice without the extra carbs, making it easier to stay within your daily carb limits. Moreover, cauliflower rice is incredibly versatile and absorbs the flavors of the dish, ensuring that every bite of this casserole is packed with savory goodness.
Another benefit of using cauliflower rice is its low calorie count. Compared to traditional rice, cauliflower rice has significantly fewer calories, making it an excellent choice for anyone looking to manage their weight without sacrificing flavor. By incorporating cauliflower rice into this casserole, you’re not only creating a healthier meal but also adding a boost of nutrients that your body will thank you for.
Customizing Your Cheesy Ground Beef and Cauliflower Rice Casserole
One of the best things about this Cheesy Ground Beef and Cauliflower Rice Casserole is how easy it is to customize. Whether you’re looking to add more veggies, swap out the protein, or adjust the seasonings, this recipe is highly adaptable to suit your preferences.
For instance, if you want to add more vegetables, consider tossing in some sautéed carrots, diced bell peppers, or frozen peas. These additions not only enhance the nutritional profile of the dish but also add a pop of color and texture. If you’re a fan of spice, try adding a pinch of red pepper flakes or a dash of hot sauce to give the casserole a kick.
If you’re not a fan of ground beef, you can easily swap it out for other proteins like ground turkey, chicken, pork, or even Italian sausage. Each protein option brings its own unique flavor to the dish, allowing you to create a casserole that’s tailored to your tastes.
For those who are dairy-free, you can substitute the sour cream with dairy-free yogurt and use a vegan cheese alternative. These swaps ensure that everyone can enjoy this delicious casserole, regardless of dietary restrictions.
Why This Casserole Is Perfect for Meal Prep
If you’re someone who loves to plan ahead, this Cheesy Ground Beef and Cauliflower Rice Casserole is an excellent option for meal prep. Not only is it easy to make in large batches, but it also reheats beautifully, making it a convenient choice for busy weeknights.
To prepare this casserole for meal prep, simply follow the recipe as directed and divide it into individual portions once it has cooled. Store the portions in airtight containers in the fridge for up to 4 days or in the freezer for up to 3 months. When you’re ready to eat, just reheat the casserole in the microwave or oven until warmed through.
Another great thing about this casserole is that it’s high in protein and healthy fats, thanks to the ground beef and cheese. This makes it a satisfying and balanced meal that will keep you energized throughout the day. Pair it with a side salad or some steamed vegetables for a complete, nutritious meal.
By incorporating this casserole into your meal prep routine, you’ll save time and effort while still enjoying a delicious, home-cooked meal. It’s a win-win for anyone looking to simplify their weeknight dinners without compromising on flavor or nutrition.
Tips for the Perfect Cheesy Ground Beef and Cauliflower Rice Casserole
- Add More Veggies: Feel free to incorporate additional vegetables like sautéed carrots, frozen peas, or diced bell peppers for extra nutrition and flavor.
- Swap the Protein: If you’re not a fan of ground beef, try using ground turkey, chicken, pork, or even Italian sausage.
- Don’t Cover While Baking: Avoid covering the casserole with foil before baking to ensure the cheese melts and bubbles up beautifully.
- Let It Rest: Allowing the casserole to rest for a few minutes after baking makes it easier to slice and serve.
- Make Ahead: You can prepare the casserole a day in advance, store it in the fridge, and bake it when ready. Just let it come to room temperature for 15-20 minutes before baking.
Nutritional Information
This Cheesy Ground Beef and Cauliflower Rice Casserole is not only delicious but also packed with nutrients. Here’s a breakdown of the nutritional content per serving (approximately 10 ounces):
- Calories: 553 kcal
- Carbohydrates: 13g
- Protein: 43g
- Fat: 38g
- Saturated Fat: 14g
- Cholesterol: 120mg
- Sodium: 314mg
- Potassium: 982mg
- Fiber: 3g
- Sugar: 5g
- Vitamin A: 4556 IU
- Vitamin C: 49mg
- Calcium: 274mg
- Iron: 5mg
Why This Recipe Works
This Cheesy Ground Beef and Cauliflower Rice Casserole is a crowd-pleaser for several reasons:
- Flavorful and Satisfying: The combination of seasoned ground beef, creamy cauliflower rice, and melted cheese creates a dish that’s both flavorful and filling.
- Healthy Twist: Using cauliflower rice instead of traditional rice reduces the carb content, making it a great option for those following a low-carb or keto diet.
- Versatile: The recipe is highly customizable, allowing you to tweak it to suit your preferences or dietary needs.
- Easy to Make: With minimal prep and cook time, this casserole is perfect for busy weeknights or last-minute dinner plans.
Cheesy Ground Beef and Cauliflower Rice Casserole: A Comforting, Low-Carb Delight
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This Ground Beef Casserole with Cauliflower Rice is a comforting, crowd-pleasing dish that’s easy to prepare and packed with flavor. It’s a perfect weeknight dinner that combines lean ground beef, fresh spinach, and creamy cauliflower rice, all topped with melted cheese. Plus, it’s low-carb and keto-friendly! Follow the simple steps below, and don’t forget to check out the tips and nutrition information for a seamless cooking experience.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
Ingredients
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 1 pound lean ground beef
- 1 teaspoon Italian seasoning
- ½ teaspoon sweet paprika
- Salt and freshly ground black pepper, to taste
- 6 ounces fresh baby spinach
- 10 ounces frozen cauliflower rice, cooked according to package instructions
- 1 cup sour cream or plain yogurt
- 1 tablespoon butter, room temperature
- ½ teaspoon dried basil
- 2–3 tablespoons milk (if needed)
- 8 ounces shredded Italian blend cheese (or any shredded cheese you prefer)
Instructions
- Preheat the oven to 375°F (190°C).
- Cook the onions and garlic: Heat olive oil in a large skillet over medium-high heat. Add the diced onion and cook for 2 minutes. Stir in the garlic and cook for 20 seconds.
- Brown the ground beef: Add the ground beef to the skillet. Season with Italian seasoning, paprika, salt, and pepper. Cook, breaking up the meat with a wooden spoon, until the beef is fully browned.
- Wilt the spinach: Add the baby spinach to the skillet (in batches if necessary) and cook for 1 minute, stirring frequently, until the spinach is wilted. Remove from heat, drain any excess liquid, and set aside.
- Prepare the cauliflower rice mixture: In a 9×13-inch baking dish, combine the cooked cauliflower rice, sour cream, butter, and dried basil. Stir until creamy and well combined. If the mixture is too thick, add a splash of milk to help melt the butter.
- Combine beef and cauliflower rice: Add the prepared beef mixture to the baking dish and stir until everything is evenly incorporated.
- Top with cheese: Sprinkle the shredded cheese evenly over the top of the casserole.
- Bake: Place the casserole in the preheated oven and bake for 22-25 minutes, or until bubbly and the cheese is melted and golden.
- Rest and serve: Remove from the oven and let the casserole rest for 7-10 minutes before serving.
Notes
- Add more veggies: Feel free to include sautéed carrots, frozen peas, or diced bell peppers for extra nutrition.
- Protein substitutes: Swap ground beef with ground turkey, chicken, pork, or Italian sausage for variety.
- Don’t cover while baking: Avoid covering the casserole with foil to allow the cheese to melt and bubble up.
- Make ahead: Assemble the casserole a day in advance, store it in the fridge, and let it come to room temperature for 15-20 minutes before baking.
Nutrition
- Calories: 553 kcal per serving
- Sugar: 5g
- Sodium: 314mg
- Fat: 38g
- Saturated Fat: 14g
- Carbohydrates: 13g
- Fiber: 3g
- Protein: 43g
- Cholesterol: 120mg
Final Thoughts
If you’re searching for a comforting, cheesy, and easy-to-make dish that’s perfect for any occasion, this Cheesy Ground Beef and Cauliflower Rice Casserole is the answer. It’s a versatile recipe that can be customized to suit your tastes, and it’s sure to become a family favorite.