Ground Beef and Cauliflower Rice Casserole Recipe

Comfort food doesn’t have to mean carb overload. This ground beef and cauliflower rice casserole brings all the cozy flavors of a hearty baked dish, but swaps out starchy ingredients for nutrient-packed alternatives like cauliflower rice and lean beef. It’s creamy, cheesy, and full of flavor—yet light enough to fit into a balanced diet.

🍽️ Why You’ll Love This Recipe

• ✅ Low-carb & keto-friendly

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• ✅ Gluten-free

• ✅ Family-approved

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• ✅ Perfect for meal prep

• ✅ One-pan convenience

🔪 Step-by-Step Instructions

Step 1: Preheat & Prep

• Preheat your oven to 375°F (190°C).

• Grease a 9×13-inch casserole dish with cooking spray or a light brush of oil.

Step 2: Cook the Ground Beef

• In a large skillet over medium-high heat, cook the ground beef until browned (about 6–8 minutes).

• Drain excess grease if needed.

• Add chopped onion and sauté for 2–3 minutes.

• Add garlic and bell pepper, and continue cooking for another 2 minutes.

Pro Tip: If using mushrooms, add them here and cook until softened.

Step 3: Add Cauliflower Rice

• Stir in the cauliflower rice, salt, pepper, and seasonings (Italian herbs, paprika, etc.).

• Cook for about 5 minutes, until the cauliflower rice softens slightly and releases some moisture.

• Turn off heat.

Step 4: Make the Creamy Sauce

• In a mixing bowl, combine cream cheese, sour cream, heavy cream, 3/4 cup cheddar cheese, and Parmesan.

• Stir until smooth and creamy. Microwave for 30 seconds if needed to soften the mix.

• Pour the sauce over the beef and cauliflower rice mixture. Stir everything together until well coated.

Step 5: Assemble the Casserole

• Transfer the mixture into the prepared casserole dish.

• Top with remaining 1/4 cup cheddar and mozzarella cheese.

• Cover loosely with foil.

Step 6: Bake

• Bake covered for 20 minutes.

• Remove foil and bake for another 10–15 minutes, until cheese is bubbly and slightly golden.

• Let it rest for 5 minutes before serving.

🌿 Optional Add-Ins & Variations

Add Veggies:

• Zucchini, spinach, kale, or broccoli florets can be added for extra nutrients.

Change the Protein:

• Ground turkey or chicken works just as well.

• Make it vegetarian by using lentils or plant-based ground “meat.”

Spice it Up:

• Add a diced jalapeño or a dash of cayenne for heat.

• Sprinkle crushed red pepper on top.

Make it Tex-Mex:

• Add taco seasoning instead of Italian herbs.

• Mix in black beans, corn, and top with salsa before baking.

🧠 Health Benefits

1. Low in Carbs, High in Fiber

Using cauliflower rice instead of regular rice drastically cuts carbs while adding fiber and antioxidants.

2. Protein-Packed

Ground beef provides essential amino acids and nutrients like iron and zinc, helping with muscle maintenance and energy.

3. Calcium & Probiotics

The sour cream or yogurt adds beneficial probiotics and calcium to support gut and bone health.

4. Good Fats

Cheese and cream contribute to satiety and are part of healthy fat intake, especially for those following keto or low-carb diets.

🧊 Storage & Reheating Tips

Storage:

• Let the casserole cool completely before covering.

• Store in an airtight container in the fridge for up to 4 days.

Reheating:

• Microwave: 1–2 minutes per serving.

• Oven: Reheat at 350°F (175°C) for 15–20 minutes.

• Air Fryer: Great for reheating slices until crispy on top.

Freezing:

• Freeze leftovers or the whole casserole in a freezer-safe dish for up to 3 months.

• Thaw overnight in the fridge before baking or reheating.

• Drain Well: If using frozen cauliflower rice, make sure it’s well-drained to prevent a watery casserole.

• Shred Your Own Cheese: Pre-shredded cheese has anti-caking agents that can affect texture.

• Let It Rest: Always let the casserole sit for a few minutes before slicing—it helps hold shape better.

• Double It: This dish freezes beautifully—make one to eat, one to freeze!

🥗 What to Serve With It

Light & Fresh:

• Mixed green salad with lemon vinaigrette

• Roasted Brussels sprouts or asparagus

• Cucumber-tomato salad with olive oil

Comfort Pairings:

• Garlic butter green beans

• Keto biscuits or almond flour rolls

• Roasted sweet potatoes (if not doing low-carb)

🧂 Flavor Twists

Italian-Style:

• Add basil, oregano, marinara sauce, and mozzarella for a lasagna-like twist.

Buffalo Version:

• Mix in a few tablespoons of buffalo sauce and top with blue cheese crumbles and scallions.

Greek-Inspired:

• Use ground lamb, feta, olives, and oregano.

🍳 Make-Ahead Instructions

Want to make this for a party or a busy weeknight?

1. Assemble the casserole completely (uncooked).

2. Wrap tightly in foil.

3. Store in fridge up to 24 hours or freeze for later.

4. If frozen, thaw overnight in the fridge and bake as directed.

💬 Final Thoughts

This ground beef and cauliflower rice casserole is comfort food without compromise. It’s hearty enough to satisfy even picky eaters and clean enough to fit into most diets. The real win? It tastes indulgent, but you’ll feel energized and satisfied after eating it—not weighed down.