Here’s a complete recipe for Beef & Cauliflower Rice Casserole — hearty, cheesy, low-carb, and perfect for meal prep 🥘🥦
Beef & Cauliflower Rice Casserole
Prep Time: 15 minutes
Bake Time: 25–30 minutes
Servings: 4–6
🧾 Ingredients
- 1 lb (450 g) ground beef
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp paprika
- 1 tsp Italian seasoning
- Salt & black pepper to taste
- 3 cups cauliflower rice (fresh or frozen, squeezed dry)
- ½ cup tomato sauce (sugar-free)
- ½ cup sour cream or Greek yogurt
- 1 cup shredded cheese (cheddar or mozzarella)
- ¼ cup grated Parmesan
- Optional: chopped parsley or green onions
👩🍳 Instructions
1️⃣ Preheat oven
- Preheat to 375°F (190°C)
- Grease a casserole dish
2️⃣ Cook beef
- Heat oil in skillet over medium heat
- Add onion, cook 3 minutes
- Add garlic, ground beef, paprika, Italian seasoning, salt & pepper
- Cook until beef is browned, drain excess fat
3️⃣ Mix filling
- Stir cauliflower rice and tomato sauce into beef
- Remove from heat and mix in sour cream
4️⃣ Assemble casserole
- Transfer mixture to casserole dish
- Sprinkle cheese and Parmesan evenly on top
5️⃣ Bake
- Bake 25–30 minutes until bubbly and golden
6️⃣ Serve
- Garnish and serve hot
🥗 Nutrition (Approx per serving, 6 servings)
- Calories: 320 kcal
- Protein: 24 g
- Fat: 23 g
- Carbs: 8 g
- Fiber: 3 g
- Net carbs: ~5 g
✅ Low-carb & keto-friendly
✅ High-protein
✅ Comfort food without guilt
💡 Tips & Variations
- Mexican style: add cumin, chili powder & top with jalapeños
- Extra creamy: mix in ¼ cup cream cheese
- Meal prep: stores 4 days in fridge, freezes well
- Dairy-free: use coconut cream & dairy-free cheese
