Ground Beef and Cauliflower Rice Casserole Recipe

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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.

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🍽️ Why You’ll Love This Recipe

🔪 Step-by-Step Instructions

Step 1: Preheat & Prep

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

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:

Spice it Up:

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:

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:

• 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:

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.

Prep Time
15 minutes

Cook Time
30 minutes

Total Time
45 minutes

Ingredients

• 1 lb lean ground beef (90/10 or 93/7)
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 (12–16 oz) bag riced cauliflower (fresh or frozen, about 3–4 cups)
• 1 cup shredded cheddar cheese (or a mix of cheddar & mozzarella)
• ½ cup sour cream or Greek yogurt
• ½ cup tomato sauce (or diced tomatoes, drained)
• 1 tsp smoked paprika
• ½ tsp dried oregano
• ½ tsp salt
• ¼ tsp black pepper
• 1 tbsp olive oil (optional, if your beef is very lean)
• Optional toppings: sliced green onions, red pepper flakes, extra cheese

Instructions

1. Preheat oven to 375°F (190°C). Lightly grease a 9×13″ baking dish.
2. Cook the beef mixture:
   In a large skillet over medium heat, sauté onion until soft (3–4 mins).
   Add garlic and cook another 30 seconds.
   Add ground beef and cook until browned, breaking it up as it cooks.
   Drain excess fat if needed. Stir in tomato sauce, paprika, oregano, salt, and pepper.
3. Prepare the cauliflower rice:
   If using fresh riced cauliflower, add it directly to the beef mixture and cook for 5–6 minutes until slightly tender.
   If using frozen, microwave it for a few minutes until just thawed, then stir into the beef mixture.
4. Mix the casserole:
   Remove skillet from heat. Stir in sour cream and half of the shredded cheese.
   Taste and adjust seasoning if needed.
5. Assemble & bake:
   Pour the mixture into the prepared casserole dish.
   Top with remaining cheese.
   Bake uncovered for 20–25 minutes, or until bubbly and golden on top.
6. Cool & serve:
   Let it rest for 5 minutes before slicing. Garnish with green onions or red pepper flakes if desired.

Notes

Add veggies like spinach, bell peppers, or zucchini for extra nutrients.

To make it spicier, throw in some diced jalapeños or a dash of hot sauce.

Keeps well in the fridge for up to 4 days and reheats beautifully.

For a keto version, make sure to use a low-sugar tomato sauce.

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