🥘 Beef & Cauliflower Rice Casserole

Here’s a complete recipe for Beef & Cauliflower Rice Casserole — hearty, cheesy, low-carb, and perfect for meal prep 🥘🥦

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Beef & Cauliflower Rice Casserole

Prep Time: 15 minutes
Bake Time: 25–30 minutes
Servings: 4–6

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🧾 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

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👩‍🍳 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

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🥗 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

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💡 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