Looking for a comforting yet health-conscious dish that satisfies your cheesy cravings without the guilt? This Cheesy Ground Beef Cauliflower Casserole combines everything we love about traditional casseroles: melty cheese, rich flavors, and creamy textures with a lower carb twist that’s perfect for weeknight dinners or meal prep. Made with lean ground beef, tender cauliflower, and a luscious blend of sour cream, cream cheese, and cheddar, this casserole packs a savory punch that’s both nourishing and indulgent.
Whether you’re following a keto lifestyle, trying to reduce your carbs, or simply seeking out hearty yet balanced meals, this dish checks all the boxes. It’s quick to prepare, makes use of pantry-friendly ingredients, and bakes up golden and bubbly every time. The cauliflower acts as the perfect substitute for heavier starches, soaking up all the meaty, cheesy flavor. Pair it with a crisp green salad or roasted veggies for a complete and satisfying meal that the whole family will love.
Full Recipe:
Ingredients:
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1 tablespoon extra-virgin olive oil
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1 medium yellow onion, chopped
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3 cloves garlic, minced
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1 pound lean ground beef
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1 teaspoon smoked paprika
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1 teaspoon Italian seasoning
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1/2 teaspoon crushed red pepper (optional)
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Salt and ground black pepper, to taste
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4 cups cauliflower florets
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1/3 cup low-sodium beef broth
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1/2 cup sour cream
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1/4 cup low-fat cream cheese, softened
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1 1/2 cups shredded sharp cheddar cheese, divided
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2 tablespoons chopped fresh parsley (optional garnish)
Directions:
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Preheat the oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
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In a large skillet, heat olive oil over medium heat. Add onion and cook until softened, about 3-4 minutes.
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Add garlic and cook for 1 minute more, until fragrant.
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Add the ground beef and cook, breaking it apart with a spoon, until browned and cooked through. Drain excess fat.
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Stir in smoked paprika, Italian seasoning, red pepper flakes (if using), salt, and black pepper.
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Add cauliflower and beef broth. Cover and cook for 8-10 minutes, until cauliflower is tender but not mushy.
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Reduce heat to low. Stir in sour cream and cream cheese until well combined and creamy.
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Mix in 1 cup of shredded cheddar cheese.
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Transfer mixture into the prepared baking dish and spread evenly. Sprinkle remaining 1/2 cup cheddar cheese over the top.
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Bake uncovered for 15–20 minutes, until cheese is melted and bubbly.
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Garnish with chopped parsley before serving, if desired.
Prep Time: 15 minutes | Cooking Time: 35 minutes | Total Time: 50 minutes
Kcal: 320 kcal | Servings: 6 servings
Cheesy Ground Beef Cauliflower Casserole: A Low-Carb Comfort Food Classic
When it comes to weeknight meals that are hearty, satisfying, and family-approved, nothing quite hits the spot like a comforting casserole. And for those looking to keep things low-carb while still indulging in rich flavors and creamy textures, the Cheesy Ground Beef Cauliflower Casserole is a total game changer. This dish brings together the savory goodness of seasoned ground beef, the mild and tender bite of cauliflower, and the irresistibly gooey appeal of melted cheddar cheese. It’s perfect for anyone following a keto, gluten-free, or low-carb lifestyle or anyone who simply loves a great casserole.
What makes this dish shine is its clever ingredient combination. Cauliflower acts as a lighter alternative to pasta or potatoes, soaking up the rich flavor from the seasoned beef and creamy cheese sauce. It’s also packed with fiber and nutrients, making this casserole not only delicious but nourishing too. The addition of onions and garlic creates a flavor base that enhances the overall profile of the dish, while cream cheese and sour cream contribute a luxurious, velvety finish that gives this casserole its signature richness.
Whether you’re preparing this casserole as a cozy family dinner, a dish to share at a potluck, or even as a meal prep option for the week, it’s sure to be a hit. It’s incredibly easy to make, bakes beautifully, and stores well, meaning you’ll be enjoying the leftovers just as much as the first serving.
A Balanced Dish for Low-Carb Lovers
One of the major benefits of this casserole is its compatibility with many dietary needs. It’s naturally gluten-free and keto-friendly, yet it doesn’t compromise on flavor or satisfaction. The cauliflower provides a hearty base while significantly cutting down on carbs. Plus, ground beef offers high-quality protein and iron, making this dish both filling and energizing.
While this dish leans into indulgent comfort food territory with its cheesy goodness, it’s also refreshingly light in terms of processed ingredients. Using fresh vegetables, lean ground beef, and high-quality dairy allows you to enjoy this dish guilt-free. You can even adjust the richness by using lower-fat cheese or dairy alternatives if you prefer a lighter version.
It’s worth noting that you can easily adapt this casserole to meet your personal taste preferences. For instance, adding chopped spinach or zucchini can boost the nutritional content. Using ground turkey or chicken instead of beef can reduce the fat content further while still maintaining that hearty texture. This flexibility makes it a great recipe to keep on hand throughout the year.
Perfect for Meal Prep and Freezer-Friendly
If you’re someone who likes to cook once and eat twice (or three times), then this casserole is right up your alley. It stores beautifully in both the refrigerator and freezer. You can prepare the entire casserole in advance, refrigerate it for up to three days, or freeze it in an airtight container for up to two months. When you’re ready to eat, simply reheat it in the oven or microwave, and it’s just as delicious as when it was freshly baked.
This makes it a practical choice for busy families, professionals, or anyone managing a tight weekday schedule. Having a dish like this ready to go can be a lifesaver on hectic evenings when cooking from scratch isn’t in the cards. Plus, the individual portions can be easily packed for lunch, making it a great meal for work or school.
Flavor Customizations and Add-Ins
One of the things we love about this Cheesy Ground Beef Cauliflower Casserole is how easy it is to customize. If you like a bit of heat, try adding diced jalapeños or a dash of cayenne pepper. Prefer a more Mediterranean flavor profile? Toss in some chopped olives, spinach, or sun-dried tomatoes. For extra depth, sprinkle in a handful of grated parmesan or crumbled feta.
Herbs and spices are another way to add dimension to this already flavorful dish. Fresh thyme, basil, or oregano can lift the profile and give it a gourmet touch. You can also top the casserole with crushed pork rinds or gluten-free breadcrumbs for a little crunch before baking.
If you’re looking to add even more protein or fiber, consider mixing in lentils or beans, although note that this may increase the carb content slightly. Another delicious addition would be caramelized onions, which can bring a touch of sweetness that beautifully contrasts the creamy and savory elements of the casserole.
Nutritional Benefits Worth Highlighting
Aside from being a delicious and satisfying dish, this casserole offers notable health benefits, especially for those mindful of their dietary intake:
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Cauliflower: High in fiber, vitamin C, vitamin K, and antioxidants. It’s also low in calories and supports digestive health.
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Lean Ground Beef: A good source of complete protein, iron, zinc, and vitamin B12, essential nutrients for energy and immune support.
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Cheese: Provides calcium and protein, and when used in moderation, contributes to bone health and muscle maintenance.
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Sour Cream and Cream Cheese: These add richness while providing healthy fats that are especially important in low-carb diets to keep you feeling full and satisfied.
The combination of these ingredients makes for a wholesome, macro-friendly dish that supports satiety and energy without causing a spike in blood sugar, an important consideration for those with diabetes or insulin sensitivity.
Serving Suggestions
This casserole is versatile enough to be served in multiple ways. While it’s fantastic on its own, you can also serve it alongside a fresh green salad with a tangy vinaigrette to cut through the richness. A side of roasted Brussels sprouts, green beans, or asparagus complements the dish well and adds color and crunch to the plate.
If you’re serving this to guests or want to dress it up a bit, top the casserole with fresh chopped herbs or a sprinkle of red pepper flakes. For those who enjoy a little acidity, a small spoonful of tomato salsa or a splash of hot sauce adds a new layer of flavor.
Why You’ll Keep Coming Back to This Recipe
With its rich, cheesy layers, satisfying texture, and adaptable nature, the Cheesy Ground Beef Cauliflower Casserole has all the makings of a repeat favorite. It’s an ideal blend of comfort and nourishment, indulgence and nutrition. Plus, it hits all the marks for convenience, budget-friendliness, and crowd appeal.
This dish appeals to both picky eaters and health-focused food lovers alike, and its simple ingredients and steps make it approachable even for beginner cooks. Whether you’re seeking out a quick meal prep staple or a cozy family dinner recipe, this casserole delivers time and time again.
Conclusion
The Cheesy Ground Beef Cauliflower Casserole is proof that comfort food can be both delicious and healthy. With its simple preparation, nourishing ingredients, and versatile flavor profile, it’s no wonder this recipe has become a staple for many home cooks. Whether you’re following a specific diet or just looking for a tasty new weeknight meal, this casserole brings the flavor and the nutrition without the hassle.
Keep this recipe bookmarked for busy nights, meal prepping, or whenever you want something warm, satisfying, and loaded with cheesy goodness. With a dish this good, healthy eating doesn’t feel like a sacrifice, it feels like a treat.