Cheesy Ground Beef & Cauliflower Casserole :A Deliciously Easy Comfort Dish

Introduction

If you’re looking for a delicious, hearty, and low-carb meal that the whole family will love, look no further than this Cheesy Ground Beef & Cauliflower Casserole. This dish is packed with rich, cheesy goodness while staying nutritious and satisfying. It’s perfect for a weeknight dinner or meal prep, and it’s so flavorful that even picky eaters will come back for seconds.

This casserole is an excellent alternative to traditional pasta or potato-based dishes, offering a comforting taste without the extra carbs. It combines seasoned ground beef, tender cauliflower, and gooey melted cheese into one irresistible dish. Let’s dive into the recipe!

Ingredients

For the Casserole:

• 1 large head of cauliflower, cut into florets

• 1 lb (450g) ground beef

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 teaspoon salt

• 1/2 teaspoon black pepper

• 1/2 teaspoon smoked paprika

• 1/2 teaspoon Italian seasoning

• 1/4 teaspoon red pepper flakes (optional)

• 1 cup shredded cheddar cheese

• 1/2 cup shredded mozzarella cheese

• 1/4 cup grated Parmesan cheese

• 1/2 cup heavy cream

• 1/2 cup sour cream

• 1 tablespoon olive oil

For Garnishing:

• 2 tablespoons chopped fresh parsley

• 1/4 teaspoon red pepper flakes (optional)

Instructions

Step 1: Prepare the Cauliflower

1. Preheat your oven to 375°F (190°C).

2. Bring a large pot of salted water to a boil and add the cauliflower florets.

3. Cook for about 5-7 minutes, or until tender but not mushy. Drain and set aside.

Step 2: Cook the Beef Mixture

4. In a large skillet, heat 1 tablespoon of olive oil over medium heat.

5. Add the chopped onion and cook until soft and translucent, about 3 minutes.

6. Stir in the minced garlic and cook for another 30 seconds until fragrant.

7. Add the ground beef and cook, breaking it apart with a spoon, until browned, about 5-7 minutes.

8. Season the beef with salt, pepper, smoked paprika, Italian seasoning, and red pepper flakes (if using). Stir well.

Step 3: Assemble the Casserole

9. In a large mixing bowl, combine the cooked cauliflower with the beef mixture.

10. Add the heavy cream, sour cream, and half of the shredded cheddar cheese. Stir to combine.

11. Transfer the mixture to a greased 9x13-inch baking dish.

12. Sprinkle the remaining cheddar cheese, mozzarella, and Parmesan over the top.

Step 4: Bake and Serve

13. Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.

14. If you like a crispy, golden topping, broil the casserole for an additional 2-3 minutes.

15. Remove from the oven and let it cool for a few minutes before serving.

16. Garnish with chopped parsley and extra red pepper flakes if desired.

17. Serve warm and enjoy!

Nutritional Information (Per Serving)

• Calories: 380

• Protein: 25g

• Fat: 28g

• Carbohydrates: 9g

• Fiber: 3g

• Net Carbs: 6g

Recipe FAQs

1. Can I use frozen cauliflower instead of fresh?

Yes! You can use frozen cauliflower florets. Just be sure to steam or microwave them until tender and drain any excess moisture before adding them to the casserole.

2. Can I substitute ground beef with another protein?

Absolutely. You can swap the ground beef for ground turkey, chicken, or pork. If you're vegetarian, you can use crumbled tofu or a plant-based meat substitute.

3. How do I make this casserole dairy-free?

To make a dairy-free version, substitute the heavy cream with coconut milk and use dairy-free cheese alternatives.

4. Can I add extra vegetables?

Yes! This recipe is flexible. You can add chopped bell peppers, mushrooms, or spinach for more nutrients and flavor.

5. How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply microwave individual portions or bake in the oven at 350°F for 10-15 minutes.

6. Can I freeze this casserole?

Yes! This casserole is freezer-friendly. Assemble it in a freezer-safe dish, cover it tightly, and freeze for up to 3 months. To cook, bake it straight from frozen at 375°F for 40-45 minutes.

7. What can I serve with this casserole?

This dish is satisfying on its own, but you can serve it with a side salad, roasted Brussels sprouts, or garlic green beans.

8. Can I prepare this ahead of time?

Yes! You can assemble the casserole a day in advance, store it covered in the fridge, and bake it when you're ready to eat.

Final Thoughts

This Cheesy Ground Beef & Cauliflower Casserole is a crowd-pleaser that’s easy to make, packed with flavor, and low in carbs. Whether you’re meal prepping or making a cozy family dinner, this dish will quickly become a favorite in your home.

Give it a try and let us know how you liked it! Happy cooking!