Oh, my goodness, if you are searching for a low-carb dinner that actually tastes like comfort food, you have hit the jackpot today! I swear, weeknights used to mean deciding between healthy eating and actually enjoying my meal, but not anymore. This **Ground Beef Cauliflower Rice Casserole** is my absolute kitchen savior. It’s simple, it uses ingredients I usually have lying around, and wow, does it deliver on flavor. Forget those fussy keto recipes that take an hour just for prep!

When I first started experimenting with cutting back on carbs, I missed cheesy, bubbly comfort food something fierce. Then I whipped this up one Tuesday night—honestly, just throwing things in a pan—and I knew I had struck gold. It’s hearty, packed with savory beefiness, and so satisfying, the kids never even realized they weren’t eating regular rice. This casserole isn’t just dinner; it’s proof that low-carb meals can be the easiest, most delicious ones you make all week long.

Gathering Ingredients for Your Ground Beef Cauliflower Rice Casserole

This casserole is fantastic because the list isn’t intimidating, which is always a win in my book after a long day! You don’t need specialty items, just good, honest food going into the pan. Before doing anything else, pull out your skillet and your 8×8 baking dish so you’re ready to rock. If you love making things cheesy like this, you should check out my keto cheeseburger quesadillas sometime!

Essential Components for the Ground Beef Cauliflower Rice Casserole

For this savory bake, you’ll need:

One pound of good quality ground beef—trust me, use what you like best!
About four cups of riced cauliflower. I use a whole fresh head if I have time to rice it myself, but the frozen stuff works in a pinch too.
One cup of sharp cheddar cheese, shredded. Don’t buy the pre-shredded kind if you can help it; freshly shredded melts so much better.
For the creamy binder: half a cup of heavy cream and half a cup of beef broth.
Flavor builders: one small onion, finely chopped, plus one teaspoon of garlic powder, salt, and pepper.

Expert Tips for Perfecting Your Ground Beef Cauliflower Rice Casserole

We’re talking about turning a simple recipe into *your* signature dish here! It’s the little things that make this Ground Beef Cauliflower Rice Casserole truly shine. Trust me, a little extra attention during the browning stage pays dividends when you take that bubbly dish out of the oven. My family loves this so much, and I think it’s because I never skip these crucial steps. If you’re looking for other cheesy keto goodness, you have to try my keto cauliflower mac and cheese recipe!

Ingredient Notes and Substitutions for the Ground Beef Cauliflower Rice Casserole

Remember that note about swapping the meat? Ground beef is king here, but if you’re feeling like a change or just ran out, ground turkey works beautifully, though you might need to boost your spices a tiny bit. Seriously, don’t settle for just the powders if you can manage it!

Here’s my big secret: while the recipe calls for garlic powder and onion powder, using half a teaspoon of *freshly minced* onion and two cloves of *fresh garlic* sautéed with the beef makes a world of difference. The slow cook time in the oven lets those fresh aromatics bloom! Also, the recipe includes Italian seasoning as an option—if I’m feeling frisky, I add that right along with the salt and pepper. It adds a lovely herbaceous note that cuts through the richness of the cheese.

Step-by-Step Instructions to Make the Ground Beef Cauliflower Rice Casserole

Alright, let’s get cooking! This is where the magic happens, and I promise you, it moves fast. You’ll want your oven preheated to 375 degrees F right away, and give that 8×8 dish a light coat of grease so nothing sticks later. If you’ve ever had a beautiful casserole try to climb out of the pan, you know why I stress this! If you plan on making a big batch sometime, checking out my cheesy loaded zucchini bake might give you some other great layering ideas.

Prepping and Browning the Base of the Ground Beef Cauliflower Rice Casserole

First thing: get that ground beef sizzling in the skillet over medium heat. You need to cook it until it’s completely browned, and listen carefully—you *must* drain off every bit of excess fat. A greasy casserole is not the goal here! Once that fat is gone, toss in your chopped onion and let it soften up nicely, about five minutes. We’re building flavor right from the start!

Combining and Preparing the Ground Beef Cauliflower Rice Casserole Filling

Now we build the body! Stir in all your riced cauliflower, the beef broth, garlic powder, salt, and pepper. Let that cook down for about five to seven minutes until the cauliflower is just starting to get tender—we don’t want mush! Once it’s looking good, pull the skillet off the heat. This next part is key for creaminess: stir in the heavy cream and exactly half of your shredded cheddar cheese. Mix it gently until it’s all incorporated.

Baking Your Final Ground Beef Cauliflower Rice Casserole

Spoon that glorious filling into your prepared baking dish. Spread it out evenly—don’t leave any weird valleys or hills! Then, take the remaining cheese and sprinkle it right over the top like a delicious, golden blanket. Pop it into the oven for about 20 minutes. You’ll know it’s ready when that cheese is fully melted and bubbly around the edges. It smells incredible when it’s done!

Serving Suggestions for Your Ground Beef Cauliflower Rice Casserole

Honestly, this Ground Beef Cauliflower Rice Casserole is so hearty, it pretty much stands on its own, which is perfect when you’re trying to keep things low-carb and quick! I usually pair it with something bright and fresh to balance out the richness of the beef and cheese.

My absolute go-to is a simple side salad. Something with a light vinaigrette really wakes up the palate. If you want something green and crunchy that’s just as easy as the casserole, check out my thoughts on making the super crunch salad recipe. Steamed broccoli or green beans are always fantastic, too—just a little butter, salt, and done!

Storage and Reheating the Ground Beef Cauliflower Rice Casserole

This casserole is one of those magical meals that tastes almost better the next day, which is fantastic for meal prep! When you have leftovers of this Ground Beef Cauliflower Rice Casserole, cover the dish tightly with plastic wrap or transfer the servings into an airtight container. It keeps perfectly fine in the fridge for about three to four days.

When it’s time for round two, I always recommend the oven if you have a few extra minutes. Pop a serving (or the whole dish) back into a 350-degree oven until it’s heated all the way through. This keeps that lovely cheesy top from getting weirdly rubbery. If you’re in a total rush, the microwave is fine, but just use 50% power in short bursts. That helps keep the cauliflower rice from getting chewy!

Frequently Asked Questions About Ground Beef Cauliflower Rice Casserole

I am always getting questions about how to tweak my go-to recipes, and this low-carb Ground Beef Cauliflower Rice Casserole is no exception! People always ask about making it ahead for busy days or how to crank up the heat if they have a spicy craving. Here are the little details I’ve figured out over the many times I’ve made this beef casserole.

If you’re exploring other hearty meals for the week, you might want to peek at my hearty ground turkey sweet potato casserole for inspiration, though this one is way lower carb!

Can I prepare the Ground Beef Cauliflower Rice Casserole ahead of time?

Yes, absolutely! This keto dinner is fantastic for meal prepping. You can assemble the entire casserole—browning the beef, mixing everything, and topping it with cheese—but don’t bake it yet. Cover it tightly with foil and put it in the fridge for up to 24 hours. When you’re ready to eat, just let it sit on the counter for about 20 minutes while the oven fully preheats, and then bake it according to the directions. You might need to add 5 or 10 extra minutes to the bake time since it’s starting cold.

How do I make this Ground Beef Cauliflower Rice Casserole spicier?

If you like things with a little kick, this cheesy casserole is a great base for heat! You can add half a teaspoon of cayenne pepper right along with the garlic powder and salt in Step 4. That blends in perfectly with the spices. Another great trick is to mix in a tablespoon of diced jalapeño when you sauté the onion. If you want immediate heat, drizzle a few dashes of your favorite hot sauce over the top right before you sprinkle on that final layer of cheddar cheese!

Nutritional Estimates for This Ground Beef Cauliflower Rice Casserole

It’s always good to have an idea of what’s going into your body, especially when you’re making smarter, low-carb choices! Based on my measurements, here are the estimated stats for one serving of this beef casserole. Remember, these numbers are just guidance, since the exact fat content of your ground beef can change things! If you’re interested in other healthy swaps, sometimes I even use a nutritious dinner replacement smoothie on busy days, though nothing beats a warm casserole!

Calories: About 450
Protein: A decent 30 grams!
Fat: Around 32 grams total
Carbohydrates: Only 8 grams!

Because we’re using whole ingredients, you still get 3 grams of fiber along the way. It’s a solid, satisfying dinner without the carb crash!

Share Your Ground Beef Cauliflower Rice Casserole Experience

Now that you know all my little secrets for turning ground beef and cauliflower into the ultimate comfort dish, I really want to hear what you think! Did you try adding extra Italian seasoning, or maybe you swapped in ground turkey like I mentioned? Food is meant to be shared and tweaked, so please don’t just walk away after eating!

Let me know in the comments how your Ground Beef Cauliflower Rice Casserole turned out. Did the cheese get perfectly bubbly? Did your family even notice the cauliflower? Seriously, hit that rating button—it helps other people find this amazing keto dinner when they need a quick fix.

If you made major (or minor!) changes, tell me about them! I’m always looking for fun new ways to adjust recipes, and your real-world experience is usually better than any cookbook advice. If you have pictures, feel free to tag me—I absolutely love seeing your kitchen successes! If you need to ask a question directly, my contact page is always open, so don’t hesitate to reach out.

Ground Beef Cauliflower Rice Casserole

Author: jekof.com
Total Time: 40 min
Yield: 4 servings 1x
Diet: Low Carb

Print Recipe

Description

A simple casserole combining ground beef and cauliflower rice for a low-carb meal.

Ingredients

Scale

1 pound ground beef
1 head cauliflower, riced (about 4 cups)
1 cup shredded cheddar cheese
1/2 cup heavy cream
1/2 cup beef broth
1 small onion, chopped
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper

Instructions

Preheat your oven to 375 degrees Fahrenheit. Lightly grease an 8×8 inch baking dish.
Brown the ground beef in a skillet over medium heat. Drain off any excess fat.
Add the chopped onion to the skillet with the beef and cook until soft, about 5 minutes.
Stir in the riced cauliflower, beef broth, garlic powder, salt, and pepper. Cook until the cauliflower softens slightly, about 5 to 7 minutes.
Remove the skillet from the heat. Stir in the heavy cream and half of the shredded cheese.
Transfer the mixture to the prepared baking dish.
Sprinkle the remaining cheese over the top.
Bake for 20 minutes, or until the cheese is melted and bubbly.

Notes

You can substitute ground turkey for ground beef.
For extra flavor, add 1/2 teaspoon of dried Italian seasoning with the spices.

Prep Time: 15 min
Cook Time: 25 min
Category: Dinner
Method: Baking
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 450
Sugar: 4
Sodium: 550
Fat: 32
Saturated Fat: 15
Unsaturated Fat: 17
Trans Fat: 1
Carbohydrates: 8
Fiber: 3
Protein: 30
Cholesterol: 100

Keywords: ground beef, cauliflower rice, casserole, low carb, keto, beef casserole