Ground Beef Casserole with Cauliflower Rice
This comforting and satisfying casserole offers a delightful low-carb twist on a classic comfort food. Featuring savory seasoned ground beef and tender spinach nestled atop a creamy, herb-infused cauliflower rice base, all crowned with a generous layer of melted cheese, it's a perfect weeknight meal that doesn't compromise on flavor or nutrition. It’s an ideal choice for anyone seeking a wholesome, fulfilling dish that’s surprisingly easy to prepare and deeply satisfying.
Prep Time
20 minutes
Cook Time
25 minutes
Total Time
55 minutes
Servings
6 servings
Keywords
Why This Recipe Delivers
- Offers a satisfying, comforting meal while being low in carbohydrates.
- Packed with savory flavors from perfectly seasoned ground beef and rich melted cheese.
- An excellent way to incorporate more vegetables, like nutrient-dense spinach and cauliflower, into your diet.
- Relatively quick and straightforward to prepare, making it ideal for busy weeknights.
- Versatile and can be adapted with different cheeses or seasonings to suit various preferences.
Ingredients
- 15 mL (1 tablespoon) olive oil
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 450 g (1 pound) lean ground beef
- 5 mL (1 teaspoon) Italian Seasoning
- 2.5 mL (½ teaspoon) sweet paprika
- Salt and freshly ground black pepper, to taste
- 170 g (6 ounces) fresh baby spinach
- 280 g (10 ounces) frozen cauliflower rice, cooked according to package directions
- 240 mL (1 cup) sour cream, or plain yogurt
- 15 g (1 tablespoon) unsalted butter, softened to room temperature
- 2.5 mL (½ teaspoon) dried basil
- 30-45 mL (2 to 3 tablespoons) milk, if needed
- 225 g (8 ounces) shredded Italian blend cheese, or any other preferred shredded cheese
Instructions
- Preheat your oven to 190°C (375°F) and prepare a 9×13-inch baking dish by lightly greasing it, ensuring an easy release for the casserole.
- Heat the olive oil in a large 30 cm (12-inch) skillet over medium-high heat. Add the diced yellow onions to the hot oil and sauté for approximately 2 minutes, or until they begin to soften and become translucent.
- Stir in the minced garlic and continue to cook for an additional 20 seconds, until fragrant. Be careful not to burn the garlic, as it can turn bitter quickly.
- Add the lean ground beef to the skillet. Season generously with Italian Seasoning, sweet paprika, salt, and freshly ground black pepper.
- Break up the ground beef with a wooden spoon and continue to cook, stirring frequently, until it is completely browned and no pink remains. This step ensures even cooking and rich flavor development.
- Introduce the fresh baby spinach to the skillet. You may need to add it in batches if your skillet is full; the spinach will wilt down quickly. Cook, stirring constantly, for about 1 minute or until the spinach has completely wilted.
- Remove the skillet from the heat. Carefully drain any excess liquid from the ground beef mixture. This is crucial for preventing a watery casserole. Set the beef mixture aside.
- In the prepared 9×13-inch baking dish, combine the cooked cauliflower rice, sour cream (or plain yogurt), softened butter, and dried basil. Stir and mix thoroughly until all ingredients are completely combined and the mixture appears creamy and cohesive.
- If the sour cream and butter are not fully incorporating or melting smoothly, stir in 30 to 45 mL (2 to 3 tablespoons) of milk, a little at a time, until the mixture achieves a creamy consistency. The warmth of the cooked cauliflower rice should help melt the butter efficiently.
- Add the prepared ground beef and spinach mixture to the baking dish with the cauliflower rice. Stir everything together until the beef is evenly distributed throughout the creamy cauliflower rice base.
- Evenly spread the mixture in the baking dish and then generously top the entire casserole with the shredded Italian blend cheese, or your chosen cheese.
- Bake in the preheated oven for 22 to 25 minutes, or until the casserole is bubbling around the edges and the cheese on top is beautifully melted and golden brown.
- Thirteenth Step: Once baked, remove the casserole from the oven and let it stand for 7 to 10 minutes before cutting and serving. This resting period allows the casserole to set, making for cleaner slices and preventing it from falling apart.
Tools You’ll Need
- Large 30 cm (12-inch) skillet
- 9×13-inch baking dish
- Wooden spoon or spatula
- Measuring cups and spoons
- Cutting board and knife (for onion and garlic)
Essential Success Tips
- Ensure the ground beef is thoroughly browned and all excess liquid is meticulously drained before combining it with the cauliflower rice mixture to prevent the casserole from becoming watery.
- Do not overcrowd the spinach when adding it to the skillet; cook it in batches if necessary, allowing it to wilt down properly and evenly.
- If opting for plain yogurt instead of sour cream, choose a full-fat variety for optimal creaminess and to prevent it from curdling under heat.
- Always allow the casserole to rest for the recommended 7-10 minutes after baking. This crucial step helps it set, making for cleaner slices and a better overall presentation.
- For an even deeper flavor profile, consider caramelizing the onions a bit longer until they are deeply golden before stirring in the garlic.
Professional Cooking Secrets
- To elevate the umami and capture all the delicious browned bits, deglaze the skillet with a splash of red wine or beef broth after browning the beef and before draining the liquid.
- For an even richer and more aromatic dish, lightly toast the Italian seasoning and paprika in the hot olive oil for about 30 seconds before adding the onions; this awakens their essential oils and enhances their flavor.
- Achieve a perfectly golden-brown and bubbly cheese crust by briefly placing the casserole under a broiler for the final 1-2 minutes of baking, watching it very carefully to prevent burning.
Notes
- Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven until warmed through.
- To make this dish ahead, assemble the entire casserole (without baking) and cover it tightly. Store in the refrigerator for up to 24 hours, then bake as directed, potentially adding an extra 5-10 minutes to the cook time if baking from cold.
- For a delightful spicy kick, consider adding a pinch of red pepper flakes along with the Italian seasoning when browning the beef.
- Feel free to experiment with different types of shredded cheese; Monterey Jack, sharp cheddar, or a smoky provolone would also be delicious alternatives.
Frequently Asked Questions
Can I use different ground meat?
Yes, you can absolutely substitute lean ground turkey or ground chicken for the beef. Keep in mind that poultry can sometimes be milder in flavor, so you may wish to adjust the seasonings slightly to taste.
Is this casserole freezer-friendly?
This casserole freezes remarkably well. Bake it completely, allow it to cool entirely, then cover tightly with aluminum foil and freeze for up to 2-3 months. To reheat, thaw overnight in the refrigerator and bake in the oven until warmed through and bubbly.
Can I add other vegetables to the casserole?
Absolutely! This casserole is very versatile. Diced bell peppers, sliced mushrooms, or grated zucchini would make excellent additions. Sauté them along with the onions or ground beef to ensure they are tender before baking.
Nutrition Facts (Per Serving)
Calories: 420, Protein: 35g, Fat: 28g, Carbs: 12g (Net Carbs: 8g). Please note: These are estimated nutritional values per serving, based on typical ingredients and proportions. Actual values may vary based on specific brands, exact quantities, and preparation methods.
Allergy Information
This dish contains common allergens such as dairy (from sour cream, butter, and cheese). For a dairy-free version, you can substitute with dairy-free sour cream, butter, and cheese alternatives. The recipe is naturally gluten-free due to the use of cauliflower rice.
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