Lean Beef and Cauliflower Rice Potato Casserole – Low-Carb Family Favorite

Lean Beef and Cauliflower Rice Potato Casserole is my secret weapon for satisfying comfort food cravings while keeping things lighter and healthier.

I’m Chef Emma, and I created this low-carb casserole when my family wanted all the cozy goodness of traditional beef casseroles but with fewer carbs and more vegetables.

This low-carb family meal has become a regular feature at our dinner table, especially on chilly evenings when we need something warm and filling.

Lean Beef and Cauliflower Rice Potato Casserole (Low-Carb Option)

This comforting low-carb casserole combines lean ground beef with cauliflower rice and a crispy potato topping. Packed with 28g protein per serving, it’s perfect for families wanting healthier comfort food without sacrificing flavor.

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Ingredients Equipment Method Notes

Ingredients

  

• 1.5 pounds lean ground beef 90% lean
• 1 medium head cauliflower riced (4 cups)
• 1 medium onion diced
• 3 cloves garlic minced
• 1 cup low-sodium beef broth
• 1 can 14.5 oz diced tomatoes, drained
• 2 tablespoons tomato paste
• 1 teaspoon Italian seasoning
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• 3 medium Yukon gold potatoes thinly sliced
• 1 cup shredded cheddar cheese
• 1/4 cup grated Parmesan cheese
• 2 tablespoons butter melted
• Fresh parsley for garnish

Equipment

• Large 9×13 inch baking dish
• – Large skillet
• Medium pot
• Food processor or grater
• – Measuring cups

Method

 

1. Preheat oven to 375°F and grease 9×13 inch baking dish.
2. Rice cauliflower using grater or food processor. Set aside.
3. Brown ground beef in large skillet for 6-8 minutes. Drain fat and set aside.
4. Sauté onion in olive oil for 3-4 minutes, add garlic for 1 minute.
5. Add beef back to pan with cauliflower rice, broth, tomatoes, tomato paste, and seasonings. Simmer 8-10 minutes.
6. Toss sliced potatoes with melted butter, salt, and pepper.
7. Spread beef mixture in baking dish. Layer potato slices on top. Sprinkle with cheeses.
8. Bake uncovered 35-40 minutes until potatoes are golden and tender.
9. Let rest 5 minutes, garnish with parsley, and serve.

Notes

Pat cauliflower rice dry to prevent watery casserole. Use mandoline for even potato slices. Make ahead and freeze up to 3 months. Store leftovers 4 days refrigerated.

What I love most about this beef cauliflower casserole is how it sneaks in extra vegetables without anyone noticing. The cauliflower rice blends seamlessly with the savory beef, while a modest layer of potatoes on top provides that satisfying, crispy finish. It’s perfect for families transitioning to healthier eating or anyone looking for high-protein meal prep options. For more nutritious family recipes, explore our High-Protein Family Meals collection.

This casserole is incredibly versatile and budget-friendly, using simple ingredients you probably already have in your kitchen. The lean ground beef provides essential protein and iron, while cauliflower rice adds fiber and vitamins without the heavy carb load. It’s a complete one-dish meal that reheats beautifully, making it ideal for meal prep or feeding a crowd. Plus, it’s so delicious that even the pickiest eaters won’t realize they’re eating healthier!

H2: Summary

• Prep Time: 20 minutes
• Cook Time: 40 minutes
• Total Time: 60 minutes
• Servings: 8 servings
• Difficulty: Easy
• Course: Evening Meals, High-Protein Family Meals
• Cuisine: American
• Diet: Low-Carb, Gluten-Free Option

H2: Equipment for Lean Beef and Cauliflower Rice Potato Casserole

• Large 9×13 inch baking dish
• Large skillet or frying pan
• Medium pot for potatoes
• Knife and cutting board
• Grater or food processor (for cauliflower)
• Mixing spoon
• Measuring cups and spoons

H2: Ingredients for Lean Beef and Cauliflower Rice Potato Casserole

For the Casserole Base:

• 1.5 pounds lean ground beef (90% lean)
• 1 medium head cauliflower, riced (about 4 cups)
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 cup beef broth (low-sodium)
• 1 can (14.5 oz) diced tomatoes, drained
• 2 tablespoons tomato paste
• 1 teaspoon Italian seasoning
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 2 tablespoons olive oil

For the Potato Topping:

• 3 medium Yukon gold potatoes, thinly sliced
• 1 cup shredded cheddar cheese (reduced-fat optional)
• 1/4 cup grated Parmesan cheese
• 2 tablespoons butter, melted
• Fresh parsley for garnish

H2: Directions for Lean Beef and Cauliflower Rice Potato Casserole

1. Preheat your oven to 375°F (190°C) and lightly grease a 9×13 inch baking dish with cooking spray.
2. Prepare cauliflower rice by grating cauliflower florets on a box grater or pulsing in a food processor until rice-sized pieces form. Set aside.
3. Cook the beef in a large skillet over medium-high heat, breaking it into crumbles. Cook for 6-8 minutes until browned. Drain excess fat and set aside.
4. Sauté aromatics in the same pan with olive oil. Add diced onion and cook 3-4 minutes until softened. Add garlic and cook 1 minute more.
5. Combine base ingredients by returning beef to the pan along with cauliflower rice, beef broth, diced tomatoes, tomato paste, Italian seasoning, paprika, salt, and pepper. Simmer for 8-10 minutes until cauliflower is tender and liquid reduces.
6. Prepare potato topping by thinly slicing potatoes (about 1/8 inch thick). Toss with melted butter, salt, and pepper.
7. Assemble the casserole by spreading the beef and cauliflower mixture evenly in the prepared baking dish. Layer potato slices on top in overlapping rows. Sprinkle with cheddar and Parmesan cheese.
8. Bake uncovered for 35-40 minutes until potatoes are golden and tender when pierced with a fork. If potatoes brown too quickly, cover with foil for the last 10 minutes.
9. Rest and serve by letting the casserole sit for 5 minutes before serving. Garnish with fresh parsley and enjoy!

H2: Tips and Variations for Lean Beef and Cauliflower Rice Potato Casserole

Chef Emma’s Pro Tips:

• Use pre-riced cauliflower from the store to save 10 minutes of prep time
• Slice potatoes evenly using a mandoline for uniform cooking
• Pat cauliflower rice dry with paper towels to prevent a watery casserole
• Make it dairy-free by using nutritional yeast instead of cheese

Delicious Variations:

• Extra low-carb: Skip potatoes entirely and add a cheese and almond flour topping
• Mexican-style: Add taco seasoning, black beans, and top with pepper jack cheese
• Mediterranean twist: Use ground lamb, add oregano and feta cheese
• Veggie-loaded: Mix in diced bell peppers, zucchini, or mushrooms with the cauliflower

Make-Ahead Options:

• Assemble completely up to 24 hours ahead and refrigerate before baking
• Freeze unbaked for up to 3 months (thaw overnight before baking)
• Store baked leftovers up to 4 days in the refrigerator

Storage Notes:

• Cover tightly and refrigerate for up to 4 days
• Reheat individual portions in microwave for 2-3 minutes
• Freeze cooked casserole in portions for up to 2 months

H2: Nutrition Facts in Lean Beef and Cauliflower Rice Potato Casserole

H3: Nutritional Highlights

This Lean Beef and Cauliflower Rice Potato Casserole provides an impressive 28 grams of protein per serving while keeping carbohydrates moderate at just 18 grams. The lean ground beef supplies high-quality protein, iron, and B vitamins essential for energy production. Cauliflower contributes fiber, vitamin C, and important antioxidants while keeping calories in check. This makes it an excellent choice for high-protein meal prep or families managing their carbohydrate intake.

H3: Dietitian Tips

The beauty of this low-carb casserole lies in its nutritional balance. By replacing most of the starchy elements with cauliflower rice, we’ve significantly reduced the glycemic load while increasing vegetable servings. The moderate amount of potatoes provides satisfying texture without overwhelming the dish with carbs. For even lower carbohydrate content, use sweet potatoes which have a lower glycemic index, or eliminate potatoes entirely and increase the cheese topping. The dish is naturally gluten-free when using certified gluten-free broth.

H2: FAQs for Lean Beef and Cauliflower Rice Potato Casserole

Q1: Can I make this completely keto-friendly?
Absolutely! Remove the potato topping completely and replace with a mixture of shredded cheese, almond flour, and butter. This reduces net carbs to about 8g per serving.

Q2: How do I prevent the casserole from being watery?
Make sure to drain the diced tomatoes well and pat the cauliflower rice dry with paper towels. Also, let the beef mixture simmer long enough to reduce excess liquid before assembling.

Q3: Can I use ground turkey instead of beef?
Yes! Ground turkey works perfectly as a leaner alternative. Use 93% lean ground turkey and add an extra tablespoon of olive oil for moisture.

Q4: Is this casserole freezer-friendly?
Yes! Freeze either before or after baking. If freezing unbaked, add 15 extra minutes to baking time when cooking from frozen. Baked casserole should be thawed before reheating.

Q5: What can I serve with this casserole?
This is a complete meal, but pairs beautifully with a simple green salad, steamed green beans, or roasted broccoli. Check our Evening Meals section for side dish ideas.

Q6: How do I know when the casserole is done?
The potatoes should be fork-tender, the cheese melted and bubbly, and the edges should be lightly golden. Internal temperature should reach 165°F.

H2: Conclusion

This Lean Beef and Cauliflower Rice Potato Casserole proves that eating lighter doesn’t mean sacrificing flavor or satisfaction. It’s become one of our most-requested family dinners, especially for meal prep Sundays when I want to set us up for success during the busy week ahead. The combination of savory beef, tender cauliflower, and crispy potato topping creates the perfect comfort food experience with a healthier twist.

Whether you’re following a low-carb lifestyle or simply want to add more vegetables to your family’s diet, this casserole delivers on all fronts. It’s hearty enough to satisfy hungry teenagers, nutritious enough to feel good about serving, and delicious enough that everyone comes back for seconds. For more healthy family dinner inspiration, explore our High-Protein Family Meals collection. Happy cooking! 💕

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