Craving a comforting, cheesy casserole without the carbs? This Ultimate Low-Carb Hamburger Casserole swaps pasta for tender cauliflower florets, bathed in a rich, savory meat sauce and topped with a generous layer of melted cheese. It’s a satisfying, family-friendly meal that’s easy to make and perfect for a ketogenic or low-carb lifestyle!
Yields: 6-8 servings
Prep time: 20 minutes
Cook time: 30-35 minutes
Total time: 50-55 minutes
Equipment
- 1 large pot or steamer
- 1 9×13 inch (23×33 cm) baking dish
- 1 large frying pan
Ingredients
- 1 medium head cauliflower (approx. 1.5 lbs / 680g), cut into small, bite-sized florets
- 1 tbsp olive oil or avocado oil
- 1 lb (454g) ground beef (80/20 recommended)
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 can (14.5 oz / 411g) crushed tomatoes, no sugar added
- 1 can (10 oz / 284g) diced tomatoes with green chilies (e.g., Rotel), undrained, no sugar added (or substitute with plain diced tomatoes, no sugar added)
- 2 tbsp tomato paste, no sugar added
- 1/2 cup (120ml) beef broth or water
- 1/4 cup (60ml) heavy cream
- 1 tsp Italian seasoning (optional)
- 1 cup (4 oz / 113g) shredded cheddar cheese
- 1 cup (4 oz / 113g) shredded mozzarella cheese
Instructions
- Preheat & Prep: Preheat oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish.
- Cook Cauliflower: Steam the cauliflower florets until just tender-crisp (about 5-7 minutes). Avoid overcooking. Drain the cauliflower extremely well – patting dry with paper towels is recommended to prevent a watery casserole. Set aside.
- Brown Beef: Heat the olive oil in the large frying pan over medium-high heat. Add the ground beef, salt, pepper, garlic powder, and onion powder. Cook, breaking up the meat, until browned. Drain off any excess fat.
- Simmer Sauce: Reduce heat to medium. Stir in the crushed tomatoes, diced tomatoes with green chilies, tomato paste, beef broth, heavy cream, and optional Italian seasoning. Bring to a gentle simmer and cook for 3-5 minutes, allowing flavors to meld. Taste and adjust seasoning if necessary.
- Assemble: Spread the thoroughly drained cauliflower florets in the bottom of the prepared baking dish. Pour the meat sauce evenly over the cauliflower.
- Top with Cheese: Sprinkle the cheddar and mozzarella cheeses evenly over the meat sauce.
- Bake: Cover the dish loosely with aluminum foil and bake for 20 minutes.
- Finish Baking: Remove the foil and bake for an additional 10-15 minutes, or until the casserole is hot, bubbly, and the cheese is fully melted and lightly golden. For extra browning, broil for 2-4 minutes (watch closely!).
- Rest: Let the casserole rest for 5-10 minutes before serving to allow it to set.
Notes
- Drain Cauliflower Well: This is crucial! Excess water will make the casserole less flavorful and change the texture.
- Check Labels: Always verify that your canned tomato products (crushed, diced, paste) contain no added sugar.
- Cheese Options: Use any combination of good melting cheeses you prefer, totaling about 2 cups.
- Make Ahead: Assemble through step 6, cover tightly, and refrigerate for up to 24 hours. Add 10-15 minutes to the initial covered baking time if baking from cold.
Estimated Nutritional Information
Nutritional information is calculated using an online calculator (based on USDA data) and is an estimate only. Actual values may vary based on specific brands, ingredient substitutions, and portion sizes.
Per serving (if recipe yields 8 servings):
- Calories: approx. 290 kcal
- Total Fat: 19.4g
- Saturated Fat: approx. 9g
- Total Carbohydrates: 10.5g
- Dietary Fiber: 3.3g
- Net Carbohydrates: 7.2g
- Protein: 19.4g
- Cholesterol: approx. 75mg
Per serving (if recipe yields 6 servings):
- Calories: approx. 386 kcal
- Total Fat: 25.9g
- Saturated Fat: approx. 12g
- Total Carbohydrates: 14.0g
- Dietary Fiber: 4.5g
- Net Carbohydrates: 9.5g
- Protein: 25.8g
- Cholesterol: approx. 100mg
