Print
clockclock iconcutlerycutlery iconflagflag iconfolderfolder iconinstagraminstagram iconpinterestpinterest iconfacebookfacebook iconprintprint iconsquaressquares iconheartheart iconheart solidheart solid icon

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Hearty Baked Hamburger Casserole (Keto-Friendly)

Recipe by Ailene

This comforting, family-friendly casserole delivers all the rich flavors of a classic hamburger without the heavy bun. Layered with seasoned ground beef, tender cauliflower rice, and a robust homemade tomato sauce, it bakes up bubbly and golden in under an hour.

  • Total Time1 hour 10 minutes
  • Yield10 generous servings 1x
  • DietGluten Free

Ingredients

Scale

The Tomato Sauce

  • 2 tablespoons olive oil
  • 1 medium yellow onion, chopped
  • 1/2 cup chopped green bell pepper
  • 4 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 28-ounce can crushed tomatoes
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon kosher salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes

The Beef Layer

  • 2 pounds lean ground beef
  • 2 teaspoons salt-free Italian herb seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon black pepper

Assembly and Topping

Instructions

  1. Preheat the oven and prep rice: Preheat your oven to 350°F. Microwave the frozen cauliflower rice for about 4 to 5 minutes, until hot and steaming—it should feel tender when pierced with a fork. Set it aside in a bowl.
  2. Build the sauce foundation: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, bell pepper, and minced garlic. Sauté for about 5 to 7 minutes, until the onions are translucent and smell fragrant—they should feel soft when pressed with a wooden spoon.
  3. Finish the tomato sauce: Stir in the tomato paste, crushed tomatoes, Worcestershire sauce, kosher salt, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon black pepper, and red pepper flakes. Reduce the heat to medium-low and simmer for about 5 minutes until the sauce thickens slightly and bubbles lazily—it should coat the back of a spoon. Remove from heat and set aside.
  4. Cook the beef: In a large skillet over medium-high heat, add the ground beef, Italian seasoning, the remaining 1 teaspoon garlic powder, 1 teaspoon onion powder, and 1/2 teaspoon black pepper. Cook for about 7 to 9 minutes, breaking it apart with a spatula, until no pink remains and it smells savory—a meat thermometer should register 160°F. Drain any excess liquid if needed.
  5. Layer the dish: Spread the browned ground beef evenly across the bottom of a 9×13-inch baking dish. Top with an even layer of the cooked cauliflower rice. Pour the simmered tomato sauce completely over the rice layer, then sprinkle the shredded cheddar cheese evenly across the top.
  6. Bake and garnish: Bake uncovered for 35 to 45 minutes, until the cheese is melted and turns lightly golden brown around the edges—it should look gooey and pull away slightly from the sides of the dish. Garnish the top with freshly chopped parsley and serve hot.

Notes

Why It Works

  • Cooking the cauliflower rice separately before assembly prevents excess water from pooling at the bottom of the baking dish.
  • Simmering the tomato sauce builds a deeper, richer flavor profile that ties the meat and vegetables together beautifully.

Common Pitfalls to Avoid

  • Skipping the drain step: If your ground beef releases a lot of moisture or fat, drain it before layering to avoid a greasy casserole base.
  • Overcooking the beef: Since it will cook further in the oven, remove the beef from the skillet as soon as it reaches 160°F to keep it tender.

Variations

  • Swap the cheddar cheese for a blend of mozzarella and provolone for an Italian twist.
  • Add a handful of sliced black olives or jalapeños between the sauce and cheese layers for a little extra punch.

Allergy Alert

This recipe contains dairy and fish (anchovies in the Worcestershire sauce). Substitute as needed.

Nutrition (per serving — estimates)

Calories: 327 | Total Carbs: 12g (Fiber: 3g, Sugar: 5g) | Net Carbs: 9g | Fat: 19g (Saturated: 9g) | Protein: 25g | Sodium: 480mg

Nutritional values are approximate, based on standard reference data (USDA FoodData Central). Actual values vary by brand and exact measurements. For precision, use a tracker like MyFitnessPal or Cronometer.

  • Prep Time: 15 minutes
  • Cook Time: 55 minutes
  • Category: Main
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: 327
  • Sugar: 5g
  • Sodium: 480mg
  • Fat: 19g
  • Saturated Fat: 9g
  • Carbohydrates: 12g
  • Fiber: 3g
  • Protein: 25g

Find it online: https://foodtrackergirl.com/2019/12/22/hamburger-casserole-recipe/