Name: Cauliflower Rice and Beef Casserole
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 1 lb ground beef; 3 cups cauliflower rice (fresh or thawed from frozen); 1 small onion, chopped; 2 cloves garlic, minced; 1 bell pepper, diced; 1/2 cup tomato paste or 1 cup diced tomatoes; 1 tbsp Italian seasoning or taco seasoning; Salt and pepper, to taste; 1 1/2 cups shredded cheese (cheddar, mozzarella, or blend); 1 tbsp olive oil or butter; Optional toppings: chopped parsley, sour cream, green onions

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Cauliflower rice and beef casserole is a hearty, low-carb dish that delivers all the comfort of a traditional casserole without the heaviness. I love how it blends tender ground beef, flavorful vegetables, and melty cheese with light and fluffy cauliflower rice. It’s a simple, family-friendly meal that’s perfect for weeknights and makes great leftovers too.

Why You’ll Love This Recipe

I love this recipe because it’s cozy, satisfying, and also happens to be low in carbs. The cauliflower rice soaks up all the rich flavors from the beef, spices, and cheese without overpowering the dish. It’s also a one-pan meal, which means fewer dishes and less clean-up. Plus, it’s easy to make ahead, and I can customize it with my favorite veggies or seasonings. Cauliflower Rice and Beef Casserole

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Ground beef
Cauliflower rice (fresh or frozen)
Onion, chopped
Garlic, minced
Bell pepper, diced
Tomato paste or diced tomatoes
Italian seasoning or taco seasoning (depending on flavor profile)
Salt and pepper
Shredded cheese (cheddar, mozzarella, or a blend)
Olive oil or butter
Optional toppings: chopped parsley, sour cream, green onions

Directions

I start by preheating the oven to 375°F (190°C).
In a large skillet, I heat a little olive oil and sauté the chopped onion and garlic until softened.
I add the ground beef and cook until browned, breaking it apart as it cooks. I season it with salt, pepper, and my choice of seasoning mix.
Once the beef is fully cooked, I stir in the diced bell pepper and tomato paste or tomatoes, letting it simmer for a few minutes to blend the flavors.
I add the cauliflower rice and stir everything together until it’s evenly combined. If I’m using frozen cauliflower rice, I make sure it’s thawed and drained to avoid extra moisture.
I transfer the mixture to a greased baking dish and top it with shredded cheese.
I bake the casserole for 20–25 minutes, until the cheese is melted and bubbly.
I let it rest for a few minutes before serving and top it with fresh herbs or a dollop of sour cream if I want.

Servings and Timing

This recipe serves about 4–6 people, depending on portion size. It takes about 15 minutes to prep and 25 minutes to bake, so it’s ready in roughly 40 minutes.

Variations

I sometimes swap ground beef for ground turkey or chicken to lighten it up.
For a Tex-Mex twist, I use taco seasoning and add black beans and corn.
If I’m in the mood for extra creaminess, I stir in a bit of cream cheese or sour cream before baking.
I’ve also added chopped spinach or kale for extra greens.
To make it spicy, I add a pinch of red pepper flakes or a diced jalapeño.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 4 days. To reheat, I warm individual portions in the microwave or heat the whole casserole in the oven at 350°F until hot throughout. This dish also freezes well — I just wrap it tightly and freeze for up to 2 months. When ready to eat, I thaw it overnight in the fridge and reheat as usual. Cauliflower Rice and Beef Casserole

FAQs

Can I use store-bought cauliflower rice?

Yes, I often use pre-packaged cauliflower rice to save time. Both fresh and frozen work — I just make sure to drain excess moisture if using frozen.

How do I keep the casserole from being watery?

I make sure the cauliflower rice is well-drained and sauté it for a few minutes before baking to reduce moisture. That helps the casserole hold together better.

Is this casserole keto-friendly?

Yes, it’s naturally low in carbs and fits well into a keto or low-carb lifestyle. Just double-check any added ingredients like tomato paste or toppings.

Can I make this ahead of time?

Absolutely. I often prepare the casserole up to the baking step, cover it, and refrigerate it for up to 24 hours. Then I bake it when ready to serve.

What cheese works best in this recipe?

I usually go with shredded cheddar or a cheddar-mozzarella blend, but pepper jack or provolone are great for added flavor.

Conclusion

This cauliflower rice and beef casserole is one of my go-to comfort meals when I want something filling but still light. I love how flexible it is and how easily I can adapt it to whatever I have in the fridge. It’s simple, nutritious, and always a hit at the dinner table — whether I’m cooking for my family or meal prepping for the week.