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Low Carb Cheesy Ground Beef and Cauliflower Rice Casserole

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Low Carb Cheesy Ground Beef and Cauliflower Rice Casserole…that’s a bit of a long title there, but what can I say, this is a new favorite in our house. 

A photo of our low carb cheesy ground beef and cauliflower rice casserole on a white plate covered in melted cheese.

I recognize that a lot of people are trying to make better decisions at dinner-time just as we are so I’ve been going back to some of our very most popular recipes to clean them up into a healthy dinner recipe

Based off of our Classic Ground Beef and Rice Casserole, which I grew up calling, Busy Day Casserole, this is a low carb recipe idea for dinner. A low carb diet is something quite a few people have written in that they are currently trying and would like to have some dinner recipes for. The issue with low carb recipes is that sometimes they are not as tasty and easily become lost and forgotten recipes. 

This recipe is going to change your minds about low carb! It is so flavorful and delish!

How to Make Low Carb Cheesy Ground Beef Casserole

I mentioned our original recipe for Cheesy Ground Beef Casserole and Rice Casserole was called Busy Day casserole in my house growing up. My mom would make it on days that she knew were going to be crazy. She could make it in the morning and pop it in the oven later in the afternoon so it was ready for dinner.

Well, this recipe with cauliflower rice is even quicker! See all the details about cauliflower rice in our FAQ section below.

A photo of a baking dish full of low carb cheesy ground been and cauliflower rice casserole.

In a saucepan over medium heat, melt the butter and add the onions, garlic and mushrooms. Whisk in the seasonings and flour and whisk constantly for 30-60 seconds. Add the milk and chicken broth and whisk until thick and creamy. Season with salt and pepper and remove the creamy mixture from the stove.

Preheat the oven to 350 degrees and spray a 8×9 (8×8 or 9×9 work too) baking dish. Pour the creamy mixture, cauliflower rice, second half cup of broth, ground beef (already browned) and carrots into the baking dish and stir everything together to combine.

Bake uncovered for 45 minutes. Cauliflower rice doesn’t need as much time to bake in the oven as rice, but we still went awhile longer in order to more fully absorb the liquid and allow the veggie to be better flavored. Add the cheese to the top and bake for a few more minutes until the cheese has melted. Dinner is served!

A photo of our low carb cheesy ground beef and cauliflower rice casserole on a white plate covered in melted cheese.

What Other Vegetables to Add

This is the best dinner for picky eaters and trust me, I’ve got three of the pickiest kids on the planet, but all 3 will eat this and still have no clue I’ve been using cauliflower.

Don’t get me wrong, it’s not a secret, I actually just haven’t thought to bring it up. 

We stick to just carrots in our casserole but you absolutely can add more like:

  • Broccoli
  • Chopped Green Beans
  • Peas
  • Onions
  • Peppers
  • Tomatoes
  • Corn

So if your kids are less picky than mine, load this casserole up with extra veggies!

Benefits of Cauliflower

Cauliflower is one of the most popular low-carb vegetables because has a very mild taste and can be used as a substitute for potatoes, rice, pasta and other higher-carb foods.

One cup of raw cauliflower contains only 5 grams of carbs, 3 of which are fiber. It’s also high in vitamin K so it’s a great substitute in your meals. 

Cauliflower is also associated with a reduced risk of heart disease and cancer.

A photo of a baking dish full of low carb cheesy ground been and cauliflower rice casserole with a spoon taking a scoop out.

Cauliflower Rice

Here are all your questions about cauliflower rice answered in a short FAQ:

FAQ

Is Cauliflower Rice Good For You?

Cauliflower is a popular low carb vegetable because it is so versatile. A cup of raw cauliflower contains just 5 grams of carbohydrates and 3 of those grams are fiber. That’s just 2 grams of digestible carbs!

Cauliflower is high in fiber and B vitamins and contains antioxidants that help prevent cancer. Eating cauliflower also helps strengthen bones and increase heart health. It is super healthy!

How to Make Cauliflower Rice

It can be made at home by putting cauliflower florets in a food processor or it can be purchased already chopped at the grocery store. I tend to just buy it because it’s so easily accessible at the store.

Is Cauliflower Keto?

Yes! It is similar in nutrition to broccoli. You can eat a lot of it in one sitting while staying in ketosis because it is so low in carbs.

Is Cauliflower Rice Gluten Free?

Yes, cauliflower is gluten free.

Does Cauliflower Rice Freeze Well?

Cauliflower freezes very well. Place it in an airtight ziploc bag and squeeze as much air out as you can. It can be frozen for up to 2 months. When you are ready to use it, pull it out of the freezer and let it come to room temperature. Then cook it as usual.

How Long Will Cauliflower Rice Keep?

Cauliflower rice will keep in the fridge in an airtight container for up to 4 days.

Low Carb Vegetables

If you are looking for more low carb suggestions for vegetables, some of the most popular low carb vegetables include:

  • Bell Peppers
  • Broccoli
  • Cauliflower
  • Asparagus
  • Mushrooms
  • Zucchini
  • Spinach
  • Avocados
  • Garlic
  • Tomatoes
  • Onions

A photo of our low carb cheesy ground beef and cauliflower rice casserole on a white plate covered in melted cheese.

You guys, we went from 700 calories in a cup from our regular recipe to barely 200 just by subbing out the rice! That’s amazing! Low carb and delicious…make this casserole part of your healthy dinner options!

More Amazing CASSEROLES You Have to Try:

All our EASY CASSEROLE RECIPES here!

A photo of our low carb cheesy ground beef and cauliflower rice casserole on a white plate covered in melted cheese.

Low Carb Cheesy Ground Beef and Cauliflower Rice Casserole

3.36 from 25 votes
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 8 servings
Picky eaters are going to love this quick and easy dinner. And no one will even guess it's made with cauliflower rice for a healthier, low carb dinner idea.

Ingredients

  • 3 tablespoons unsalted butter
  • 1/4 cup onion minced
  • 2 garlic cloves minced
  • 1/2 cup baby bella mushrooms minced
  • 1 Teaspoon Beef Seasoning Like Spade L Ranch or seasoning of your choice.
  • 3 tablespoons flour
  • 1/2 cup milk skim
  • 1/2 cup chicken broth
  • 1/4 teaspoon freshly ground black pepper
  • salt to taste
  • 1/2 Cup Chicken Broth
  • 1 lb Ground Beef browned
  • 1 Cup Carrots sliced
  • Cheddar or colby Jack Cheese sliced- about 9 slices
  • 1 head cauliflower riced see note, (about 4 cups)

Instructions

  • In a medium pan over medium heat, add the butter and melt.
  • Whisk in the onion, garlic and mushrooms.
  • Add the seasoning and flour, whisking continually and cook for 30-60 seconds.
  • Add the milk and broth and cook until thick.
  • Season with salt and pepper and remove from heat.
  • Heat the oven to 350 and spray an 8x9" baking dish with nonstick spray.
  • Place the cream mixture, cauliflower rice, broth, beef and carrots into the dish and stir to combine.
  • Bake for 45 minutes, add the cheese and bake for a few more minutes or until melted.

Notes

You can purchase cauliflower rice at the store or make your own. Place your cauliflower florets in a food processor and pulse them until they are chopped into little bits. We tend to buy it because it's so easy to find in stores now.
Left overs can be refrigerated for 3-4 days.
Nutrition Facts
Low Carb Cheesy Ground Beef and Cauliflower Rice Casserole
Amount Per Serving (1 cup)
Calories 231 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 7g44%
Cholesterol 53mg18%
Sodium 186mg8%
Potassium 490mg14%
Carbohydrates 9g3%
Fiber 2g8%
Sugar 3g3%
Protein 12g24%
Vitamin A 2829IU57%
Vitamin C 38mg46%
Calcium 51mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

A photo of our low carb cheesy ground beef and cauliflower rice casserole on a white plate covered in melted cheese.

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About the authors

carrian feik cheney oh sweet basil

Cade and Carrian have three children and love to spend time together whether it’s vacationing or snuggled up on the couch for a good movie.

And this family especially loves to eat.

They love everything from the keep you fit and healthy to the get out your sweat pants indulgent and everything in between.

But most of all, they love the memories made, shared and treasured and it’s all thanks to a meal shared together with loved ones.

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Recipe Rating




8 comments

  • We had this for dinner tonight and my kids loved it. I used beef broth instead and then added a little bit of paprika, some onion powder and garlic powder. It was a hit!

    • Reply
    • Yay! Thank you for the feedback Kerri! We love to hear when recipes are a hit with the whole family!

      • Reply
  • This cassarole was not your best recipe. It had no flavor. Very disappointed and a waste of ingredients. I have made many of your other recipe and they are great.

    • Reply
    • Sorry for the disappointment Shirley! Did you add the onions, garlic, beef seasoning and salt and pepper to taste? All those things are important to getting good flavor!

      • Reply
  • I’m going to try this soon but just want clarification about the broth that has been listed twice. Thanks!

    • Reply
    • Hi Cathy! You use the first 1/2 cup in step 4 and the other 1/2 cup in step 7 of the instructions. Great question!

      • Reply
  • This recipe had a lot of liquid and too much cauliflower. I’m not sure if my head of cauliflower was bigger than most but I would add just a fraction last time as it did not look at all like the picture.

    • Reply
    • You should have about 4 cups of cauliflower rice. Did you cook the sauce down until it was thick? Sorry it didn’t turn out as expected! Hopefully we can figure out what went wrong!

      • Reply

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