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When you’re craving something warm, comforting, and loaded with flavor, this Keto Beef & Cauliflower Rice Casserole is exactly what you need. It’s a rich, cheesy, and meaty dish that delivers all the satisfaction of a traditional casserole—without the carbs!
Instead of regular rice, we’re using cauliflower rice, which keeps this meal keto-friendly while adding a nice texture. Juicy seasoned ground beef, melted cheese, and a creamy sauce come together in a baked dish that’s pure comfort food. It’s easy to make, great for meal prep, and a hit with the whole family (even those who aren’t keto!).
If you’re missing those classic casserole dinners but want to stay low-carb, this recipe is going to be a new favorite in your keto rotation. Let’s get cooking!
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Why You’ll Love Keto Beef & Cauliflower Rice Casserole
✔️ Low in Carbs, High in Flavor – Get all the taste of a traditional beef casserole with a fraction of the carbs.
✔️ Simple Ingredients – Made with easy-to-find, everyday keto staples.
✔️ Hearty & Filling – Packed with protein and healthy fats to keep you satisfied.
✔️ Meal Prep Friendly – Make it ahead and enjoy leftovers throughout the week.
✔️ One-Dish Meal – Less mess, less cleanup, and a perfect go-to for busy nights.
✔️ Family-Approved – Even non-keto eaters will love this cheesy, beefy casserole!
My Personal Experience
I’ve made so many casseroles over the years, but this one really stands out. I love how easy it is to throw together, and the combination of flavors is just incredible.
The first time I made this, I wasn’t sure how my family would feel about cauliflower rice replacing regular rice. But let me tell you—they couldn’t even tell the difference! The cheesy, meaty goodness completely takes over, and the cauliflower rice just soaks up all that flavor beautifully.
I also love how versatile this recipe is. I’ve tried swapping out the ground beef for ground turkey and even adding a little spice for a taco-style version. No matter how I make it, it never disappoints!
Required Equipment for This Recipe
Having the right tools makes this casserole even easier to prepare. Here’s what you’ll need:
- Large Skillet – You’ll need a good, heavy-bottomed skillet to brown the beef and cook down the cauliflower rice. I always prefer one that distributes heat evenly so nothing sticks or burns.
- Mixing Bowls – A few sturdy mixing bowls come in handy for combining ingredients and making the creamy cheese sauce. I love having a set of different sizes so I can work without making a mess.
- Baking Dish – A durable baking dish is a must for casseroles. I always choose one with deep sides so everything fits perfectly, and there’s room for all that bubbly, cheesy goodness.
- Spatula or Wooden Spoon – A good spatula helps mix and spread everything evenly in the dish. I prefer one with a comfortable grip to make stirring easy.
- Cheese Grater – If you’re using block cheese (which I highly recommend for the best melt!), a good cheese grater is essential. Pre-shredded cheese often contains fillers that can affect texture.
Ingredients & Substitutions
Here’s what you’ll need for this keto casserole:
- 1 lb ground beef – A flavorful, protein-rich base. You can swap with ground turkey or chicken if preferred.
- 2 cups riced cauliflower – Replaces traditional rice while keeping the dish low-carb. You can use store-bought or make your own by pulsing cauliflower in a food processor.
- 1 small onion, diced – Adds a subtle sweetness and depth of flavor. If avoiding onions, use a dash of onion powder.
- 2 cloves garlic, minced – Fresh garlic makes a huge difference in flavor, but garlic powder works in a pinch.
- 1 cup shredded cheddar cheese – Melts beautifully into the casserole. Monterey Jack or mozzarella are great substitutes.
- ½ cup cream cheese, softened – Adds creaminess and richness. You can use mascarpone as a substitute.
- ½ cup sour cream – Gives the casserole a creamy texture and slight tang. Full-fat Greek yogurt works as well.
- 1 tsp smoked paprika – Adds a subtle smoky depth. Regular paprika works too.
- ½ tsp salt & ½ tsp black pepper – Essential for balancing flavors. Adjust to taste.
- ½ tsp dried oregano – Complements the beef and cheese flavors beautifully.
- 1 tbsp butter or olive oil – For cooking the beef and veggies.
How to Make Keto Beef & Cauliflower Rice Casserole
1. Prep the Ingredients
Chop the onion, mince the garlic, and if making your own cauliflower rice, pulse cauliflower florets in a food processor until it resembles rice.
2. Cook the Ground Beef
Heat a skillet over medium heat. Add butter or olive oil, then sauté the onion until soft. Add garlic and cook for another 30 seconds. Stir in ground beef, breaking it apart as it browns. Drain any excess grease if needed.
3. Add the Cauliflower Rice
Once the beef is cooked, stir in the cauliflower rice. Let it cook for 5-7 minutes until it softens and absorbs flavors.
4. Make the Creamy Cheese Mixture
In a bowl, mix cream cheese, sour cream, smoked paprika, salt, pepper, and oregano. Stir well to combine.
5. Assemble the Casserole
Preheat the oven to 375°F (190°C). In a baking dish, layer the beef and cauliflower mixture. Pour the creamy cheese sauce over it and mix slightly to combine.
6. Top with Cheese & Bake
Sprinkle shredded cheddar on top. Bake uncovered for 20-25 minutes until the cheese is bubbly and slightly golden.
7. Serve & Enjoy!
Let the casserole cool for 5 minutes before serving. Enjoy with your favorite keto sides!
Tips for the Best Casserole
- Use freshly shredded cheese for better melting.
- Let the casserole sit for a few minutes before cutting into it.
- Add a little spice with chili flakes if you like heat!
Optional Additions
- Crumbled bacon on top for extra crunch
- Chopped jalapeños for a spicy kick
- Sautéed mushrooms for extra texture
Serving Ideas
- Serve with a fresh green salad.
- Pair with roasted veggies or keto garlic bread.
Storage & Reheating
- Fridge: Store leftovers in an airtight container for up to 4 days.
- Freezer: Freeze individual portions for meal prep.
- Reheat: Warm in the oven at 350°F for 10 minutes or microwave for 1-2 minutes.
Nutritional Breakdown (Per Serving)
- Calories: 380
- Protein: 24g
- Fat: 30g
- Total Carbs: 6g
- Net Carbs: 4g
Keto Beef & Cauliflower Rice Casserole Recipe
Ingredients
- 1 lb ground beef
- 2 cups riced cauliflower
- 1 small onion diced
- 2 cloves garlic minced
- 1 cup shredded cheddar cheese
- ½ cup cream cheese softened
- ½ cup sour cream
- 1 tsp smoked paprika
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp dried oregano
- 1 tbsp butter or olive oil
Instructions
- Sauté diced onion in butter or oil. Add minced garlic and cook briefly.
- Brown ground beef, breaking it apart. Drain excess fat if needed.
- Stir in cauliflower rice and cook for 5-7 minutes.
- In a bowl, mix cream cheese, sour cream, smoked paprika, salt, pepper, and oregano.
- Preheat oven to 375°F (190°C). In a baking dish, combine the beef mixture with the cheese sauce.
- Top with shredded cheddar and bake for 20-25 minutes until bubbly and golden.
- Let sit for 5 minutes before serving.
I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make your keto journey easier? Get a meal plan tailored to your unique needs and preferences, designed to keep you on track effortlessly. Start your personalized plan now!
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