This Cheesy Ground Beef Cauliflower Casserole is the perfect combination of flavors and textures. The tender cauliflower pairs wonderfully with the savory ground beef, while the melted mozzarella, cheddar, and Parmesan cheeses create a rich and indulgent topping. It’s a dish that brings comfort with every bite, and it’s sure to satisfy everyone at the table.
Plus, it’s versatile enough to serve as a hearty main dish for lunch or dinner. You can adjust the seasoning to your preference or even add in some of your favorite vegetables. It’s also a fantastic meal prep option, as it stores well and can be easily reheated throughout the week.
Full recipe:
Ingredients:
- 1 lb. lean ground beef
- 1 medium head cauliflower, chopped into florets
- 1 tablespoon olive oil
- 1/2 medium onion, chopped
- 2 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes, drained
- 1/2 cup shredded mozzarella cheese
- 1/2 cup shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt and pepper to taste
Directions:
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Preheat oven to 375°F (190°C).
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In a large skillet, heat olive oil over medium heat. Add ground beef and cook, breaking it apart with a spoon, until browned and cooked through. Drain excess fat if necessary.
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Add onion and garlic to the skillet and sauté for 2-3 minutes until softened.
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Add the drained diced tomatoes, oregano, basil, salt, and pepper to the skillet. Stir to combine and let it simmer for 5 minutes.
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Meanwhile, steam cauliflower florets until tender, about 8-10 minutes. Drain well.
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In a large baking dish, combine the beef mixture and cauliflower. Top with mozzarella, cheddar, and Parmesan cheeses.
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Bake for 20-25 minutes, or until the cheese is melted and bubbly, and the casserole is golden brown.
Prep Time: 15 minutes | Cooking Time: 35 minutes | Total Time: 50 minutes kcal: 350 kcal | Servings: 4 servings
Benefits of Cauliflower and Ground Beef
The addition of cauliflower in this casserole isn’t just for taste—it’s a nutritional powerhouse. Cauliflower is a member of the cruciferous vegetable family and is known for its cancer- and inflammation-fighting properties. It’s also low-carb, making it a popular substitute for more carb-heavy ingredients, such as rice or pasta. Not only does cauliflower add texture and a mild flavor to this casserole, but it’s also a great way to sneak in some extra veggies without compromising on taste.
As for the ground beef, despite its reputation, lean ground beef is actually a healthy source of protein and essential nutrients, including vitamin B12 and iron. When you opt for 93% lean ground beef, you get a meat that’s just as lean as ground turkey, without all the added fat. This makes it a perfect choice for a filling meal that provides your body with the protein it needs to stay strong and healthy.
Nutritional Highlights of This Dish
This casserole is packed with nutrients. It’s not only rich in protein, courtesy of the lean ground beef and cheese, but it also offers a great balance of vitamins and minerals. Tomatoes, which are a key ingredient in this dish, are loaded with lycopene, an antioxidant that supports heart health and fights off free radicals in the body. Additionally, tomatoes provide vitamins A and C, which are crucial for a healthy immune system. These tomatoes enhance the flavor and add an extra layer of nutrition to the dish.
The cheese used in this casserole—Cheddar, in particular—adds more protein to the meal and brings in gut-loving probiotics. Probiotics are beneficial bacteria that thrive on the fiber in cauliflower, tomatoes, and other veggies, helping to support digestive health. This casserole truly has a lot to offer when it comes to both taste and nutrition.
Time-Saving Tips
If you’re short on time but still want to enjoy a nutritious meal, there are a few tips you can use to speed up the prep process. One of the easiest ways to save time is by using prewashed and cut cauliflower florets. This eliminates the need for chopping the cauliflower yourself and ensures that there won’t be any added moisture in the casserole. If you do have to chop the cauliflower, make sure to cut it into small, bite-sized florets to make the dish easier to eat.
Another tip is to use pre-shredded Cheddar cheese. Freshly grated cheese tends to have more flavor, but using pre-shredded cheese will save you some extra time during the cooking process. If you’re in a rush, this is a great way to keep things simple without compromising on flavor.
Customizing the Dish
One of the best things about this casserole is its versatility. While the recipe calls for green bell peppers, you can easily swap them for red, yellow, or orange bell peppers if you prefer a sweeter flavor. You could even add in other veggies like zucchini, spinach, or mushrooms to bulk up the casserole and add more flavor.
If you’re not a fan of pickled jalapeños, you can omit them entirely or replace them with fresh, mild chili peppers for a lighter, less spicy kick. Alternatively, you can leave out the peppers altogether and let the cheese and seasonings shine. The beauty of this recipe is that it can be customized to fit your tastes and dietary preferences.
How to Serve and Pair This Casserole
This casserole is hearty enough to stand alone as a meal, but it pairs wonderfully with a variety of sides. You can serve it with a fresh salad to balance the richness of the cheese and beef, or even with some tortilla chips on the side to add a bit of crunch. A dollop of sour cream also makes a great addition, as it complements the smoky flavors in the casserole and adds a cool, creamy contrast.
For those who want to make this meal even more filling, consider serving it with a side of quinoa or brown rice. These whole grains will soak up any extra sauce and create a more substantial meal, while still keeping it healthy and balanced.
Conclusion: A Delicious, Nutritious Meal for All
The Cheesy Ground Beef & Cauliflower Casserole is a perfect combination of delicious flavors and nutritious ingredients. It’s easy to make, incredibly satisfying, and can be customized to suit your personal preferences. Whether you’re looking for a quick weeknight dinner or a dish that you can prepare in advance for a busy week, this casserole has you covered.
With its high-protein content, antioxidant-rich cauliflower, and mouthwatering cheesy topping, this casserole provides a balanced meal that your whole family will enjoy. It’s the kind of dish that’s hearty enough to satisfy even the pickiest eaters while still being nutritious and packed with wholesome ingredients. So, next time you’re looking for a comforting yet healthy meal, give this Cheesy Ground Beef & Cauliflower Casserole a try—you won’t be disappointed!