Low Carb Ground Beef Casserole

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Any large family mama will tell you that an easy to prepare casserole that is also hearty is worth its weight in gold. Seriously, any mama will tell you that, yes and amen. This low carb ground beef casserole meets that criteria. Bonus points for being low carb so everyone can eat it even mama.

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Microwave the riced cauliflower then drain and pat dry. We need it dry in order to not overload the casserole with additional moisture. A mushy casserole is no bueno for my people. It needs to be nice and dry to absorb all the nice flavors. After drying, layer in bottom of 9×13 casserole dish and let it hang out for a bit.

Does cauliflower rice taste like rice?

No, so be prepared for that. Rice is a pretty neutral staple while riced cauliflower has a mild, nutty flavor that can have bitter undertones. You will hardly notice in this casserole though because it is full of flavor. Riced cauliflower brings a nice flavor to this dish that you can’t get from rice alone.

Brown the ground beef with the chopped onions. Drain fat and return to pan with the tomato sauce and spices. Let it hang out there while we work on other things.

Mix the eggs, cottage cheese, and monterey jack in a bowl. Once mixed, layer on top of cauliflower. Add ground beef mixture on top of that then finish off with cheddar cheese. Bake at 350 for 30 mins or until the top is brown and bubbly. Top your low carb ground beef casserole with green onions and serve to your family.


Low Carb Ground Beef Casserole

  • Author: Jamerrill Stewart
  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 minutes
  • Category: Casserole
  • Method: Oven
  • Cuisine: Low Carb


This low carb ground beef casserole is tasty, delicious, and easy to make!


  • 1 (12 ounce) package frozen riced cauliflower
  • 2 pounds ground chuck
  • 1 onion, chopped
  • 1 (15 ounce) can tomato sauce
  • ½ teaspoon ground cumin
  • 1 teaspoon garlic powder
  • ½ teaspoon chili powder
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • ½ cup sour cream
  • ½ cup cottage cheese
  • 1 cup shredded monterey jack cheese
  • 3 eggs
  • 2 cups shredded sharp cheddar cheese
  • Sliced green onions, for garnish




  1. Preheat oven to 350 degrees. Prepare a 9×13 casserole dish with nonstick cooking spray.

  2. Place riced cauliflower in a microwave-safe container and microwave for 4 to 5 minutes until tender. Drain to remove excess moisture. Place in an even layer on the bottom of casserole dish.

  3. In a large skillet, cook ground beef with onions over medium-high heat. Cook until ground beef browned and crumbled. Drain well and return to skillet. 

  4. To the skillet, add tomato sauce, cumin, chili powder, garlic powder, salt and black pepper. Stir to blend and heat until bubbling. 

  5. Meanwhile, in a medium bowl, beat eggs slightly. Add sour cream, cottage cheese, and monterey jack. Stir to blend. Spread in an even layer over cauliflower.

  6. On top of the cheesy layer, place the ground beef sauce. Top with cheddar cheese.

  7. Bake for 30 minutes or until the cheese on top has melted and edges are bubbly.

  8. Top with sliced green onions and serve.

Keywords: casserole, ground beef, low carb

If you added Italian seasoning to this instead of the others, it would remind me of eggplant lasagna without the eggplant. Sort of like lasagna guts for dinner. Don’t tell your family that or they won’t eat it. Keep it at low carb ground beef casserole.

Want some more low carb freezer meals?

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