Lean Beef and Cauliflower Rice Potato Casserole (Low-Carb Option)

Lean Beef and Cauliflower Rice Potato Casserole is Chef Maxime’s answer to comfort food cravings without derailing your healthy eating goals at NutrientsRecipes.com.

When I first transitioned to a lower-carb lifestyle, I desperately missed the hearty casseroles my grandmother used to make on Sunday evenings.

This recipe was born from that nostalgia—combining the richness of lean ground beef, the familiar comfort of potatoes, and the brilliant low-carb swap of cauliflower rice to create a casserole that satisfies both your taste buds and your nutritional goals.ohsweetbasil​

Lean Beef and Cauliflower Rice Potato Casserole (Low-Carb Option)

A high-protein, lower-carb casserole combining lean ground beef, cauliflower rice, and potatoes in a creamy cheese sauce. Perfect for meal prep with 28g protein per serving. Gluten-free and keto-friendly options available.

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Ingredients Equipment Method Notes

Ingrédients

  

• For the Beef and Vegetable Base:
• 1.5 lbs lean ground beef 93/7 or 90/10
• 4 cups cauliflower rice fresh or frozen
• 2 medium Yukon Gold potatoes diced into ½-inch cubes
• 1 medium onion finely chopped
• 3 cloves garlic minced
• 1 cup mushrooms sliced (optional)
• 2 tablespoons olive oil
• 1 teaspoon beef seasoning
• 1 teaspoon garlic powder
• ½ teaspoon smoked paprika
• Salt and black pepper to taste
• For the Creamy Cheese Sauce:
• 3 tablespoons butter
• 3 tablespoons all-purpose flour or almond flour for keto
• 1 cup beef broth low sodium
• ½ cup heavy cream
• 4 oz cream cheese softened and cubed
• 1 cup shredded cheddar cheese divided
• ½ cup shredded mozzarella cheese
• ½ teaspoon Dijon mustard
• ¼ teaspoon onion powder
• For Topping:
• 1 cup shredded cheddar cheese
• Fresh parsley chopped
• Sour cream for serving optional

Equipment

• arge Skillet (12-inch)
• 9×13-inch Casserole Dish
• Medium saucepan
• Whisk
• Cutting board and knife
• Cheese Grater
• Aluminum foil

Method

 

1. Preheat oven to 350°F (175°C). Grease a 9×13-inch casserole dish.
2. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Brown the ground beef with salt, pepper, and beef seasoning for 6-8 minutes. Transfer to a plate and drain excess fat.
3. In the same skillet, add remaining oil and sauté onion for 3-4 minutes. Add garlic and mushrooms, cooking 2-3 minutes more.
4. Add diced potatoes with ¼ cup water. Cover and steam 5-6 minutes until almost tender.
5. Add cauliflower rice, garlic powder, and paprika. Cook uncovered on high heat 3-4 minutes to evaporate moisture.
6. For sauce: Melt butter in a saucepan, whisk in flour, cook 1 minute. Gradually add broth and cream, whisking constantly. Simmer 2-3 minutes until thickened.
7. Reduce heat to low. Add cream cheese, Dijon, onion powder, and ½ cup cheddar and mozzarella. Whisk until smooth.
8. Return beef to skillet with vegetables. Pour cheese sauce over and stir to combine.
9. Transfer mixture to casserole dish. Top with remaining 1 cup cheddar cheese.
10. Cover with foil and bake 25 minutes. Remove foil and bake 10-15 minutes more until golden and bubbly.
11. Let rest 5-10 minutes. Garnish with parsley and serve with sour cream if desired.

Notes

For keto version: Replace potatoes with extra cauliflower rice, use almond flour (reduces to 7-8g net carbs)
Remove moisture from cauliflower rice by cooking on high heat or squeezing in a towel
Can freeze unbaked casserole for up to 3 months
Stores in fridge for 4-5 days

Calories: 385
Protein: 28

This low-carb beef casserole delivers all the creamy, cheesy goodness you expect from traditional comfort food while keeping the carb count manageable. The genius lies in using a combination of real potatoes (in moderation) and cauliflower rice, giving you that familiar texture without the carb overload. If you’re looking for more protein-packed dinner ideas, check out our Greek Turkey Meatball Casserole or browse our Protein Meals category for endless inspiration.

What makes this casserole truly special is its versatility. You can customize it to be fully keto-friendly by replacing all potatoes with cauliflower, or keep a balance for those who aren’t strictly low-carb but want a healthier option. The creamy cheese sauce binds everything together while lean beef provides high-quality protein, making this a complete meal that will keep you satisfied for hours. Whether you’re meal prepping for the week or feeding a hungry family on a busy Tuesday night, this casserole has become one of my most-requested recipes.kalynskitchen​

Summary

This Lean Beef and Cauliflower Rice Potato Casserole combines seasoned lean ground beef, cauliflower rice, and tender potatoes in a creamy cheese sauce, topped with melted cheddar. It’s a high-protein, lower-carb twist on traditional beef casserole that’s perfect for meal prep. With options to make it fully keto-friendly, this gluten-free casserole delivers 28g of protein per serving and is ready in just 50 minutes.

Equipment

• Large Skillet (12-inch recommended)
• 9×13-inch Casserole Dish or baking pan
• Medium Saucepan for sauce
• Whisk
• Cutting Board and sharp knife
• Cheese Grater (if using block cheese)
• Aluminum Foil
• Meat Thermometer (optional)

Ingredients

For the Beef and Vegetable Base:

• 1.5 lbs lean ground beef (93/7 or 90/10)
• 4 cups cauliflower rice (fresh or frozen)
• 2 medium Yukon Gold potatoes, diced into ½-inch cubes (about 2 cups)
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 cup mushrooms, sliced (optional but recommended)
• 2 tablespoons olive oil
• 1 teaspoon beef seasoning (or steak seasoning)
• 1 teaspoon garlic powder
• ½ teaspoon smoked paprika
• Salt and black pepper to taste

For the Creamy Cheese Sauce:

• 3 tablespoons butter
• 3 tablespoons all-purpose flour (or almond flour for keto)
• 1 cup beef broth (low sodium)
• ½ cup heavy cream (or half-and-half)
• 4 oz cream cheese, softened and cubed
• 1 cup shredded cheddar cheese, divided
• ½ cup shredded mozzarella cheese
• ½ teaspoon Dijon mustard
• ¼ teaspoon onion powder

For Topping:

• 1 cup shredded cheddar cheese
• Fresh parsley, chopped for garnish
• Sour cream for serving (optional)

Directions

Step 1: Prepare and Preheat

Preheat your oven to 350°F (175°C). Lightly grease a 9×13-inch casserole dish with cooking spray or butter. This temperature ensures even cooking throughout the casserole without drying out the meat.

Step 2: Brown the Beef

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the lean ground beef, breaking it apart with a wooden spoon. Season with salt, pepper, and beef seasoning. Cook for 6-8 minutes until the meat is browned and cooked through. Transfer to a plate and drain any excess fat.ohsweetbasil​

Step 3: Sauté the Vegetables

In the same skillet, add the remaining tablespoon of oil. Sauté the chopped onion for 3-4 minutes until softened. Add the minced garlic and sliced mushrooms (if using), cooking for another 2-3 minutes until fragrant and the mushrooms release their moisture.

Step 4: Cook the Potatoes and Cauliflower

Add the diced potatoes to the skillet with the onions. Pour in ¼ cup of water, cover, and steam for 5-6 minutes until potatoes are almost tender. Add the cauliflower rice, garlic powder, and smoked paprika. Cook uncovered on high heat for 3-4 minutes to evaporate excess moisture from the cauliflower. This crucial step prevents a watery casserole.kalynskitchen​

Step 5: Make the Cheese Sauce

While vegetables cook, melt butter in a medium saucepan over medium heat. Whisk in the flour and cook for 1 minute to create a roux. Gradually whisk in the beef broth and heavy cream, stirring constantly to prevent lumps. Bring to a gentle simmer and cook for 2-3 minutes until the sauce thickens.ohsweetbasil​

Step 6: Add Cream Cheese and Cheese

Reduce heat to low. Add the cubed cream cheese, Dijon mustard, and onion powder to the sauce, whisking until smooth. Stir in ½ cup of cheddar and the mozzarella cheese until melted and creamy. Season with salt and pepper to taste.

Step 7: Combine Everything

Return the cooked ground beef to the skillet with the vegetables. Pour the cheese sauce over the mixture and stir gently to combine everything evenly. The sauce should coat all the ingredients beautifully.

Step 8: Assemble and Bake

Transfer the beef and vegetable mixture to the prepared casserole dish, spreading it evenly. Sprinkle the remaining 1 cup of cheddar cheese over the top. Cover with aluminum foil and bake for 25 minutes.kaseytrenum​

Step 9: Finish and Serve

Remove the foil and bake for an additional 10-15 minutes until the cheese is melted, bubbly, and golden brown. Let the casserole rest for 5-10 minutes before serving. This resting period allows the sauce to thicken and makes serving easier. Garnish with fresh parsley and serve with a dollop of sour cream if desired.

Tips and Variations

Chef Maxime’s Pro Tips:

• Moisture Control: The secret to a perfect casserole is removing excess moisture from the cauliflower rice. Cook it on high heat uncovered to evaporate water, or squeeze frozen cauliflower rice in a clean kitchen towel before using.
• Make it Fully Keto: Replace all potatoes with an additional 2 cups of cauliflower rice and use almond flour instead of regular flour. This reduces net carbs to under 8g per serving.mylifecookbook​
• Lean Beef Benefits: Using 93% or 90% lean beef keeps the protein high and fat moderate. If you prefer fattier beef (80/20), drain thoroughly to avoid a greasy casserole.
• Prevent Curdling: Let the cream cheese come to room temperature before adding to the sauce. This ensures it melts smoothly without lumps.

Delicious Variations:

• Tex-Mex Style: Add 1 tablespoon taco seasoning, top with pepper jack cheese, and serve with salsa and guacamole.nomnompaleo​
• Italian Twist: Use Italian sausage instead of beef, add diced tomatoes, and top with mozzarella and Parmesan cheese.
• Stroganoff Inspired: Add extra mushrooms and a dollop of sour cream to the sauce for a beef stroganoff vibe.kalynskitchen​
• Veggie Boost: Mix in chopped spinach, bell peppers, or broccoli florets for added nutrition.

Make-Ahead and Storage:

• Meal Prep: Assemble the casserole completely but don’t bake. Cover tightly and refrigerate for up to 2 days, or freeze for up to 3 months. Bake from frozen, adding 15-20 extra minutes.
• Leftovers: Store in an airtight container for 4-5 days. Reheat portions in the microwave for 2-3 minutes or in a 350°F oven for 15 minutes.
• Portion Control: Cut into 8 squares and freeze individually for grab-and-go lunches.mylifecookbook​

Nutrition Facts

Nutritional Highlights

This low-carb beef casserole is a nutritional powerhouse that supports multiple health goals. Each serving delivers an impressive 28 grams of high-quality protein from lean beef and cheese, making it excellent for muscle maintenance, weight management, and satiety.ohsweetbasil​

The combination of cauliflower rice and limited potatoes provides a perfect balance for those following a moderate low-carb approach. With only 15g net carbs per serving, this casserole fits comfortably into most low-carb eating plans while still providing the comfort food experience. For strict keto dieters, the fully keto version (all cauliflower, no potatoes) contains just 7-8g net carbs.mylifecookbook​

The calcium content from cheese and cream supports bone health, while the iron from beef helps prevent anemia and supports energy production. Cauliflower contributes vitamin C, vitamin K, and powerful antioxidants that fight inflammation. The healthy fats from cream cheese and cheddar provide satiety and help your body absorb fat-soluble vitamins.

Unlike traditional casseroles that can spike blood sugar, this recipe’s fiber content and protein-to-carb ratio help maintain stable glucose levels. This makes it suitable for those managing diabetes or insulin resistance, while still being delicious enough for the whole family to enjoy.

Dietitian Tips

As Chef Maxime who works closely with nutritionists, I recommend this casserole for anyone following a low-carb, keto, gluten-free (when using almond flour), or simply a balanced eating plan. The high protein content makes it particularly valuable for active individuals, those trying to lose weight, or anyone over 50 who needs extra protein to maintain muscle mass.

For those watching sodium, use low-sodium beef broth and reduce the added salt. You can easily cut 150-200mg of sodium per serving with this simple swap. If you’re concerned about saturated fat, use part-skim mozzarella and reduce the cream cheese to 2 ounces, replacing some of the creaminess with Greek yogurt.

The cauliflower rice in this recipe provides cruciferous vegetable benefits, including compounds that support detoxification and may have anti-cancer properties. To maximize these benefits, don’t overcook the cauliflower—it should be tender-crisp, not mushy.

For optimal blood sugar control, pair this casserole with a large green salad dressed with olive oil and vinegar. The extra fiber and healthy fats will further slow digestion and prevent glucose spikes. Leftover portions make excellent lunch options that stay within healthy macros and keep you full until dinner.

If you’re transitioning from a high-carb diet, this recipe is perfect because it provides familiar comfort without the carb crash. The combination of protein and fat provides sustained energy for 4-6 hours, reducing cravings and snacking between meals.

FAQs

1. Can I make this casserole completely keto-friendly?

Absolutely! To make this fully keto, replace all potatoes with an additional 2-3 cups of cauliflower rice and substitute almond flour or coconut flour for the all-purpose flour in the sauce. This modification reduces net carbs to approximately 7-8g per serving while maintaining the creamy, satisfying texture. You can also add extra cheese for richness without adding carbs.mylifecookbook​

2. What’s the best way to prevent a watery casserole?

The key is removing excess moisture from the cauliflower rice before baking. If using frozen cauliflower rice, thaw it completely and squeeze out water using a clean kitchen towel. If using fresh, cook it on high heat uncovered for 3-4 minutes to evaporate moisture. Also, don’t skip draining the cooked ground beef—excess fat can make the casserole greasy.kalynskitchen​

3. Can I use ground turkey or chicken instead of beef?

Yes! Ground turkey or chicken work wonderfully as leaner alternatives. Use 93% lean ground turkey for best results. Since these meats are milder than beef, boost the flavor by adding an extra teaspoon of beef or chicken bouillon, or use more herbs and spices like thyme, rosemary, or Italian seasoning. The cooking method remains the same.

4. How do I store and reheat leftovers?

Store leftover casserole in an airtight container in the refrigerator for up to 5 days. To reheat, microwave individual portions for 2-3 minutes, stirring halfway through. For oven reheating, cover with foil and warm at 350°F for 15-20 minutes. The casserole actually tastes even better the next day as the flavors meld together! You can also freeze portions for up to 3 months.kaseytrenum​

5. Is this recipe gluten-free?

The standard version contains all-purpose flour in the sauce, so it’s not gluten-free. However, you can easily make it gluten-free by substituting the flour with almond flour, coconut flour, or a gluten-free flour blend. Use the same amount and follow the same cooking method. All other ingredients are naturally gluten-free, so this simple swap makes the entire casserole safe for those with celiac disease or gluten sensitivity.

6. Can I prepare this casserole ahead of time?

Yes, this is an excellent make-ahead meal! Assemble the entire casserole, cover tightly with foil, and refrigerate for up to 2 days before baking. When ready to cook, bring it to room temperature for 30 minutes, then bake as directed, adding 5-10 extra minutes if needed. You can also freeze the unbaked casserole for up to 3 months. Thaw overnight in the fridge before baking, or bake from frozen, adding 25-30 minutes to the cooking time.ohsweetbasil​

Conclusion

This Lean Beef and Cauliflower Rice Potato Casserole proves that healthy eating doesn’t mean sacrificing comfort food. With its creamy cheese sauce, savory beef, and clever low-carb vegetable substitutions, you get all the satisfaction of traditional casseroles with a nutritional profile that supports your wellness goals.

Whether you’re following a strict keto diet, simply trying to eat fewer carbs, or just want a protein-packed family dinner that everyone will love, this versatile recipe adapts to your needs. The 28g of protein per serving keeps you full and satisfied, while the moderate carb count won’t derail your healthy eating plans.

For more delicious high-protein comfort food, explore our One-Pan Baked Tilapia or check out our complete Evening Eats collection. Don’t forget to visit our Recipes Trends section for the latest healthy cooking inspiration.

This casserole has become a staple in my meal prep rotation, and I hope it becomes one of yours too. Enjoy every creamy, cheesy bite!

Chef Maxime

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