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- 1 pound ground beef - 1 cup cauliflower rice (fresh or frozen) - 2 cups fresh spinach, roughly chopped - 1 cup heavy cream - 1 cup shredded sharp cheddar cheese - 1/2 cup onion, finely diced - 1 teaspoon garlic powder - 1 teaspoon Italian seasoning blend - Salt and freshly cracked black pepper, to taste - 2 tablespoons extra virgin olive oil Choosing fresh ingredients makes a big difference. Look for bright green spinach with no wilting. For cauliflower rice, ensure it is firm and free of brown spots. When picking beef, choose lean cuts with a bright red color. The onion should feel firm and have a strong scent. When shopping, I recommend a few trusted brands. For ground beef, look for brands like Omaha Steaks or ButcherBox. They offer quality meats. For cheese, I like Tillamook for its rich flavor. For heavy cream, choose organic options like Organic Valley. These brands help keep your keto meals tasty and healthy. {{ingredient_image_2}} First, set your oven to 375°F (190°C). This helps the casserole bake just right. While the oven heats up, grab a large skillet. Add 2 tablespoons of extra virgin olive oil. Heat it over medium heat until it shimmers. This oil gives flavor and helps cook the beef and veggies well. Once the oil is hot, add 1/2 cup of finely diced onion. Sauté for 3-4 minutes. The onions should turn soft and fragrant. Next, add 1 pound of ground beef. Break it apart with a spatula. Cook for 5-7 minutes until it browns. If there is excess fat, drain it. After that, add 1 cup of cauliflower rice and 2 cups of roughly chopped fresh spinach. Stir and let it cook for another 3-4 minutes. The spinach should wilt, and the cauliflower should soften. In a bowl, whisk together 1 cup of heavy cream, 1 teaspoon of garlic powder, and 1 teaspoon of Italian seasoning. Add a pinch of salt and freshly cracked black pepper. Mix it well. Pour this creamy blend into the skillet. Stir everything to coat the ingredients fully. Then, transfer the mix into a greased 9x13 inch casserole dish. Spread it out evenly. Top it with 1 cup of shredded sharp cheddar cheese. Bake in the oven for 25-30 minutes. The cheese should become bubbly and golden. After baking, let it cool for about 5 minutes before serving. To brown ground beef, start with a hot skillet. Heat olive oil until it shimmers. Add your beef and break it up. Stir it often. Cook for 5 to 7 minutes. You want it to be brown all over. This adds great flavor to your casserole. If it looks greasy, drain the fat. This keeps your dish from being soggy. Meal prep can save you time. Chop your onion and spinach ahead of time. You can also prepare the cauliflower rice in advance. Store them in the fridge. When it's time to cook, you can toss everything in the skillet quickly. You can cook the beef earlier too. Store it in the fridge or freezer. This way, you can assemble the casserole in no time. For a creamy casserole, use heavy cream. Whisk it well with seasonings before adding it to the skillet. This helps to coat the beef and veggies evenly. Stir often to mix the flavors. If it looks too thick, add a splash of water or broth. It should be smooth and creamy. This will make every bite rich and delicious. Pro Tips Use Fresh Ingredients: Opt for fresh spinach and cauliflower rice for the best flavor and texture in your casserole. Customize Your Cheese: Experiment with different cheese varieties, like mozzarella or pepper jack, for a unique twist on the dish. Meal Prep Friendly: This casserole can be made ahead of time and stored in the fridge for a quick weeknight meal—just reheat before serving. Adjust Seasonings: Feel free to modify the seasoning to your taste; adding a pinch of red pepper flakes can give it a nice kick! {{image_4}} You can change the protein in your keto casserole. Ground turkey works well. It is lean and tasty. You can also use sausage for a spicy kick. Choose a low-carb sausage for the best results. Both options keep the dish flavorful. Adding vegetables boosts the nutrition of your casserole. You can try zucchini, bell peppers, or broccoli. Just chop them small to mix well. This extra color makes the meal more fun. It also adds fiber, which is great for digestion. If you want a dairy-free version, use nutritional yeast. It gives a cheesy flavor without milk. Another option is to use vegan cheese. Make sure it melts well. These options keep your casserole delicious while fitting your diet. After enjoying your keto casserole, store any leftovers in an airtight container. I recommend letting the dish cool first. This helps keep the texture just right. Place the container in the fridge. It stays fresh for about 3 to 4 days. If you want to enjoy it later, freezing is a good option. To reheat your casserole, preheat your oven to 350°F (175°C). Place the casserole in an oven-safe dish. Cover it with foil to keep it moist. Heat for about 20-25 minutes. You want it warm all the way through. If you're in a hurry, the microwave works too. Just heat it in short bursts, stirring in between, until hot. For longer storage, you can freeze the casserole. First, let it cool completely. Then, wrap it tightly in plastic wrap. Next, place it in a freezer-safe bag or container. It can last up to 3 months in the freezer. When you're ready to eat it, thaw it overnight in the fridge. Reheat as mentioned above, and enjoy your tasty meal! Yes, this casserole is great for meal prep. You can make it ahead of time and store it in the fridge. Just divide it into portions. It stays tasty for up to four days. When you want to eat, simply reheat a portion in the oven or microwave. This saves time during busy weeks. You can make this casserole vegetarian by swapping the ground beef. Use cooked lentils or mushrooms instead. Both options add great texture and flavor. You can also add more veggies, like bell peppers or zucchini, for extra nutrition. Just make sure to adjust the cooking time if needed. Each serving of this casserole has about 6 grams of carbs. Most of these come from the cauliflower rice and spinach. This recipe fits well into a keto diet. You can enjoy it without worrying about carbs. It's a filling meal that keeps you on track with your goals. This blog post covered all you need for a tasty casserole. We discussed fresh ingredients, cooking steps, and tips for a creamy dish. You learned how to swap proteins and veggies too. Plus, we provided helpful storage methods for leftovers. In the end, this recipe is friendly for meal prep and adaptable for diets. Enjoy your cooking journey, and have fun creating your own version!

Savory Keto Casserole Delight

A delicious and creamy casserole packed with ground beef, cauliflower rice, and spinach, topped with sharp cheddar cheese.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine Keto
Servings 4
Calories 400 kcal

Ingredients
  

  • 1 pound ground beef
  • 1 cup cauliflower rice (fresh or frozen)
  • 2 cups fresh spinach, roughly chopped
  • 1 cup heavy cream
  • 1 cup shredded sharp cheddar cheese
  • 0.5 cup onion, finely diced
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning blend
  • to taste salt and freshly cracked black pepper
  • 2 tablespoons extra virgin olive oil

Instructions
 

  • Preheat your oven to 375°F (190°C) to prepare for baking.
  • In a large skillet, heat the olive oil over medium heat until shimmering. Add the diced onions and sauté for about 3-4 minutes, or until they become translucent and fragrant.
  • Introduce the ground beef to the skillet, breaking it apart with a spatula. Cook for 5-7 minutes, or until the meat is browned and fully cooked, ensuring to drain any excess fat if necessary.
  • Add the cauliflower rice and chopped spinach to the skillet, continuing to cook for an additional 3-4 minutes until the spinach has wilted and the cauliflower is tender.
  • In a separate mixing bowl, whisk together the heavy cream, garlic powder, Italian seasoning, and a good pinch of salt and pepper. Make sure to mix thoroughly to combine.
  • Pour the creamy mixture into the skillet, stirring well to ensure all the flavors meld together and every ingredient is coated evenly.
  • Carefully transfer the entire mixture into a greased 9x13 inch (23x33 cm) casserole dish, spreading it out evenly.
  • Generously sprinkle the shredded cheddar cheese atop the mixture, ensuring it covers the surface nicely.
  • Place the casserole in the preheated oven and bake for 25-30 minutes, or until the cheese is bubbly and turns a beautiful golden brown.
  • Once baked, remove the casserole from the oven and allow it to cool for about 5 minutes. This resting time will help the dish set for easier serving.

Notes

Garnish each serving with a sprinkle of fresh parsley or a dollop of sour cream for an extra touch of flavor and color.
Keyword beef, casserole, cheese, keto, low carb