Topping: Parmesan cheese for a low-carb twist

Introduction

If you’re craving comfort food but want to keep things low-carb, this Cheesy Hamburger and Cauliflower Rice Bake is just the dish for you! Packed with ground beef, seasoned cauliflower rice, and a cheesy sauce, this bake is a flavorful, hearty option for keto-friendly diets. Traditional rice is swapped out for cauliflower rice, making it a healthier yet satisfying alternative, and Parmesan cheese as a topping adds a sharp, salty twist. This casserole-style bake is perfect for meal prep, family dinners, or a quick weeknight meal.

Ingredients

For the Hamburger Mixture:

• 1 lb (450 g) ground beef
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp smoked paprika
• 1 tsp Italian seasoning
• 2 cups cauliflower rice (fresh or frozen)

For the Cheese Sauce:

• 2 tbsp butter
• 2 tbsp cream cheese
• 1/2 cup heavy cream
• 1 1/2 cups shredded cheddar cheese (plus more for topping)
• 1/4 tsp garlic powder
• Salt and pepper, to taste

Topping:

• 1/4 cup grated Parmesan cheese
• Fresh parsley, chopped (optional, for garnish)

Preparation

Step 1: Prepare the Hamburger Mixture

1. Preheat the oven to 375°F (190°C).
2. In a large skillet, heat a little oil over medium heat.
3. Add the ground beef and cook for 5-7 minutes, breaking it up as it browns.
4. Once the beef is nearly cooked, add the diced onions and minced garlic. Sauté for another 3-4 minutes until the onions soften.
5. Season with salt, pepper, smoked paprika, and Italian seasoning. Stir well.
6. Add the cauliflower rice and cook for 3-4 minutes, until it softens and most of the moisture evaporates.
7. Remove the mixture from the heat and set it aside.

Step 2: Make the Cheese Sauce

1. In a saucepan over medium heat, melt the butter and cream cheese together.
2. Add the heavy cream and stir until the mixture becomes smooth.
3. Gradually add the shredded cheddar cheese, stirring continuously until the cheese melts and the sauce thickens.
4. Season with garlic powder, salt, and pepper to taste. Remove from heat.

Step 3: Assemble the Casserole

1. In a baking dish, spread the hamburger and cauliflower rice mixture evenly.
2. Pour the cheese sauce over the top, spreading it evenly with a spoon or spatula.
3. Sprinkle a layer of extra shredded cheddar cheese on top.

Step 4: Bake the Casserole

1. Bake in the preheated oven for 15-20 minutes, until the cheese is bubbly and slightly golden on the edges.
2. Remove the dish from the oven and sprinkle grated Parmesan cheese over the top.
3. Return the casserole to the oven and bake for an additional 5 minutes until the Parmesan melts and becomes slightly crispy.

Step 5: Serve

1. Let the bake rest for 5 minutes before serving to allow the cheese to set.
2. Garnish with fresh parsley, if desired, and enjoy!

Cooking Note

• Make it dairy-free: Use plant-based cream cheese, heavy cream, and shredded cheese alternatives if needed.
• Meal prep tip: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.
• Substitute the beef: Ground turkey or chicken can be used in place of beef for a lighter option.

Serving Suggestions

• Serve alongside a simple green salad or steamed asparagus to keep it low-carb.
• Add a side of keto garlic bread or roasted Brussels sprouts for extra texture and flavor.

Tips

1. Use fresh cauliflower rice: If using frozen cauliflower rice, drain any excess water to avoid a watery bake.
2. Add veggies: Mix in chopped bell peppers, mushrooms, or spinach to boost the nutritional value.
3. Make it extra cheesy: Use a blend of cheeses like mozzarella, Gouda, or Monterey Jack for added depth.
4. Double the recipe: This bake is freezer-friendly—make two batches and freeze one for later.

Prep Time

15 minutes

Cooking Time

25 minutes

Total Time

40 minutes

Nutritional Information (Per Serving)

• Calories: 420
• Protein: 27g
• Sodium: 800 mg
• Carbohydrates: 7g
• Fat: 32g
• Fiber: 2g

Conclusion

This Cheesy Hamburger and Cauliflower Rice Bake is a satisfying and delicious dish that delivers all the comfort of a traditional casserole with a low-carb twist. The flavorful hamburger mixture, creamy cheese sauce, and perfectly baked Parmesan topping create a meal that is both healthy and indulgent. Whether you’re following a low-carb or keto lifestyle or just want a cozy dinner, this bake will hit the spot every time.

Cheesy Hamburger and Cauliflower Rice Bake

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• Author: Imili Johnson
• Total Time: 40 minutes

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Ingredients

Scale 1x2x3x

For the Hamburger Mixture:

• 1 lb (450 g) ground beef
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp smoked paprika
• 1 tsp Italian seasoning
• 2 cups cauliflower rice (fresh or frozen)

For the Cheese Sauce:

• 2 tbsp butter
• 2 tbsp cream cheese
• 1/2 cup heavy cream
• 1 1/2 cups shredded cheddar cheese (plus more for topping)
• 1/4 tsp garlic powder
• Salt and pepper, to taste

Topping:

• 1/4 cup grated Parmesan cheese
• Fresh parsley, chopped (optional, for garnish)

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Instructions

Step 1: Prepare the Hamburger Mixture

1. Preheat the oven to 375°F (190°C).
2. In a large skillet, heat a little oil over medium heat.
3. Add the ground beef and cook for 5-7 minutes, breaking it up as it browns.
4. Once the beef is nearly cooked, add the diced onions and minced garlic. Sauté for another 3-4 minutes until the onions soften.
5. Season with salt, pepper, smoked paprika, and Italian seasoning. Stir well.
6. Add the cauliflower rice and cook for 3-4 minutes, until it softens and most of the moisture evaporates.
7. Remove the mixture from the heat and set it aside.

Step 2: Make the Cheese Sauce

1. In a saucepan over medium heat, melt the butter and cream cheese together.
2. Add the heavy cream and stir until the mixture becomes smooth.
3. Gradually add the shredded cheddar cheese, stirring continuously until the cheese melts and the sauce thickens.
4. Season with garlic powder, salt, and pepper to taste. Remove from heat.

Step 3: Assemble the Casserole

1. In a baking dish, spread the hamburger and cauliflower rice mixture evenly.
2. Pour the cheese sauce over the top, spreading it evenly with a spoon or spatula.
3. Sprinkle a layer of extra shredded cheddar cheese on top.

Step 4: Bake the Casserole

1. Bake in the preheated oven for 15-20 minutes, until the cheese is bubbly and slightly golden on the edges.
2. Remove the dish from the oven and sprinkle grated Parmesan cheese over the top.
3. Return the casserole to the oven and bake for an additional 5 minutes until the Parmesan melts and becomes slightly crispy.

Step 5: Serve

1. Let the bake rest for 5 minutes before serving to allow the cheese to set.
2. Garnish with fresh parsley, if desired, and enjoy!

• Prep Time: 15 minutes
• Cook Time: 25 minutes

Nutrition

• Calories: 420
• Sodium: 800 mg
• Protein: 27g