Cheesy Ground Beef & Cauliflower Casserole

4.7

(40)

35 Reviews

Ground beef and cauliflower combine to create a hearty weeknight casserole that both kids and adults will love. Serve with tortilla chips and sour cream.

Carolyn Casner

Updated on August 6, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Tested by

EatingWell Test Kitchen

Active Time:

30 mins

Total Time:

30 mins

Servings:

Nutrition Profile:

Low-Carb Nut-Free Soy-Free High-Protein Egg-Free Gluten-Free

Jump to Nutrition Facts

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Ingredients

1 tablespoon extra-virgin olive oil
½ cup chopped onion
1 medium green bell pepper, chopped
1 pound lean ground beef
3 cups bite-size cauliflower florets
3 cloves garlic, minced
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
½ teaspoon salt
¼ teaspoon ground chipotle
1 (15 ounce) can no-salt-added petite-diced tomatoes
2 cups shredded extra-sharp Cheddar cheese
⅓ cup sliced pickled jalapeños

Directions

Position rack in upper third of oven. Preheat broiler to high.
Heat oil in a large broiler-safe skillet over medium heat. Add onion and bell pepper; cook, stirring, until softened, about 5 minutes. Add beef and cauliflower; cook, stirring and breaking the beef up into smaller pieces, until it is no longer pink, 5 to 7 minutes. Stir in garlic, chili powder, cumin, oregano, salt and chipotle; cook until fragrant, about 1 minute. Add tomatoes and their juices; bring to a simmer and cook, stirring occasionally, until liquid is reduced and the cauliflower is tender, about 3 minutes more. Remove from heat.

Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Sprinkle cheese over the beef mixture and top with sliced jalapeños. Broil until the cheese is melted and browned in spots, 2 to 3 minutes.

Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

Equipment

Large broiler-safe skillet

Frequently Asked Questions

What are the health benefits of cauliflower?

Like broccoli, cauliflower is a cruciferous vegetable and cruciferous vegetables have been shown to have a wealth of health benefits. The compounds in cauliflower may help protect against some cancers, lower your risk of heart disease, and possibly protect you from Alzheimer's and Parkinson's diseases.
Is cheese healthy?

Despite it containing saturated fat, including a little cheese in your diet has some impressive health benefits, including possibly reducing your risk of heart disease and diabetes, improving your cholesterol and increasing your muscular strength. Nibbling on cheese may even help you live longer.
Can I use ground turkey instead of ground beef?

Yes, you can! We use lean ground beef for this recipe, but lean ground turkey or ground chicken would work nicely in this casserole.
What is ground chipotle and what's a good substitute?

Ground chipotle is a spice made from chipotle peppers, which are smoked and dried jalapeños. It's mildly spicy with a smoky flavor. If you can't find ground chipotle, you can substitute it with ancho chile powder or ¼ teaspoon more chili powder.
Can I make this casserole ahead?

Yes, you can bake the casserole ahead, cool completely and refrigerate in an airtight container for up to 3 days.
What can I serve with cheesy ground beef and cauliflower casserole?

Serve this hearty casserole with tortilla chips or sweet potato chips and a dollop of sour cream or Greek yogurt. It also pairs well with salads like Southwest Chopped Salad with Tomatillo Dressing, Mango & Avocado Salad or Pineapple & Cucumber Salad.

Additional reporting by Carrie Myers and Jan Valdez

Originally appeared: EatingWell.com, September 2021

Nutrition Facts (per serving)

351	Calories
23g	Fat
11g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 cup
Calories 351
% Daily Value *
Total Carbohydrate 11g	4%
Dietary Fiber 3g	11%
Total Sugars 4g
Protein 26g	52%
Total Fat 23g	29%
Saturated Fat 11g	55%
Cholesterol 86mg	29%
Vitamin A 1522IU	30%
Sodium 672mg	29%
Potassium 639mg	14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.