Keto Beef & Cauliflower Rice Casserole


  • 2 pounds of lean ground beef
  • 1 teaspoon of garlic powder
  • 1/2 teaspoon of black pepper
  • 1 teaspoon of onion powder
  • salt-free 1 tablespoon of Italian herb seasoning,
  • 1/2 teaspoon of baking soda
  • 24 ounces of frozen cauliflower rice cooked
  • 2 cups of shredded mozzarella cheese

Italian Sauce

  • 28 ounce can of crushed tomato sauce
  • 1 medium onion chopped
  • 4 garlic cloves minced
  • 2 tablespoons of olive oil
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of onion powder
  • (salt-free) 2 tablespoons of Italian herb seasoning
  • 1 teaspoon of salt
  • 1/2 teaspoon of black pepper
  • 1/4 teaspoon of red pepper flakes

Parsley Garnish

  • 1/4 cup of fresh parsley chopped


  1. According to the instructions on the bag, cook the TWENTY FOUR ounces of frozen cauliflower rice in the microwave and place it in a small bowl. Put it aside.
  2. In a large skillet, over medium-high heat brown the ground beef. Break up the meat and sprinkle the seasonings and baking soda. With baking soda, if you opt to tenderize the ground beef, it will need to sit before cooking the meat, for about FIFTEEN minutes. Cook the meat until it gets brown being and with a spatula, sure to break it into pieces until it gets cooked. In a baking dish(13x 9-inch), place the browned ground beef.
  3. To make the tomato sauce(Italian), proceed.

Italian Tomato Sauce

  1. Cook the onions and garlic with TWO tablespoons of olive oil in a small pot over medium-high heat. Cook until the onions and garlic, for about TEN minutes is translucent and tender.
  2. Next, add all the dry herbs and seasoning, and canned tomatoes. To medium, reduce the heat and for about FIVE minutes, allow the sauce to simmer. Then put it aside.

Assembling The Casserole

  1. To the bottom of the baking dish, start by adding the ground beef.
  2. Next, on the top of the ground beef, add the cooked cauliflower rice spreading it evenly.
  3. Over the cauliflower rice layer, add the tomato sauce and over the surface, spread it evenly.
  4. Next, over the tomato sauce layer, sprinkle the shredded mozzarella cheese.
  5. Then over the entire surface of the casserole, sprinkle the grated parmesan cheese.
  6. Until the cheese melts and has lightly browned around the edges, bake the casserole for 35-45 minutes.
  7. Lastly, with fresh chopped parsley, sprinkle the top of the casserole and serve hot.
  8. For THREE days, refrigerate leftovers/in an airtight container, freeze for up to THREE weeks.

Nutrition Information:

Amount Per Serving:
TOTAL FAT: 12.1g
SODIUM: 805mg
FIBER: 2.5g
SUGAR: 4.6g
PROTEIN: 31.5g

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