Low Carb Hamburger Casserole
This Low Carb Hamburger Casserole is a comforting, protein-packed reinterpretation of a Midwest classic with a healthy modern twist. By swapping traditional pasta for riced cauliflower and using full-fat cheeses, this dish keeps all the rich, savory flavors of a classic casserole while staying keto-friendly and gluten-free. Perfect for weeknights, it’s hearty, satisfying, and loved by low-carb eaters and carb-lovers alike.
Ingredients
- 1 lb ground beef 80/20 for optimal flavor and fat balance
- 1 medium yellow onion finely diced
- 3 cloves garlic minced
- 1 tsp smoked paprika
- ½ tsp dried oregano
- 1 tsp kosher salt adjust to taste
- ½ tsp freshly ground black pepper
- 2 cups riced cauliflower fresh or frozen, thawed and drained if using frozen
- 1 cup sour cream full-fat for texture and richness
- 1 cup shredded cheddar cheese sharp cheddar for bold flavor
- ½ cup cream cheese softened
- 2 tbsp olive oil
- ¼ cup chopped parsley for garnish
Instructions
- Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with olive oil or nonstick spray.
- In a large skillet over medium-high heat, heat olive oil. Add diced onion and cook for 2–3 minutes until soft and translucent.
- Add the ground beef and cook until browned, about 6–8 minutes. Break it up with a spatula as it cooks. Drain excess fat if necessary.
- Stir in garlic, paprika, oregano, salt, and pepper. Cook for another 1–2 minutes until garlic is fragrant.
- Reduce heat to low and stir in sour cream and cream cheese until fully incorporated and creamy.
- Fold in the riced cauliflower, mix well, and let the mixture heat through for 3–4 minutes to absorb flavors.
- Transfer the mixture to the prepared baking dish, spreading it evenly. Sprinkle shredded cheddar evenly over the top.
- Bake uncovered for 20–25 minutes until the cheese is bubbly and lightly golden.
- Remove from oven, rest for 5 minutes, then garnish with chopped parsley and serve warm.
Notes
- For a spicier version, add 1/2 teaspoon crushed red pepper flakes or chopped jalapeño to the sautéed beef.
- You can substitute Greek yogurt for sour cream for a tangier, protein-rich option.
- Prep Ahead Tip: Cook the filling a day in advance and assemble just before baking.
Nutrition
Calories: 478kcalCarbohydrates: 9gProtein: 21gFat: 40gSaturated Fat: 18gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gTrans Fat: 1gCholesterol: 114mgSodium: 651mgPotassium: 510mgFiber: 2gSugar: 4gVitamin A: 1061IUVitamin C: 31mgCalcium: 230mgIron: 2mg
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