Cauliflower Hamburger Casserole

Tried a new recipe the other night…….and even the kids liked it!!!! In fact, I hardly got any!!!! 😉

This is a low-carb dish with lots of flavour and leftovers worked great for meals to take to work!

Cauliflower rice has become quite popular. Apparently, you can buy it frozen in bags, already chopped fine. I just make my own…….I mean I have to justify the money I just spent on a new food processor!!!

Ground beef and onion were sautéed together and then riced cauliflower added to the pan.

I added chopped fresh kale and seasonings.

Then I cooked it briefly in pan until kale was somewhat wilted and cauliflower had softened.

I added it to my Pampered Chef stoneware 9″ x 13″ baking pan. The recipe called for a pan this size but, as witnessed by the white casserole dish slightly behind, I wasn’t sure it would fill it enough. Of course, once I started spooning it into the casserole dish, I quickly realized that the recipe was right. Who knew….. 🙂

Note the impressive ‘seasoned’ stoneware!!! (vs the dirty white casserole dish!!!)

Final touch: grated cheese on top!!

It was baked at 375 degrees for approximately 25 minutes.

As per usual…..I modified and made substitutions. They are listed at the end of the recipe below.

Cheesy Ground Beef and Cauliflower Rice Casserole | Low Carb & Keto-Friendly Casserole

0 from 0 votes
Prep Time 30 mins
Cook Time 25 mins
Course Main Course
Servings 8
Calories 319 kcal

Ingredients
  

  • 1 lb ground beef
  • 1 medium onion
  • 3 cloves garlic
  • 1 tsp italian seasoning
  • 1.2 tsp paprika
  • salt and pepper, to taste
  • 6 ounces baby spinach
  • 1 small cauliflower, chopped tiny, like rice (can use bag of frozen cauliflower rice)
  • 1 cup sour cream
  • 1 tbs butter
  • 1/2 tsp dried basil
  • 8 ounces shredded cheese

Instructions
 

  • Preheat oven to 375 degrees
  • Brown beef, onion, and garlic together in frying pan
  • Add italian seasoning, salt, and pepper to pan
  • Continue to cook, breaking up meat with spoon, until meat is fully cooked
  • Add in spinach and cauliflower and cook stirring frequently until slightly wilted and somewhat soft
  • Remove from heat, drain liquid if necessary
  • Add sour cream, basil, and butter stirring until creamy
    Add a little bit of milk if too thick
  • Put everything in greased 9" x 13" baking dish
  • Top with shredded cheese
  • Bake 22-25 minutes
  • Remove from oven and let stand several minutes before cutting and serving

Notes

I modified a bit.  I used:
  • chopped kale instead of spinach.  
  • homemade chipotle powder instead of paprika (season to taste) 
Along with the Italian seasoning, I also added:
  • fresh oregano
  • fresh rosemary
 

The original recipe I started with was a Pinterest find and you can see it here .

Nutrition

Serving: 8gCalories: 319kcalCarbohydrates: 6gProtein: 18gFat: 25gSaturated Fat: 12gCholesterol: 81mgSodium: 279mgPotassium: 457mgFiber: 1gSugar: 2gVitamin A: 2432IUVitamin C: 25mgCalcium: 224mgIron: 2mg
Tried this recipe?Let us know how it was!

Pizza With Coconut Flour Crust

I can’t claim to be doing Keto, but I do try to limit my carbs. I try to save carb counts for the things I enjoy most like the odd slice of sprouted grain bread, the occasional treat like Josiah’s amazing banana cake, fresh fruit, and wine!!

Some of the things I really love are quite high in useless carbs and one of those things is pizza!!! I still want pizza and I have tried numerous lower-carb versions of crust, but so far, this has been my absolute favourite.

I found the recipe, where else, but on Pinterest. Who ever invented Pinterest will forever have my eternal gratitude and respect. Nothing short of brilliant!!! Gone are the days when I had to have passwords and accounts on numerous recipe sites, and trying to remember which site the recipe I was wanting to make, had been found on.

Coconut flour is quickly becoming a favourite as well. While almond flour is frequently used for lower carb recipes, I find coconut flour to be much more economical, easier to digest, nutritious, and I love the flavour.

“Coconut flour is a gluten-free flour made solely from coconuts. Rich in fiber and MCTs, it may promote stable blood sugar, good digestion, and heart health. It may also boost weight loss and fight some infections. Plus, it’s delicious and versatile, making it a smart choice when choosing flour alternatives.”

https://www.healthline.com/nutrition/coconut-flour#what-it-is


So, without further adieu, here is the recipe I used. I also added some dried basil to the crust.

Coconut Flour Pizza Crust

Delicious, pliable, low-carb count pizza crust
0 from 0 votes
Prep Time 5 mins
Cook Time 25 mins
Course Main Course
Cuisine Italian
Servings 6
Calories 86 kcal

Equipment

  • Bowl, pizza stone

Ingredients
  

  • 4 eggs
  • 2 tbsp water
  • 1/4 cup coconut flour
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp dried basil
  • 1/3 cup parmesan cheese shredded

Instructions
 

  • Beat eggs together in a bowl
  • Add water
  • In separate bowl combine remaining ingredients
  • Add dry ingredients to egg and water mixture
  • Whisk together until well combined
  • Spread batter on 12" pizza stone/pan or in 9"x13" pan
  • Bake crust for ten minutes @ 400 degrees F
  • Remove from oven and add desired toppings.
  • Return to 400 degree F oven for until well browned
  • ENJOY!!!

Notes

I topped my pizza fairly heavily with Alfredo sauce, chopped peppers, bacon, sliced mushrooms that I had lightly sautéed to sweat out extra moisture, arugula, and shredded mozzarella.  I would have added sliced green olives as well, but my husband forgot to pick them up at the grocery store!!! 
Original recipe post found here

Nutrition

Calories: 86kcal
Tried this recipe?Let us know how it was!