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Italian Keto Beef & Cauliflower Rice Casserole

This Italian keto beef casserole makes the perfect weeknight meal. It’s quick, easy, family-friendly, and flat-out delicious! 

It’s a keto beef casserole that uses ground beef and combines it with cauliflower rice, Italian tomato sauce, and cheeses for the perfect combo!

Bring a casserole dish the entire family will love with very little prep time. It’s a complete meal that clocks in at only 6.6 net carbs per serving. 

If you’re looking for an easy keto recipe that deserves to make it into your keto meal plan, plus, makes comfort food healthy this low-carb ground beef casserole is it!

 

 

Italian Keto Beef  & Cauliflower Rice Casserole

Keto Italian Beef And Cauliflower Rice Casserole

Keto Italian Beef And Cauliflower Rice Casserole

 

Who doesn’t love a good casserole for dinner? Especially a keto-friendly one!

Here at FITTOSERVEGROUP, we can’t seem to get enough keto casserole recipes

Look, in general, casseroles can get a bad rap as being full of processed canned food, lots of carbs, and overall unhealthy.

Thankfully, that doesn’t have to be the case.

I’m here to tell you that great-tasting, healthy casseroles like this low-carb Italian beef & cauliflower rice casserole are not only delicious, but they are meals your whole family will want.

What Is Italian Keto Beef Casserole?

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This Italian beef casserole features ground beef, cauliflower rice, and Italian red sauce and is topped with mozzarella and parmesan cheese for a tasty casserole.

By swapping out the white rice that is traditional in this recipe for cauliflower rice it keeps things on the much lighter side.

It’s an easy dinner that even those not doing a low-carb diet will embrace. After all, it’s a cheesy Italian beef bake that just happens to also be keto-friendly! Winning!

Ingredients Needed To Make This Italian Keto Beef Casserole

ingredients needed for keto Italian beef casserole

ingredients needed for keto Italian beef casserole

The following are the ingredients you’ll need to make this keto Italian beef casserole.

Note that the full printable recipe card is at the bottom of the page along with the nutritional information.

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you, I will earn a commission if you click through and make a purchase.

Keto Beef Casserole Ingredients

Italian Sauce

How To Make A Keto Italian Beef Casserole

keto Italian beef & cauliflower rice casserole process pictures

keto Italian beef & cauliflower rice casserole process pictures

Making this ground beef keto casserole is pretty straightforward. You’ll start by cooking the frozen cauliflower, I like using bags that can be microwaved for added convenience.

If frozen cauliflower isn’t an available option for you, refer to keto cauliflower rice to make your own. 

Then you’ll proceed to cook the ground beef and set it aside. Next, you’ll make the homemade Italian sauce.

Once everything is cooked it’s just a matter of assembling the casserole by adding the ground beef mixture, as the first layer of the casserole and then adding the cauliflower rice on top of the beef spreading it evenly over the ground beef.

Then you’ll add the tomato sauce over the cauliflower rice layer over the entire surface of the casserole.

Next, you’ll sprinkle the shredded mozzarella cheese over the tomato sauce layer and then bake for 35-45 minutes until the cheese melts and the casserole is golden brown around the edges.

Tips To Make A Low Carb Italian Beef Casserole

Something to keep in mind when making this ground beef casserole is the use of lean ground beef.  I opted for 85% lean ground beef because it prevents the casserole from being too greasy when served.

I promise you won’t miss the flavor of the fat since it’s l0aded with other delicious flavors.

Another thing to keep in mind is that although I have shared a homemade Italian sauce, you could save further time by using a keto-friendly sauce like Rao’s marinara sauce. If you go with the prepared sauce option, you will need about a jar and a half. 

How To Tenderize Ground Beef With Baking Soda?

When cooking ground beef I like sprinkling a little baking soda over the raw meat before cooking and letting it sit for 15 minutes. Why? It helps tenderize the ground beef. 

Adding some baking soda helps break down the meat quickly so that you don’t have large clumps of beef. The general rule is to add 1/4 teaspoon per pound of beef and it’s why I added 1/2 teaspoon to the recipe.

I love using this great hack anytime I make a low carb ground beef recipe because it always speeds things up and allows the ground meat to cook more evenly.

This is totally optional, just note that it will take a little longer to cook the ground beef if you omit it.

What To Serve With Italian Keto Beef Casserole?

What’s especially nice about a casserole like this is that it has it all. Dinner time just got easy with this great meal. It’s a hearty ground beef recipe that uses ground meat and cheese for protein and cauliflower rice and tomato sauce as veggies. 

It’s a complete filling meal on its own, no sides really needed. 

However, if you are wanting to stretch the meal further, there are a few sides that work well with the flavorings of this Italian casserole.

I sure hope you will make this Italian keto beef and cauliflower rice casserole. Don’t forget to visit our entire collection of keto casseroles for more delicious options!

Please remember to tag us on Instagram and Facebook with your pictures if you decide to make it. I can’t tell you how encouraging it is to see how well you are all duplicating our little recipes.

More Keto Ground Beef Recipes

Be sure to visit our entire collection of low-carb ground beef recipes!

Grab Our Books & APP

In case you don’t know we have authored two books for you, Essential Keto Bread and Essential Keto Desserts both inspired by your requests over the years. It’s my prayer these keto cookbooks will help make keto a delicious breeze for you.

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keto Italian beef casserole in a baking dish

Italian Keto Beef Casserole

Yield: 10
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

If you're wanting a keto-friendly ground beef recipe, this Italian keto beef and cauliflower rice casserole. Enjoy a cheesy hamburger casserole loaded with Italian flavors minus all the carbs!

Ingredients

  • 2 pounds of lean ground beef
  • 1 teaspoon of garlic powder
  • 1/2 teaspoon of black pepper
  • 1 teaspoon of onion powder
  • 1 tablespoon of Italian herb seasoning, salt-free
  • 1/2 teaspoon of baking soda (optional refer to notes below)

  • 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
  • 2 tablespoons of Italian herb seasoning (salt-free)
  • 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

Instructions

  1. Cook the 24 ounces of frozen cauliflower rice in the microwave according to the instructions on the bag and place it in a small bowl. Set it aside.
  2. Over medium-high heat in a large skillet brown the ground beef. Break up the meat and sprinkle the baking soda and seasonings. If you opt to tenderize the ground beef with baking soda it will need to sit for about 15 minutes before cooking the meat. Cook the meat until brown being sure to break it into pieces with a spatula until cooked. Place the browned ground beef in a 13x 9-inch baking dish.
  3. Proceed to make the Italian tomato sauce.

Italian Tomato Sauce

  1. In a small pot over medium-high heat cook the onions and garlic with 2 tablespoons of olive oil. Cook until the onions and garlic are tender and translucent about 10 minutes.
  2. Next, add the canned tomatoes and all the dry herbs and seasoning. Reduce the heat to medium and allow the sauce to simmer for about 5 minutes. Then set it aside.

Assembling The Casserole

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


Notes

You could substitute the homemade Italian sauce for 1 1/2 jars of Rao's keto-friendly sauce to save extra time.

How To Tenderize Ground Beef With Baking Soda?

When cooking ground beef I like sprinkling a little baking soda over the raw meat before cooking and letting it sit for 15 minutes Why? It helps tenderize the ground beef. Adding some baking soda helps break down the meat quickly so that you don't have large clumps of beef. The general rule is to add 1/4 teaspoon per pound of beef and it's why I added 1/2 teaspoon to the recipe. This is totally optional, just note that it will take a little longer to cook the ground beef if you omit it.

Note:

This recipe can be halved easily

Nutrition Information:
Yield: 10 Serving Size: 1
Amount Per Serving: Calories: 287Total Fat: 12.1gSaturated Fat: 3.3gCholesterol: 87mgSodium: 805mgCarbohydrates: 9.1gNet Carbohydrates: 6,6gFiber: 2.5gSugar: 4.6gProtein: 31.5g

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