Cheesy Ground Beef & Cauliflower Casserole

(52)

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.

Active Time:
30 mins
Total Time:
30 mins
Servings:
6
  • You can have a satisfying dinner ready in just 30 minutes with this hearty one-skillet casserole.
  • Using lean 93/7 ground beef is a great choice. It’s rich in protein and contains vitamin B12 and iron.
  • There is less grease and shrinkage when cooking lean ground beef versus fatty meat.

This Cheesy Ground Beef & Cauliflower Casserole is a one-skillet meal that will help you get dinner on the table in a snap. Protein-filled lean ground beef and antioxidant-rich cauliflower team up to create this hearty casserole, enriched with onions, bell peppers and tomatoes. Everything gains a spicy, earthy smokiness from chili powder, cumin and ground chipotle before this dish is finished with an ooey-gooey cheesy topping and studded with tangy pickled jalapeño slices. Keep reading for our expert tips, including ingredient substitutions.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • You can save on prep time by using prewashed and cut cauliflower florets. Plus, it won't introduce any extra moisture into the casserole. Chop the florets even further if they're not bite-sized enough.
  • We like freshly grated Cheddar because it's more flavorful. However, you can use pre-shredded if you wish, which will save you a little time.
  • If you use fatty ground beef, the meat will shrink a lot, and there will be a lot of grease. That's why we highly recommend lean ground beef.
  • We suggest using a green bell pepper for this recipe, but you can use a red or yellow bell pepper in casseroles like this one. And while we like the addition of the less spicy pickled jalapeño with its briny flavor, if you think it might be too spicy for you, you can leave it out.

Nutrition Notes

  • Ground beef is often thought of as unhealthy, but 93/7 ground beef—93% lean and 7% fat—is as lean as ground turkey. You want to use lean ground beef in this recipe so it's not swimming in grease. Ground beef provides your body with protein and several vitamins and minerals, including vitamin B12 and iron.
  • Cauliflower is a mighty cruciferous vegetable known for its cancer- and inflammation-fighting properties. Cauliflower is also low-carb, which is why some replace more carb-heavy foods, like rice and wheat flour, with cauliflower.
  • Tomatoes are loaded with the heart-healthy antioxidant lycopene and other cancer-fighting compounds. They're also loaded with vitamins A and C for a healthy immune system.
  • Cheddar cheese adds to the protein content of this casserole. It also brings in some probiotics—gut-loving bacteria—which will nosh on the fiber in the cauliflower, tomatoes and other veggies in this dish, helping them thrive and multiply.
Ingredients for the cheesy ground beef & cauliflower casserole recipe

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

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Ingredients

Original recipe (1X) yields 6 servings

  • 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

  • cup sliced pickled jalapeños

Directions

  1. Position rack in upper third of oven. Preheat broiler to high.

  2. Heat 1 tablespoon oil in a large broiler-safe skillet over medium heat. Add ½ cup onion and 1 bell pepper; cook, stirring, until softened, about 5 minutes. Add 1 pound beef and 3 cups cauliflower; cook, stirring and breaking the beef up into smaller pieces, until it is no longer pink, 5 to 7 minutes. Stir in 3 cloves garlic, 2 tablespoons chili powder, 2 teaspoons cumin, 1 teaspoon oregano, ½ teaspoon salt and ¼ teaspoon chipotle; cook until fragrant, about 1 minute. Add 15 ounces diced 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.

    Ingredients for the cheesy ground beef & cauliflower casserole mixed together in a skillet

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

  3. Sprinkle 2 cups cheese over the beef mixture and top with ⅓ cup sliced jalapeños. Broil until the cheese is melted and browned in spots, 2 to 3 minutes.

    Cheesy ground beef & cauliflower casserole

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

Equipment

Large broiler-safe skillet

Frequently Asked Questions

  • 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 ancho chile powder or ¼ teaspoon more chili powder.

  • How should I store and reheat the casserole?

    Allow the casserole to cool completely, then store it in an airtight container in the refrigerator for up to 3 days. When you're ready to reheat it, you have a couple of options: Add a little water to the casserole, cover it with foil and place it in a 350°F oven. Alternatively, cover it loosely with plastic wrap and heat it in the microwave in 1-minute intervals, stirring in between, until it is heated. Note: The ground beef should reach a safe temperature of 160°F.

  • Can I freeze this casserole?

    Absolutely. If you want, portion it into individual servings and wrap each well and tightly to prevent freezer burn, and place it in an airtight container or freezer-safe bag. It should last 2 to 3 months in the freezer. Let it thaw overnight in the refrigerator before reheating.

  • What can I serve with Cheesy Ground Beef & 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 our Mango & Avocado Salad or Pineapple & Cucumber Salad.

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
Added Sugars 0g 0%
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.

Additional reporting by
Carrie Myers, M.S.,
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
Jan Valdez,

Jan Valdez has years of experience working in test kitchens, primarily in research and development and product development. Her experience in the Good Housekeeping test kitchen in New York City launched a career in professional test kitchens.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.