Low Carb Hamburger Casserole

Simple Low Carb Hamburger Casserole made with cauliflower instead of pasta. This dish is seasoned with the same spices you use for tacos and topped with CHEESE!

Low carb hamburger casserole topped with cheese on a black plate

Low Carb Hamburger Casserole

Alrighty, guys! I’ve made this dish about four times in the last month and it’s yummilicious as well as super easy to make!

Sooo, if you want a quick dish that’s hearty and healthy, then be sure to keep this recipe handy!

Each time I made this hamburger casserole I tweaked it a little differently. At first, I whipped the cauliflower into a creamy mashed potato-like consistency.

Another time it was topped it with a cheese sauce instead of shredded cheese, and thereafter the dish was simply seasoned with salt and pepper.

My favorite is this chunky cauliflower dish spiced up with with taco seasoning!

Cooked cauliflower for low carb hamburger casserole

Hamburger casserole without pasta!

Did you grow up with Hamburger Helper?  It’s a pre-packaged pasta dish that’s super easy and economical meal to make.  All you need to do is add ground beef.

My mom was an amazing cook and didn’t serve many pre-packaged foods, but when my kids were young I admit that I turned to Hamburger Helper and Kraft Mac n’ Cheese more times than I wish to admit.

Every kid needs to experience mediocre dishes.  It’s a kid-hood rite of passage! Right?!

Keto ground beef casserole

I have lowered my sugar intake and incorporated low carb meals into our diets for years, but adding more good fats to my meals and following a Ketogenic Diet is a more recent endeavor.

It’s never too late to modify food choices, which is what I did with this cauliflower hamburger casserole by turning a classic dish in to a low carb family favorite meal!

I love the texture of the cauliflower in this dish. The florets are soft on the outside, but still firm when you bite into them, so you really feel like you are enjoying a comfort casserole dish like meat and potatoes or meat and pasta!

Low Carb Hamburger Casserole in a glass baking dish

Put this Low Carb Hamburger Casserole is your recipe rotation, and get creative with additional toppings! How about adding bacon or slices of avocado!

For more low carb hamburger casseroles try these delicious recipes!

  1. Cheeseburger casserole
  2. Low carb cheeseburger casserole
  3. zucchini pizza casserole
  4. Cabbage beef skillet

You also might be interested in these keto casserole recipes!

Low Carb Hamburger Casserole made with cauliflower instead of pasta and seasoned with taco spices, and then baked with cheddar cheese!
Low Carb Hamburger Casserole on a black plate

Low Carb Hamburger Casserole

All the flavors of a classic hamburger dish, but this is lightened up and made with cauliflower instead of pasta.
4.91 from 22 votes
Print Pin Rate
Course: Main Dish
Cuisine: American
Keyword: beef, casserole, dinner
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6 servings
Calories: 517kcal
Author: Sandra Shaffer


  • 1 1/2 pounds Grass-Fed Ground Beef
  • 1 medium onion diced
  • 1 teaspoon olive oil
  • 1 large head cauliflower cut in to florets and steamed
  • [6 tablespoons Taco Seasoning Mix]
  • 2 cups sharp cheddar cheese or Mexican blend shredded


  • Lightly spray a 9 x 11 inch baking dish with non-stick cooking spray and set aside.
  • Steam cauliflower florets for about 5 minutes or until desired tenderness. Make sure that the cauliflower isn’t too wet from the steam. Blot with paper towels if necessary and add to the prepared casserole dish.
  • Heat oil In a large skillet over medium-high heat. Add diced onion and saute for 5 minutes. Add the ground beef and break up with a spoon until cooked (3-5 minutes). Drain most oil (if your meat is oily, leaving about 1 tablespoon) Sprinkle taco seasoning mix over the beef mix until coated. Add beef to casserole dish and fold together with the cauliflower. Top with cheese and cover with foil. Bake at 350 degrees for 25-30 minutes or until cheese is melted. Enjoy!



Serving: 1g | Calories: 517kcal | Carbohydrates: 10g | Protein: 45g | Fat: 34g | Saturated Fat: 18g | Polyunsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 130mg | Sodium: 682mg | Fiber: 4g | Sugar: 4g


Please note that the nutritional information provided are guidelines and may vary based on the brand of products used. For your specific nutritional goals use My Fitness Pal or Verywell Fit recipe calculators. All content within this site is not intended as medical diagnosis or treatment and should not be considered a substitute for professional medical expertise.

This recipe is approximately 400 calories, 9.5 grams carbohydrates and 2.3 grams of fiber per serving according to HappyForks recipe analyzer. The brands and ingredients you use may change these totals.

Low Carb Hamburger Casserole made with cauliflower on a black plate
 Delicious low carb hamburger casserole is a healthy twist to the classic pasta dish made with pasta. #recipe #ketoDiet #casserole #easy #hamburger | www.thefoodieaffair.com
Low Carb Hamburger Casserole made with cauliflower instead of pasta and seasoned with taco spices, and then baked with cheddar cheese!
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  1. O.K… I’ve seen and tried lots of veggie replacement recipes, but this has to be one of my favorites from the start! We love hamburger casseroles for busy weeknight dinners, and this one also checks the “healthier” meal box, too! LOVE IT!!!

  2. I did grow up with hamburger helper, but I think your recipe is so much better! Love the swap out using cauliflower and that cheese….YUM!!!

  3. Your recipes are perfect for our eating habits these days… Ive so missed potatoes but in this recipe I didnt even miss them…. the hamburger casserole was delicious!

  4. Is it actually 6 Tablespoons of seasoning!?!? That seems like a lot. I’m making this now and put about half that amount (I used your seasoning recipe), I guess I’ll find out!

  5. I have been looking for more ways to cut out carbs from our meals. This looks filling and really delicious. Thank you for the great ideas.

  6. I’m always on the lookout for great low carb recipes! This one is getting pinned to my “Low Carb High Fat” Pinterest board! Thanks for telling about your variations. It’s nice to know that it can be made a variety of ways.

  7. Ohhh, this sounds healthy and delicious. It’s surprises me the many forms cauliflower can take and still taste amazing. Thanks for sharing.