Cheesy Ground Beef and Cauliflower Casserole for a Quick and Healthy Dinner

Looking for a quick, hearty, and nutritious meal that comes together in just one pan? This Cheesy Ground Beef and Cauliflower Casserole is the perfect solution. Loaded with lean protein, fiber-rich veggies, and bold spices, it’s a satisfying dish that delivers both flavor and nutrition. Plus, it’s topped with gooey melted cheese and tangy pickled jalapeños for an irresistible finish.

Why This Recipe Works

This dish isn’t just delicious it’s also packed with nutrients:

• Lean ground beef (93/7)–A great source of protein, vitamin B12, and iron, without excess fat.

• Cauliflower–A low-carb, fiber-rich vegetable known for its anti-inflammatory and cancer-fighting properties.

• Tomatoes–Rich in heart-healthy lycopene, vitamin C, and immune-boosting antioxidants.

• Cheddar cheese–Adds protein, calcium, and probiotics that support gut health.

Expert Tips for the Best Casserole

• Save time by using pre-cut cauliflower florets. They won’t introduce excess moisture and cook evenly.

• Use freshly grated Cheddar for a more intense flavor, but pre-shredded cheese works if you’re in a hurry.

• Opt for green bell peppers for a slightly bitter edge, but red or yellow peppers will add sweetness if preferred.

• Adjust the spice level. Pickled jalapeños add tang and mild heat, but you can omit them for a milder version.

Ingredients

• 1 tablespoon extra-virgin olive oil

• ½ cup chopped onion

• 1 medium green bell pepper, chopped

• 1 pound lean ground beef (93% lean, 7% fat)

• 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

• ⅓ cup sliced pickled jalapeños

Directions

1. Preheat the oven. Position the rack in the upper third and set the broiler to high.

2. Sauté the veggies. Heat olive oil in a large broiler-safe skillet over medium heat. Add onion and bell pepper, cooking until softened (about 5 minutes).

3. Cook the beef and cauliflower. Add the ground beef and cauliflower, breaking up the meat as it browns (5-7 minutes).

4. Add seasoning and tomatoes. Stir in garlic, chili powder, cumin, oregano, salt, and chipotle powder. Cook until fragrant, about 1 minute. Add diced tomatoes with their juices, simmering until the liquid reduces and the cauliflower is tender (about 3 minutes).

5. Top with cheese and jalapeños. Remove from heat, sprinkle shredded Cheddar over the mixture, and top with pickled jalapeños.

6. Broil until golden. Place the skillet under the broiler for 2-3 minutes, or until the cheese is melted and browned in spots.

The Bottom Line

This one-skillet casserole is an easy, nutrient-dense meal that satisfies your craving for something hearty and cheesy without being overly heavy. Packed with lean protein, fiber, and bold flavors, it’s perfect for a weeknight dinner that the whole family will love.

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