Cauliflower and Minced Meat Casserole

Introduction

This Cauliflower and Minced Meat Casserole is a wholesome, hearty meal that blends tender cauliflower with seasoned ground meat, all baked together under a creamy, cheesy topping. It’s low-carb, protein-packed, and perfect for family dinners or meal prep.

Ingredients

Main Casserole:

• 1 medium head of cauliflower, cut into florets
• 1 lb (450 g) minced meat (beef, chicken, or turkey)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon dried oregano or thyme
• Salt and pepper, to taste

For the creamy sauce:

• 1 cup milk or cream
• 2 eggs
• ½ cup shredded cheese (cheddar, mozzarella, or a mix)
• ¼ cup grated Parmesan (optional)
• Pinch of nutmeg (optional)

Instructions

1. Preheat oven to 375°F (190°C).
2. Boil or steam cauliflower florets until just tender (about 5–7 minutes), then drain and set aside.
3. Sauté onion and garlic in olive oil until soft, then add minced meat and cook until browned. Season with paprika, oregano, salt, and pepper.
4. Arrange the cauliflower in a greased baking dish. Layer the cooked meat mixture evenly over the top.
5. Whisk together milk or cream, eggs, cheese, and nutmeg to make the sauce.
6. Pour the creamy sauce over the casserole evenly.
7. Top with extra shredded cheese or Parmesan if desired.
8. Bake for 25–30 minutes, or until golden and set.
9. Let rest for 5–10 minutes before serving.

Description

This casserole is the perfect fusion of comfort and nutrition. The cauliflower adds lightness and texture, while the spiced minced meat brings depth and savoriness. The creamy topping binds everything together, resulting in a rich, golden-baked dish that’s satisfying yet wholesome.

Tips

• Drain the cauliflower well to avoid excess water in the casserole.
• Add a handful of spinach or bell peppers for extra vegetables.
• Use lean meat to reduce fat, or mix meats (like beef and pork) for flavor.
• You can assemble it in advance and bake it when ready to serve.

Variations

• Low-Dairy: Use dairy-free cheese and plant-based milk.
• Keto-Friendly: Use heavy cream instead of milk and extra cheese on top.
• Spicy Version: Add chili flakes or a dash of hot sauce to the meat.
• Herby: Mix in chopped fresh parsley or basil into the meat mixture.

Correction

If it turns out watery:

• Be sure to drain cauliflower thoroughly and don’t overcook it before baking.
• Add 1 tablespoon of flour or cornstarch to the sauce for better thickening.

If it’s too dry or bland:

• Increase the amount of sauce slightly or cover the casserole with foil during baking.
• Taste and adjust seasoning in the meat mixture before assembling.

Enjoy!

Serve your Cauliflower and Minced Meat Casserole hot, with a side salad or crusty bread. It’s a cozy, filling dish that brings the whole family to the table. Dig in and enjoy the creamy, savory goodness!