Ground Beef and Vegetable Casserole – Keto Style and Gluten-Free

This keto ground beef casserole recipe is a tasty one-dish low carb and gluten-free dinner.   I found this basic recipe on-line and shifted it up to make it a bit more healthy and added a few seasoning elements to make it more flavorful.  I think it tasted much better than I expected.    I enjoyed having ground beef that was not presented in patty or meatball nor with its typical side kicks of pasta or rice, tomato sauce, or red/green sauces.  No Campbell’s soup required either!!

PREP TIME15 min  COOK TIME20 min    BAKE TIME10 min  TOTAL 45 min

Ingredients

  • 1 cup carrots, peeled and sliced
  • 1 cup broccoli florets
  • 1 cup cauliflower florets
  • 1 lb. lean ground beef
  • 1 cup mozzarella cheese and/or Mexican blend (your preference) shredded
  • 2 tbls. Olive Oil and/or butter
  • 1 medium onion, finely chopped
  • 3 garlic gloves, minced, or 1 tsp garlic powder
  • 1 tsp. crushed fennel seed
  • 3 tbsp parsley, minced
  • Salt/Black pepper to taste
  • ¼ cup Broth of choice
  • ¼ tsp ground nutmeg
  • ¼ tsp ground allspiceInstructions
  1. Heat oil and/or tbsp butter in a large sauté pan or skillet over medium-high heat. Add the carrots, cauliflower, and broccoli.
  2. Season the vegetables with salt and black pepper.
  3. Add 1/4 cup water or beef or vegetable broth and stir fry until the vegetables are cooked, for about 7 to 10 minutes.
  4. Transfer the vegetables evenly to the casserole dish and set aside. (Retain any remaining juice broth to pour over vegetables prior to placing in the oven)
  5. Preheat the oven to 400°F.
  6. Cook the ground beef, fennel seed, onion, garlic, parsley, salt, pepper, nutmeg and allspice.
  7. Sauté until the beef is browned and onion looks translucent, for about 10 minutes.
  8. Layer the beef mixture over the vegetables in the casserole dish. Pouring over any remaining juices and broth.
  9. Top with shredded cheddar and mozzarella cheese.
  10. Bake for 10 minutes, until the cheese is melted.
  11. Sprinkle with more parsley and serve warm.

 

 

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