Keto Cheesy Ground Beef and Broccoli Casserole

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This healthy cheesy ground beef casserole loaded with broccoli is a go-to easy recipe that everyone will love. You make this casserole with lighter ingredients like yogurt, cheese, and extra ground beef mixed with vegetables and rice. This complete dish with the right amount of creaminess and soft and crispy texture is full of flavor and ready to serve in 30 minutes.

When a recipe calls for ground beef and cheese, it has to be good, right?!! Packed with vegetables and grain to make it a perfect complete dish.

This healthy ground beef casserole mixed with broccoli and rice has a delicious skinny taste. The yogurt and cheddar cheese do the trick here by keeping the casserole moist and creamy and adding a nice tangy flavor.

A simple, delicious, and nutritious recipe like this ground beef casserole with broccoli and rice is a perfect example of a simple healthy food from scratch. So no more excuses for not having perfect homemade food. You can cook the ingredients beforehand, mix them right before baking it and serve it hot and fresh out of the oven in 30 minutes.

Although this is a complete dish on its own, you can serve it with fresh spring salad or fermented vegetables. I served it with fermented cabbage called sauerkraut.

Want more casserole recipe? check out my most trending casserole recipe; BEST sourdough starter breakfast casserole

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• Tips
• How to cook white rice for the casserole
• Substitutes
• Keto version of it
• Ingredients
• Instructions
• Notes
• Pin it for later
• Recipe

Tips

• This recipe is a main dish. However, you can leave out the ground beef and serve it as a side dish.
• If you are using frozen broccoli, make sure to thaw them well before mixing them into the casserole.
• Cut broccoli into small bite-size pieces.
• Sauté onion. This will add more flavor to the dish.
• Sauté ground beef before mixing it into the casserole.
• Cook rice. This will shorten the casserole baking time in the oven.
• Use plain whole milk yogurt. This will add extra creaminess and tangy flavor to the dish.
• Sharp cheese like cheddar complements well with ground beef.
• To make this dish low carb, skip the rice.
• Feel free to use your favorite herbs or spices in the dish. This is an easy way to make the dish flavorful without adding more calories.
• As always, food is extra delicious when cooked in cast iron cookware.
• Make a double batch of this casserole and save it for another day!

How to cook white rice for the casserole

It is better to add cooked rice to the casserole than uncooked rice. It will shorten the casserole baking time.

1. Rinse one cup of dry rice with water before cooking (optional).
2. Next, add 2 cups of water to the rinsed rice in a pot, and season it with salt and pepper to taste.
3. Bring it to a boil and simmer on medium-low heat until most of the water is absorbed.
4. Then, cover the pot and let it cook for 10 minutes on low heat or until rice is soft and fluffy.

Substitutes

• Substitute broccoli with fresh or frozen vegetables such as cauliflower, green beans, spinach, or kale.
• Replace onion with leeks, chives, garlic, or shallot.
• Substitute ground beef with ground turkey or ground chicken.
• Replace white rice with brown rice, quinoa, barley, couscous, cauliflower rice, or shredded cabbage.
• Substitute whole milk yogurt with sour cream, buttermilk, or milk kefir.
• Replace cheddar cheese with cottage cheese, cream cheese, or any other cheese you like.
• Substitute butter with olive oil, coconut oil, or ghee.
• Substitute garlic powder with fresh garlic.

Keto version of it

• Use cauliflower rice or shredded cabbage instead of white rice.
• Substitute whole milk yogurt with plain greek yogurt.
• Replace cheddar cheese with cottage cheese.

Ingredients

You will need:

• 3 cups chopped fresh or frozen broccoli
• One medium-size chopped onion
• One pound of extra lean ground beef-fresh or frozen
• 3 cups of cooked white rice
• ½ cup whole milk yogurt
• 4 ounces of cheddar cheese sliced or shredded
• One tablespoon of garlic powder
• One tablespoon butter
• 2 tablespoons of avocado oil to sear the ground meet
• Salt & pepper to taste

Sauté onion.

Sear ground beef.

Ingredients.

Mix.

Bake.

Instructions

1. Preheat the oven at 400 °F.
2. First, sauté onion with butter until softened and brown.
3. Then, sear the ground beef with oil in a hot skillet and add garlic powder, salt, and pepper to taste.
4. In a larger bowl or a tray, mix all the ingredients.
5. Then, transfer the mixed ingredients into a baking dish.
6. Bake it uncover for 30 minutes or until cheese is melted and brown on top.
7. ENJOY!

Notes

• I used a10 inch cast-iron skillet to bake the casserole.
• This is a light casserole recipe. Feel free to add a layer of cheese to the casserole for a golden brown finished result.

What did you substitute? How did your family and kids like it? Let me know in the comment below your favorite combination.

Find more simple delicious nutritious Ground beef recipes: Check out my Juicy burger recipe post.

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Recipe

Ingredients

• 3 cups chopped fresh or frozen broccoli
• One medium-size chopped onion
• One pound of extra lean ground beef-fresh or frozen
• 3 cups of cooked white rice
• ½ cup whole milk yogurt
• 4 ounces of cheddar cheese sliced or shredded
• One tablespoon of garlic powder
• One tablespoon butter
• 2 tablespoons of avocado oil to sear the ground meet
• Salt & pepper to taste

Instructions

1. Preheat the oven at 400 °F.
2. First, sauté onion with butter until softened and brown.
3. Then, sear the ground beef with oil in a hot skillet and add garlic powder, salt, and pepper to taste.
4. In a larger bowl or a tray, mix all the ingredients.
5. Then, transfer them into a baking dish.
6. Bake it uncover for 30 minutes or until cheese is melted and brown on top.
7. ENJOY!

Notes

• I used a10 inch cast-iron skillet to bake this ground beef casserole.
• This is a light ground beef casserole recipe. Feel free to add a layer of cheese on top of the casserole for a golden brown finished result.

Nutrition Information:

Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 421 Total Fat: 18g Saturated Fat: 8g Trans Fat: 0g Unsaturated Fat: 9g Cholesterol: 94mg Sodium: 295mg Carbohydrates: 32g Fiber: 3g Sugar: 3g Protein: 32g

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