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Cheesy Beef and Cauliflower Mash Thanksgiving Casserole — 30g Protein

Sophia Martinez
Seasoned ground beef under a golden cheddar cauliflower mash, baked until bubbling. 30g protein — 50 minutes, serves 4.
Print Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Dinner
Cuisine American
Servings 4
Calories 430 kcal

Equipment

  • A large skillet, for browning the beef
  • A medium saucepan or steamer, for the cauliflower
  • A potato masher or hand blender, for the cauliflower mash
  • A 20 x 20 cm baking dish, for assembling and baking the casserole

Ingredients
  

  • 450 g lean ground beef about 1 lb, 90% lean
  • 1 medium cauliflower about 700g, cut into florets
  • 1 tbsp olive oil
  • 1 medium onion diced
  • 2 garlic cloves minced
  • 1 can diced tomatoes 400g, drained
  • 1 tbsp tomato paste
  • 1 tsp dried thyme
  • 1 tsp smoked paprika
  • 1 tsp coarse sea salt
  • 1/2 tsp black pepper freshly ground
  • 2 tbsp unsalted butter
  • 60 g cream cheese 2 oz
  • 120 g sharp cheddar cheese about 1 1/4 cups, grated
  • 2 tbsp fresh parsley chopped, to serve

Instructions
 

  • Heat the oven to 200°C (400°F). Steam or boil the cauliflower florets for 10–12 minutes until very tender, then drain well.
  • Meanwhile, heat the olive oil in a large skillet over medium-high heat. Brown the ground beef for 6–7 minutes, breaking it up, then drain off any excess fat.
  • Add the onion and garlic and cook for 4–5 minutes until softened. Stir in the diced tomatoes, tomato paste, thyme, smoked paprika, salt and pepper and simmer for 5 minutes until thickened.
  • Mash the drained cauliflower with the butter and cream cheese until smooth, then fold in half the grated cheddar.
  • Spoon the beef mixture into the baking dish, spread the cauliflower mash over the top, and sprinkle with the remaining cheddar.
  • Bake for 20–25 minutes until the top is golden and the edges are bubbling. Rest for 5 minutes, sprinkle with parsley, and serve.

Notes

Drain the cauliflower well so the mash stays thick. Season the mash before assembling. Keeps 3 days refrigerated; freezes up to 2 months.
Keyword beef casserole, cauliflower mash, cheesy, high protein, thanksgiving