Healthy High-Protein Beef Dinner (Easy & Low Calorie)
If you’re looking for a quick, healthy dinner that’s loaded with protein and full of flavor, this beef and cauliflower casserole is going to be your new favorite. It’s made with simple ingredients, comes together easily, and is perfect for low-carb or high-protein meal plans.
This recipe is ideal for busy weeknights, meal prep, or anyone trying to eat well without sacrificing comfort. It’s also gluten-free, low calorie, and made without any heavy cream or flour.
💪 Why You’ll Love This Recipe
- High in protein – thanks to lean ground beef, eggs, and cheese
- Low in carbs and calories – cauliflower adds volume without excess carbs
- Easy to prep – minimal ingredients and no fancy tools required
- Versatile – enjoy it on its own or with rice, salsa, or salad
🛒 Ingredients
- 1 lb (450g) lean ground beef (93%)
- 4 eggs
- ½ cup (4 oz) 2% milk
- 1 medium onion
- 1 medium tomato
- ½ head of cauliflower (chopped or riced)
- 6 slices mozzarella cheese (21g each)
- ½ tsp sweet paprika
- ½ tsp dried oregano (optional)
- Salt and black pepper to taste
🔪 Instructions
1. Prep the Veggies
Chop the onion and tomato. Set aside. If using a whole cauliflower head, chop into small florets or pulse in a food processor to “rice” it.
2. Make the Egg Mixture
In a bowl, whisk the eggs with salt, pepper, sweet paprika, oregano, and milk. Set aside.
3. Cook the Beef
In a preheated nonstick pan, cook the ground beef over medium-high heat. Break it up with a wooden spatula. Continue searing until the moisture evaporates and beef is nicely browned.
4. Add Vegetables
Add chopped onion and cook until translucent. Stir in the tomato and cook until it breaks down into the meat.
5. Assemble the Casserole
Transfer the beef mixture to a baking dish. Add half the cauliflower and spread evenly. Pour the egg mixture on top, making sure it seeps through the layers. Lay mozzarella slices across the top.
6. Bake
Bake in a preheated oven at 400°F (200°C) for about 30 minutes, or until the cheese is golden, bubbly, and slightly browned.
🍴 Serving Tips
Serve hot, garnished with fresh herbs or chili flakes if you like. This dish pairs perfectly with rice, quinoa, or a light cucumber salad. I also love it with salsa for an extra punch!
⚡ Nutrition (Per Serving, Approx.) 4 servings per recipe
- Calories: 399
- Protein: 43g
- Carbs: 9g
- Fat: 21g
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📌 Save This Recipe!
This one’s a keeper for anyone who loves comforting food without the guilt.
Healthy Ground Beef Casserole (Low Carb & Easy)
Ingredients
- 1 lb 450g lean ground beef (93%)
- 4 eggs
- ½ cup 4 oz 2% milk
- 1 medium onion
- 1 medium tomato
- ½ head of cauliflower chopped or riced
- 6 slices mozzarella cheese 21g each
- ½ tsp sweet paprika
- ½ tsp dried oregano optional
- Salt and black pepper to taste
Instructions
Prep the Veggies
- Chop the onion and tomato. Set aside. If using a whole cauliflower head, chop into small florets or pulse in a food processor to “rice” it.
Make the Egg Mixture
- In a bowl, whisk the eggs with salt, pepper, sweet paprika, oregano, and milk. Set aside.
Cook the Beef
- In a preheated nonstick pan, cook the ground beef over medium-high heat. Break it up with a wooden spatula. Continue searing until the moisture evaporates and beef is nicely browned.
Add Vegetables
- Add chopped onion and cook until translucent. Stir in the tomato and cook until it breaks down into the meat.
Assemble the Casserole
- Transfer the beef mixture to a baking dish. Add half the cauliflower and spread evenly. Pour the egg mixture on top, making sure it seeps through the layers. Lay mozzarella slices across the top.
Bake
- Bake in a preheated oven at 400°F (200°C) for about 30 minutes, or until the cheese is golden, bubbly, and slightly browned.
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