Meals high in protein and low in carbohydrates may help promote weight loss by making you feel fuller for longer. Just because you're following a low-carb diet doesn't mean you have to throw out your favorite family-friendly hamburger casserole recipe. With a few low-carb substitutions, you'll have a filling meal low in fat and rich in nutrients. For an easy meal in the future, prepare two casseroles and freeze one for later.
Step 1
Preheat the oven to 350 degrees. Lightly coat your casserole dish with nonfat cooking spray or olive oil.
Step 2
Heat a heavy pan over medium-high heat. Add the ground beef, chopped onions and garlic to the pan, cooking until the beef is evenly browned. Drain any excess fat before lining the bottom of the casserole dish with the meat mixture.
Step 3
Add a small amount of olive oil to the same pan. Saute roughly chopped vegetables until they are fork tender. Carrots, cauliflower, celery, cabbage or squash all add texture and nutrients with fewer carbs than potatoes, pasta or rice.
Step 4
Place the cooked vegetables on top of the beef in your casserole dish, and top with a low-carb liquid binder such as cream of mushroom soup or tomato sauce.
Step 5
Top the casserole with grated cheese or with boiled and mashed cauliflower to mimic a mashed-potato topping. Cover the casserole dish with tin foil and bake for 35 minutes to an hour, or until the middle is hot. Remove the cover for the last 10 to 15 minutes to allow the topping to melt or brown.
Tips and Warnings
- Choose reduced-fat ground beef or substitute with ground turkey or chicken for a healthier meal lower in saturated fat. Add cooked spaghetti squash in place of pasta for a similar texture. For healthier carb casseroles, substitute white rice, pasta or potatoes in your recipe with whole grains, whole-wheat pasta or sweet potatoes.
- Red meats and cheeses have more saturated fat and cholesterol than leaner proteins, so eat in moderation. Some low-carb diets can lead to digestive problems from a lack of fiber intake. Adding a variety of vegetables and whole grains to your casseroles will boost your fiber intake.
Things You'll Need
- Casserole dish
- Nonfat cooking spray or olive oil
- Heavy pan
- Ground beef
- Chopped onions
- Garlic
- Roughly chopped vegetables
- Liquid
- Grated cheese
- Cauliflower
- Tin foil
Member Comments