Chili Casserole

This casserole uses finely chopped cauliflower as a rice-like base that even the pickiest eaters enjoy when it’s saturated with thick, meaty chili. To reduce carbohydrates by 5 more per serving, halve spices and tomatoes for a lighter option.

Chili Casserole

Servings: Makes 9 – 1 cup servings

Prep Time: 10 minutes | Cook Time: 50 minutes | Total Time: 1 hour

Nutritional Facts: 5g Net Carbs| 317 Calories | 22g Fat | 6g Carbs | 26g Protein | 1g Fiber

Ingredients:

• 2 lbs of ground beef
• 2 tbsp chili powder
• 1 tbsp smoked paprika
• 1 tbsp cumin
• 1 tsp onion powder
• 1 tsp cinnamon
• 1 tsp salt
• 1 tsp minced garlic
• ½ tsp cayenne pepper
• ½ tbsp oregano
• 2 – 10 oz cans diced tomatoes with chilies (I used Rotel)
• 3 cups fresh cauliflower, chopped into small 1/4” pieces
• 1 cup shredded cheddar cheese
• 1 cup sour cream
• 1 ripe avocado
• Garnish with: Jalapeño, avocado slices, scallions

Steps:

1. Preheat oven to 350 degrees, and grease a 2 qt 8×8” casserole dish.
2. Cover the bottom with the chopped cauliflower, the pieces should be chopped small by hand, about ¼” pieces.
3. In a medium skillet over medium heat, cook the beef for about 10 minutes until browned, then add chili seasonings (chili powder, smoked paprika, cumin, onion powder, cinnamon, salt, minced garlic, cayenne pepper, oregano), along with diced tomatoes and mix, then let simmer for 5 minutes to cook off some of the excess moisture.
4. Pour the meat mixture over chopped cauliflower and use a spatula to press down so the juices penetrate through the cauliflower layer.
5. Bake for 30 minutes, wrapped in tinfoil or otherwise covered. Uncover and top with shredded cheddar cheese, then bake for an additional 5-10 minutes uncovered until the cheese melts and begins to brown and bubble.
6. Serve in bowls with slices of avocado and dollops of sour cream.
7. Enjoy!
   
8. Optional: top each dish with a dollop of sour cream, some chopped scallions, and a couple of slices of avocado before serving! Sliced jalapenos are also great if you’d like it spicy.
   

Chili Casserole

Print Recipe

5 from 1 review

• Author: Amanda C. Hughes
• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Total Time: 1 hour
• Yield: 9 Servings 1x
• Category: Dinner

Ingredients

Scale 1x2x3x

• 2 lbs of ground beef
• 2 tbsp chili powder
• 1 tbsp smoked paprika
• 1 tbsp cumin
• 1 tsp onion powder
• 1 tsp cinnamon
• 1 tsp salt
• 1 tsp minced garlic
• ½ tsp cayenne pepper
• ½ tbsp oregano
• 2 – 10 oz cans diced tomatoes with chilies (I used Rotel)
• 3 cups fresh cauliflower, chopped into small 1/4” pieces
• 1 cup shredded cheddar cheese
• 1 cup sour cream
• 1 ripe avocado
• Garnish with: Jalapeño, avocado slices, scallions

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Instructions

1. Preheat oven to 350 degrees, and grease a 2 qt 8×8” casserole dish.
2. Cover the bottom with the chopped cauliflower, the pieces should be chopped small by hand, about ¼” pieces.
3. In a medium skillet over medium heat, cook the beef for about 10 minutes until browned, then add chili seasonings (chili powder, smoked paprika, cumin, onion powder, cinnamon, salt, minced garlic, cayenne pepper, oregano), along with diced tomatoes and mix, then let simmer for 5 minutes to cook off some of the excess moisture.
4. Pour the meat mixture over chopped cauliflower and use a spatula to press down so the juices penetrate through the cauliflower layer.
5. Bake for 30 minutes, wrapped in tinfoil or otherwise covered. Uncover and top with shredded cheddar cheese, then bake for an additional 5-10 minutes uncovered until the cheese melts and begins to brown and bubble.
6. Serve in bowls with slices of avocado and dollops of sour cream. Optionally, you can also garnish with chopped scallions, and jalapenos.

Nutrition

• Serving Size: 1 cup
• Calories: 317
• Fat: 22g
• Carbohydrates: 6g
• Fiber: 1g
• Protein: 26g

This recipe was first published in Newsweek’s special keto edition.

For another awesome low-carb chili recipe be sure to try my Beanless Pumpkin Keto Chili Recipe next.