Cauliflower Hamburger Casserole

4.0
(42)

This recipe is modified from one of my comfort foods my mom made growing up. I changed a few things so we get more veggies and less fat. My husband loves it.

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Prep Time:
10 mins
Cook Time:
1 hr 10 mins
Total Time:
1 hr 20 mins
Servings:
8
Yield:
8 servings

Ingredients

  • 1 pound lean ground beef

  • 1 sweet onion, diced

  • 4 medium carrots, cut into bite size pieces

  • ½ head cauliflower, chopped into bite size pieces

  • 6 spears asparagus, trimmed and cut into 1 inch pieces

  • 1 cup 2% reduced fat milk

  • 1 eggs

  • cup bread crumbs

  • 1 teaspoon salt-free seasoning blend

  • cup grated Parmesan cheese

Directions

  1. Preheat an oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.

  2. Heat a skillet over medium-high heat. Cook and stir ground beef until browned, adding the onions the last few minutes of cooking. Drain the fat, then stir in the carrots, cauliflower, and asparagus. Mix the milk, egg, bread crumbs, and seasoning blend in a small bowl. Stir in the beef and vegetable mixture, then pour into the prepared baking dish. Cover with aluminum foil.

  3. Bake in the preheated oven for 45 minutes. Uncover and sprinkle with Parmesan cheese and return to the oven. Continue baking for 15 minutes.

Nutrition Facts (per serving)

194 Calories
10g Fat
11g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 194
% Daily Value *
Total Fat 10g 12%
Saturated Fat 4g 20%
Cholesterol 66mg 22%
Sodium 172mg 7%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 9%
Total Sugars 5g
Protein 16g 32%
Vitamin C 20mg 22%
Calcium 113mg 9%
Iron 2mg 11%
Potassium 456mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.