Low Carb Cauliflower Lasagna Casserole

Ingredients

• 1 pound Lean ground beef (Use lean to keep calories lower; can substitute with ground turkey, chicken, or pork)
• 1 medium head Cauliflower florets (Steamed and squeezed to remove excess moisture to prevent watery lasagna)
• 1 tablespoon Avocado oil (For sautéing onions; optional if beef has enough fat)
• 1 medium Onion, diced (Sautéed with meat for flavor)
• 2 cloves Garlic cloves, minced (Fresh garlic adds flavor to the ricotta layer)
• 1 teaspoon Garlic powder (Seasoning for meat and ricotta mixture)
• 1 teaspoon Onion powder (Seasoning for meat and ricotta mixture)
• 1 teaspoon Dried oregano (Adds Italian flavor)
• 0.25 teaspoon Chili flakes (Optional for spice)
• to taste Salt (Season meat and ricotta mixture)
• to taste Black pepper (Season meat and ricotta mixture)
• 1 cup Low sugar marinara sauce (Added to meat for flavor and moisture)
• 1.5 cups Ricotta cheese (Mixed with egg and seasonings for layering)
• 1 Large egg (Binder for ricotta mixture to improve texture)
• 2 cups Mozzarella cheese, shredded (Layered on top of cauliflower and meat)
• 0.5 cup Parmesan cheese, grated (Sprinkled on top for extra flavor)

Instructions

1. Prepare cauliflower

   Steam the cauliflower florets until just tender, about 8-10 minutes. Then, microwave for 2 minutes to soften further if desired. Squeeze out as much moisture as possible using a clean kitchen towel or cheesecloth to prevent watery lasagna.

   Time: PT15M

2. Cook the meat mixture

   Heat 1 tablespoon avocado oil in a large skillet over medium heat. Sauté diced onion until translucent, about 3-4 minutes. Add lean ground beef and cook until browned, breaking it up with a spatula, about 8-10 minutes. Season with garlic powder, onion powder, dried oregano, chili flakes (optional), salt, and pepper. Stir in 1 cup low sugar marinara sauce and simmer for 2-3 minutes to combine flavors.

   Time: PT20M

3. Prepare ricotta mixture

   In a mixing bowl, combine ricotta cheese, 1 large egg, minced fresh garlic, onion powder, garlic powder, salt, and pepper. Mix well to create a flavorful binder layer.

   Time: PT5M

4. Preheat oven

   Preheat your oven to 350°F (175°C) to ensure it's ready for baking the lasagna.

   Time: PT10M

   Temperature: 350°F

5. Assemble the lasagna layers

   In a 9x13 inch casserole dish, spread a thin layer of the meat mixture on the bottom. Add a layer of ricotta mixture, spreading evenly. Next, add a layer of the prepared cauliflower as the pasta substitute. Sprinkle a layer of shredded mozzarella cheese on top. Repeat layering with a thinner layer of meat, cauliflower, and mozzarella. Finish with a final layer of meat and top generously with shredded mozzarella and grated Parmesan cheese.

   Time: PT10M

6. Bake the lasagna

   Place the assembled lasagna in the preheated oven and bake uncovered for 15 minutes, until cheese is melted and bubbly and the top is golden.

   Time: PT15M

   Temperature: 350°F

Nutrition Facts

Calories

350

Protein

30g

Carbohydrates

10g

Fat

20g

Fiber

4g