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

Ingredient Substitutions

• Instead of Lean ground beef: Ground turkey, Ground chicken, Ground pork
• Instead of Cauliflower florets: Frozen cauliflower florets
• Instead of Avocado oil: Olive oil, Vegetable oil
• Instead of Onion, diced: Shallots
• Instead of Garlic cloves, minced: Garlic powder
• Instead of Garlic powder: Fresh garlic
• Instead of Onion powder: Fresh onion
• Instead of Dried oregano: Italian seasoning
• Instead of Chili flakes: Cayenne pepper
• Instead of Low sugar marinara sauce: Sugar-free tomato sauce
• Instead of Ricotta cheese: Cottage cheese
• Instead of Large egg: Egg substitute
• Instead of Mozzarella cheese, shredded: Provolone, Cheddar
• Instead of Parmesan cheese, grated: Pecorino Romano

Equipment Needed

• Large skillet or frying pan
• Steamer or microwave-safe bowl
• Mixing bowl
• Casserole dish (9x13 inch)
• Microwave (optional) (optional)
• Measuring spoons and cups
• Spoon or spatula
• Oven

Critical Steps — Do Not Skip

• Prepare cauliflower by steaming and squeezing out moisture to prevent watery lasagna.
• Cook and season the meat mixture thoroughly with marinara sauce for full flavor.
• Preheat oven to 350°F before baking to ensure even cooking.
• Assemble layers carefully, ensuring cauliflower is dry to maintain structure.
• Bake until cheese is melted and bubbly, about 15 minutes.

Chef Tips from the Video

• Microwaving cauliflower after steaming helps soften it faster and makes squeezing moisture easier.
• Using lean ground beef reduces added fat but still provides enough flavor.
• Adding egg to ricotta improves texture and helps mimic traditional lasagna consistency.
• Pre-steaming cauliflower cuts down overall cooking time significantly.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 4 days.

Freezer: Freeze portions in airtight containers for up to 3 months. Thaw overnight in refrigerator before reheating.

Room temperature: Not recommended to store at room temperature due to dairy and meat content.

Make-Ahead Tips

• Steam and prepare cauliflower up to a day ahead and refrigerate.
• Cook meat mixture and ricotta filling in advance to save time on assembly day.