Keto Beef and Cauliflower Mac and Cheese Casserole
A creamy, gooey vegan casserole featuring cauliflower, dairy-free cheese sauce, and savory plant-based beef—comfort food, minus the carb crash or cow drama.
Ingredients
- 1 medium head cauliflower cut into florets
- 1½ cups plant-based ground beef
- 1 cup shredded vegan cheddar cheese
- ¾ cup unsweetened plant-based milk almond, soy, etc.
- 2 tbsp nutritional yeast
- 1 tbsp olive oil
- ½ small onion chopped
- 2 cloves garlic minced
- 1 tsp mustard
- ½ tsp paprika
- ½ tsp salt
- ½ tsp black pepper
- Fresh parsley chopped (optional garnish)
Instructions
- Preheat oven to 375°F and lightly grease your casserole dish.
- Boil cauliflower florets in salted water for 5 minutes. Drain and set aside.
- In a skillet, heat olive oil and sauté onions until soft—about 3 minutes.
- Add garlic, cook 1 minute, then stir in plant-based ground beef. Sizzle until browned—about 4 minutes.
- In a separate pot, heat plant-based milk. Stir in nutritional yeast, mustard, paprika, salt, and pepper.
- Add vegan cheese, melt gently, and stir until it’s smooth and dreamy.
- Combine cooked cauliflower, faux beef mixture, and cheese sauce in a big bowl. Mix well like a boss.
- Pour the mixture into your casserole dish and spread evenly.
- Bake for 25 minutes or until bubbly and golden.
- Garnish with fresh parsley and serve hot—preferably on a couch with no responsibilities.
Notes
🔍 Nutritional Values (Per Serving)
- Calories: 315
- Total Fat: 23g
- Saturated Fat: 7g
- Carbohydrates: 10g
- Fiber: 4g
- Protein: 17g
💊 Vitamins & Minerals (Per Serving)
- Calcium: 18%
- Iron: 22%
- Vitamin C: 30%
- Vitamin B12: 24%
- Magnesium: 12%
💡 Tips to Elevate the Flavor
- Add a dash of chili flakes if you need spice with your sass.
- Swap mustard for Dijon if you’re feeling French and fabulous.
- Use smoked paprika for smoky, cheesy drama.
- Let it rest for 5 minutes post-bake—it thickens, and so will your confidence.
- Double the batch if you plan to “share” (but we both know you won’t).