It is 6pm and your family is craving takeout. You want something healthy that actually tastes satisfying and delicious.
This High-Protein Big Mac Casserole is the perfect solution. It delivers all those classic burger flavors without the heavy bun. You can have a nutritious dinner on the table fast.
Why This Recipe Is a Winner
This dish is a total crowd-pleaser for busy families. It packs a huge amount of protein into every single bite. Your kids will love the familiar burger taste from the sauce.
It is also a fantastic choice for your weekly meal prep. The flavors actually get better after sitting in the fridge. This recipe makes healthy eating feel like a treat every time.
Simple Method
Making this casserole is incredibly straightforward and stress-free. You start by browning your lean ground beef in a skillet. While that cooks, you can whisk together the creamy special sauce.
Layering is where the magic happens in your baking dish. Even if you are a beginner, you can master this easily. The oven does all the hard work for you tonight.
Ingredients You’ll Need
Most of these items are likely already in your pantry or fridge. Using frozen cauliflower makes this extra budget-friendly and quick to prepare.
- 2 lbs extra lean ground beef (93/7)
- 1 tsp sea salt
- 1/2 tsp ground black pepper
- 1 tsp onion powder
- 1/2 cup diced white onion
- 1/2 cup sugar-free dill pickle slices, chopped
- 1 cup shredded low-fat sharp cheddar cheese
- 1/2 cup light mayonnaise
- 2 tbsp sugar-free ketchup
- 1 tbsp yellow mustard
- 1 tbsp dill pickle juice
- 1/2 tsp smoked paprika
- 4 cups frozen cauliflower florets, steamed and patted dry
- 1 cup shredded iceberg lettuce
- 1 tsp toasted sesame seeds
Step-by-Step Directions
- Preheat oven to 400F (200C) and coat a 9×13 inch baking dish with non-stick spray.
- In a large skillet over medium-high heat, brown the ground beef until fully cooked, then drain any excess moisture.
- Season the beef with salt, pepper, and onion powder.
- In a small mixing bowl, whisk together light mayonnaise, sugar-free ketchup, mustard, pickle juice, and smoked paprika to create the special sauce.
- Spread the steamed and dried cauliflower florets evenly across the bottom of the prepared baking dish.
- Layer the seasoned beef over the cauliflower, followed by the diced onions and chopped pickles.
- Drizzle half of the prepared special sauce over the beef mixture.
- Distribute the shredded cheddar cheese evenly over the top.
- Bake for 20 to 25 minutes until the cheese is melted and the edges are bubbling.
- Remove from oven and let stand for 5 minutes.
- Top with shredded iceberg lettuce, the remaining special sauce, and sesame seeds before serving.
Best Ways to Enjoy It
Serve this casserole warm while the cheese is still gooey. The cold, crisp lettuce adds a refreshing crunch to every bite. You can even add extra pickles if you love tang.
This meal pairs perfectly with a simple side salad. It is filling enough to stand all on its own. Pack it into containers for easy weekday lunches at work.
Storage & Reheating
Store any leftovers in an airtight container in the fridge. It will stay fresh for up to four days. This makes it perfect for meal prepping on Sundays.
To reheat, simply pop a portion in the microwave. You can also use the oven at 350°F for ten minutes. Always add the fresh lettuce and extra sauce after reheating.
Tips for Best Results
- Pat the steamed cauliflower very dry to avoid a watery base.
- Use extra lean ground beef to keep the macros balanced.
- Don’t skip the pickle juice in the sauce for authentic flavor.
- Whisk the sauce the night before to save more time.
- Add the lettuce only when you are ready to eat.
- Toast your sesame seeds briefly for a nuttier, deeper aroma.
- Dice the onions finely so they soften perfectly while baking.
Ways to Switch It Up
- Swap the beef for ground turkey for a leaner option.
- Add diced jalapeños for a spicy kick in the filling.
- Use a mix of pepper jack and cheddar for more heat.
- Try roasted radishes instead of cauliflower for a different texture.
Common Questions
Can I use fresh cauliflower instead of frozen?
Yes, you definitely can use fresh florets. Just make sure to steam or boil them first. Always dry them well before adding them to the dish.
Is this recipe keto-friendly?
Absolutely, this recipe is very low in carbohydrates. Using sugar-free condiments keeps it perfectly keto-friendly for your lifestyle. It is a great way to enjoy burger night.
I hope this High-Protein Big Mac Casserole becomes a new family favorite in your home. It is such a joy to eat healthy without giving up the flavors we love. Happy cooking!
— Katie Wood
Ingredients
- 2 lbs extra lean ground beef (93/7)
- 1 tsp sea salt
- 1/2 tsp ground black pepper
- 1 tsp onion powder
- 1/2 cup diced white onion
- 1/2 cup sugar -free dill pickle slices, chopped
- 1 cup shredded low-fat sharp cheddar cheese
- 1/2 cup light mayonnaise
- 2 tbsp sugar -free ketchup
- 1 tbsp yellow mustard
- 1 tbsp dill pickle juice
- 1/2 tsp smoked paprika
- 4 cups frozen cauliflower florets, steamed and patted dry
- 1 cup shredded iceberg lettuce
- 1 tsp toasted sesame seeds
Instructions
- Preheat oven to 400F (200C) and coat a 9x13 inch baking dish with non-stick spray.
- In a large skillet over medium-high heat, brown the ground beef until fully cooked, then drain any excess moisture.
- Season the beef with salt, pepper, and onion powder.
- In a small mixing bowl, whisk together light mayonnaise, sugar-free ketchup, mustard, pickle juice, and smoked paprika to create the special sauce.
- Spread the steamed and dried cauliflower florets evenly across the bottom of the prepared baking dish.
- Layer the seasoned beef over the cauliflower, followed by the diced onions and chopped pickles.
- Drizzle half of the prepared special sauce over the beef mixture.
- Distribute the shredded cheddar cheese evenly over the top.
- Bake for 20 to 25 minutes until the cheese is melted and the edges are bubbling.
- Remove from oven and let stand for 5 minutes.
- Top with shredded iceberg lettuce, the remaining special sauce, and sesame seeds before serving.
