READY IN ABOUT 1½ hrs

Cauliflower Hamburger Casserole

Read Reviews (16)

"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." — Marla

Directions

Preheat an oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
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.
Bake in the preheated oven for 45 minutes. Uncover and sprinkle with Parmesan cheese and return to the oven. Continue baking for 15 minutes.

Kitchen-Friendly View

PREP 10 mins
COOK 1 hr 10 mins
READY IN 1 hr 20 mins

Reviews More Reviews

Most Helpful Positive Review

Sep 14, 2009

First off I wish that those that don't like casseroles simply don't review them. My wife and I really liked this. We used "Emeril's Original Essence" for the spice and then added a little salt and pepper. My wife and I also thought that the amount of asparagus could have been doubled. We are looking forward to having the leftovers at work tommorrow.

—jcinaz

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Most Helpful Critical Review

Apr 04, 2011

While this was loaded with healthy veggies, this is pretty boring as written. Definitely needs some spicing up.

—KARENKINM

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20 Ratings

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Nov 18, 2009

5 stars with these revisions. This is really great for the vegetables/simplicity. I doubled the egg mixture (except only 1.5 cups of milk). I added 1 can cr. of celery and salt/pepper to taste. A great staple recipe to repeat. My husband is a good cook and he really enjoyed it.

—Maureen

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Oct 21, 2010

The only change I made was I subbed zuchinni for asparagus because thats what I had. And it was just ok... flavor was good kids liked it. Said "It tastes better than it looks" Next time I will chop the vegies smaller.

—Valali

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Sep 15, 2009

This is a very good casserole!! I wasn't sure if it would be due to the lack of spices. I highly suggest this recipe and it will be made in our house a LOT.

—Desiree

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May 17, 2011

This is an awesome recipe. The calorie count is low, it's low in sodium. You can add almost anything to this recipe and it's a win win!!!!

—chrismmm

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Feb 26, 2010

I was thrilled to see a casserole recipe that wasn't high in sodium. I was in a hurry and par-cooked the cauliflower and carrots in the microwave and shortened the baking time to 30 minutes...I think following the recipe as written would be better. I used canned no salt added green beans instead of the asparagus and Mrs. Dash Garlic & Herb for the seasoning. In spite of my shortcuts it turned out pretty tasty! I thought it had plenty of flavor with no added salt.

—Jeri L.

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Jun 08, 2011

Easy and good. I had saved it because there are not many recipes that have cauliflower (and asparagas). I added a little more parmesan cheese and used the whole cauliflower. I used flavored bread crumbs (herb) and for the "non salt" seasoning I used a product that was a mix of pepper and "other seasonings". Next time I may increase the liguid a bit. Saying that it "hamburger helper" is not fair and that person probably didn't even make it.

—CALIFORNIADREAMIN

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Nutrition

Calories
194 kcal
10%

Carbohydrates
11.4 g
4%

Cholesterol
69 mg
23%

Fat
9.5 g
15%

Fiber
2.4 g
10%

Protein
15.9 g
32%

Sodium
172 mg
7%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

Cauliflower Hamburger Casserole

Serving Size: 1/8 of a recipe
Servings Per Recipe: 8
Amount Per Serving
Calories: 194
Calories from Fat: 85

% Daily Value *
Total Fat 9.5g 15 %
Saturated Fat 4g 20 %
Cholesterol 69mg 23 %
Sodium 172mg 7 %
Potassium 456mg 13 %
Total Carbohydrates 11.4g 4 %
Dietary Fiber 2.4g 10 %
Protein 15.9g 32 %
Sugars 4.9g
Vitamin A 106 %
Vitamin C 34 %
Calcium 14 %
Iron 19 %
** Thiamin 15 %
** Niacin 47 %
** Vitamin B6 19 %
** Magnesium 10 %
** Folate 27 %

* 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.