If you're looking for a cozy and filling dinner that keeps your carb count in check, this Keto Beef & Veggie Casserole is the perfect solution. Packed with nourishing vegetables, protein-rich ground beef, and topped with melty cheddar cheese, this dish delivers classic comfort with a healthy keto twist.
With only 5.5g net carbs per serving, this casserole fits seamlessly into a low-carb lifestyle. It’s great for meal prepping, reheats well, and satisfies even the biggest appetites. Plus, the inclusion of pumpkin and broccoli adds essential vitamins and minerals, making it both delicious and nutritious.
Nutrition Highlights (Per Serving)
- Calories: 472
- Net Carbs: 5.5 g
- Total Fat: 34.6 g
- Protein: 32.6 g
- Sodium: 463 mg
According to the National Institutes of Health, meals high in fat and moderate in protein — like this one — help maintain ketosis and improve satiety. This makes it easier to stick with your goals while still enjoying satisfying meals.
Ingredients
- 3 tablespoons butter
- 1 pound grass-fed ground beef
- 1 yellow onion, chopped
- 2 garlic cloves, minced
- 1 cup pumpkin, cubed or canned
- 1 cup broccoli florets
- 2 cups shredded cheddar cheese
- 1 tablespoon Dijon mustard
- 6 organic eggs
- ½ cup heavy whipping cream
- Salt and ground black pepper, to taste
Instructions
- In a skillet over medium heat, melt 1 tablespoon of butter and cook the ground beef for 8–10 minutes until browned. Transfer to a large mixing bowl.
- In the same skillet, add the remaining butter and sauté the chopped onion and garlic for 10 minutes until soft and aromatic.
- Add the pumpkin and cook for 5–6 minutes. Then stir in the broccoli and cook for an additional 3–4 minutes.
- Combine the cooked vegetables with the ground beef. Mix in 2/3 of the shredded cheddar cheese and the Dijon mustard. Set aside.
- In another bowl, whisk together the eggs, heavy cream, salt, and pepper until well blended.
- Preheat your oven to 350ºF (175ºC).
- In a greased baking dish, spread the beef mixture evenly. Pour the egg mixture over the top and sprinkle with the remaining cheddar cheese.
- Bake for 25 minutes, or until the top is golden and the center is set. Let it cool slightly before serving.
Serving Ideas
Serve this casserole with a crisp keto side salad or roasted green beans. It also pairs well with cauliflower rice or sautéed spinach for a complete low-carb meal.
Make It Your Own
Want to boost the veggie content? Add spinach or kale. Prefer a spicier version? Toss in a bit of cayenne or red pepper flakes. You can even swap out cheddar for Monterey Jack or gouda for a twist on flavor.
Why You'll Love It
This keto-friendly casserole is rich, flavorful, and incredibly easy to make. It keeps well in the fridge for up to 4 days and is perfect for lunch or dinner throughout the week. It’s a meal prepper’s dream and a family favorite all in one.
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For more keto-approved vegetables and meal inspiration, check out Diet Doctor’s Keto Vegetable Guide.