Diabetic Hamburger “Potato” Casserole (Low-Carb)
~7–9g net carbs per serving
Ingredients
- 1 lb ground beef (lean)
- 1 tbsp olive oil (if needed)
- 1 small onion, finely diced (optional, keep minimal)
- 2 cloves garlic, minced
- 3 cups cauliflower florets (steamed until just tender)
or diced turnips for a firmer texture - ½ cup beef broth (low sodium)
- ½ cup heavy cream (or unsweetened almond milk)
- 1½ cups shredded cheddar cheese (divided)
- ½ tsp paprika
- ½ tsp salt
- ½ tsp black pepper
- Optional: 1 tsp Worcestershire sauce (no sugar)
Instructions
- Preheat oven to 375°F (190°C).
- Brown ground beef with onion and garlic. Drain excess fat.
- Stir in paprika, salt, pepper, and Worcestershire.
- Gently fold in cauliflower and beef broth.
- Stir in cream and 1 cup cheese.
- Transfer to a greased baking dish.
- Top with remaining cheese.
- Bake 25–30 minutes, until bubbly and golden.
- Let rest 5–10 minutes before serving.
Why This Works for Diabetes
- Cauliflower replaces high-glycemic potatoes
- Protein + fat slow glucose spikes
- No canned soups or hidden sugars
Variations
- Extra creamy: Add 2 oz cream cheese
- Tex-Mex: Add taco seasoning + pepper jack
- Veggie boost: Add mushrooms or zucchini
- Ultra-low carb: Skip onion entirely
- Lighter: Use ground turkey + reduced-fat cheese
Serving Ideas
- With a green salad
- Steamed green beans
- Roasted broccoli or Brussels sprouts
