This Ground Beef Zucchini Casserole is a hearty, one-skillet meal that combines savory ground beef with tender zucchini, all enveloped in a creamy, cheesy sauce. It’s a low-carb, gluten-free, and keto-friendly dish that’s perfect for a satisfying dinner. With its quick preparation and wholesome ingredients, this casserole is a delicious way to enjoy a comforting meal without compromising on nutrition.

Full Recipe:

Ingredients

• 1 lb ground beef
• 2 teaspoons minced garlic
• 1 cup diced onion
• 3 cups sliced zucchini
• ¼ cup beef or chicken broth
• ⅓ cup sour cream
• 2 tablespoons cream cheese
• ½ teaspoon sea salt
• ½ teaspoon ground black pepper
• 1 teaspoon Worcestershire sauce (or coconut aminos for gluten-free)
• 1½ cups shredded cheddar cheese

Directions

1. In a cast-iron skillet over medium heat, cook the ground beef until browned, about 5 minutes. Remove the beef and drain the grease, leaving 1 tablespoon in the pan.
2. In the same skillet, sauté the diced onions over medium heat until they begin to soften, approximately 3 minutes. Add the minced garlic and cook for an additional minute.
3. Add the sliced zucchini and broth to the skillet, cooking until the zucchini is tender, about 5 minutes.
4. Reduce the heat to medium-low and stir in the cream cheese until melted, followed by the sour cream.
5. Return the cooked ground beef to the skillet, adding the sea salt, black pepper, and Worcestershire sauce. Stir gently to combine all ingredients.
6. Sprinkle the shredded cheddar cheese evenly over the top of the mixture.
7. Place the skillet under the broiler for 2 minutes until the cheese is melted and slightly browned. Alternatively, cover the skillet with a lid and cook for 3-4 minutes until the cheese melts.

Nutritional Facts (per serving)

• Calories: 425
• Total Fat: 29g
  • Saturated Fat: 13g
  • Trans Fat: 1g
  • Unsaturated Fat: 11g
• Cholesterol: 116mg
• Sodium: 638mg
• Total Carbohydrates: 9g
  • Dietary Fiber: 2g
  • Sugars: 5g
• Net Carbohydrates: 7g
• Protein: 32g

The Benefits of Zucchini in Casserole Dishes

Zucchini is a popular ingredient in many casserole recipes due to its mild flavor and versatility. While it may not stand out on its own, zucchini is a fantastic addition to any dish because it takes on the flavors of whatever ingredients it’s paired with. In Ground Beef Zucchini Casserole, the zucchini absorbs the savory flavors of the beef and seasonings, making each bite well-rounded and delicious.

From a nutritional standpoint, zucchini is low in calories and high in essential vitamins and minerals, such as vitamin C, potassium, and magnesium. It’s also a good source of antioxidants, which can help fight inflammation and promote overall health. Additionally, zucchini is a great source of dietary fiber, which aids in digestion and helps keep you feeling full longer. Its high water content also makes it a great way to add volume to a dish without adding too many extra calories, making it an ideal ingredient for low-carb and keto diets.

Zucchini’s mild flavor and tender texture complement the rich, savory taste of the ground beef, creating a harmonious contrast that enhances the overall dish. Whether you slice it thinly or chop it into cubes, zucchini works wonders in this casserole, making it a healthier and more nutrient-dense alternative to traditional starch-based casseroles.

Ground Beef: The Heart of the Casserole

Ground beef is the centerpiece of this casserole, providing the dish with its hearty and satisfying flavor. Rich in protein, ground beef is a great source of essential amino acids that support muscle growth and repair. It also contains important nutrients such as iron, zinc, and B vitamins, including B12, which is essential for red blood cell production and nerve function.

In addition to being a rich source of protein, ground beef contributes to the dish’s savory depth. When cooked, the beef releases its natural fats, which create a flavorful base that infuses the other ingredients with rich, meaty goodness. Ground beef is also an incredibly versatile ingredient that pairs well with many different seasonings and vegetables, making it ideal for casseroles like this one.

When preparing the ground beef for the casserole, it’s important to choose a lean cut to keep the dish healthier. Ground beef with 85% lean meat and 15% fat is a common choice, but you can opt for even leaner versions if you want to cut down on the fat content. This will ensure that the casserole remains satisfying without being overly greasy.

Cheese: The Finishing Touch

One of the key components that make this casserole so indulgent is the generous layer of melted cheese. Cheese adds richness and creaminess, enhancing the overall texture and flavor profile of the dish. The melted cheese acts as a binding agent, holding all of the ingredients together and giving each bite a delicious, gooey texture that contrasts nicely with the tender zucchini and savory ground beef.

Cheddar cheese is commonly used in Ground Beef Zucchini Casserole due to its sharp, tangy flavor and excellent melting properties. However, other varieties of cheese, such as mozzarella, Monterey Jack, or a blend of different cheeses, can be used to create different flavor profiles. The cheese can be sprinkled on top of the casserole before baking, or it can be mixed into the beef and zucchini filling for a creamier result.

Not only does cheese contribute to the flavor and texture of the dish, but it also adds nutritional value. Cheese is a good source of calcium, which supports strong bones and teeth, as well as protein and fat. However, it’s important to use cheese in moderation, as it can be calorie-dense, especially when used in large quantities.

A Low-Carb, Keto-Friendly Delight

One of the major benefits of this Ground Beef Zucchini Casserole is that it fits perfectly into low-carb and keto diets. Many traditional casseroles rely on starchy ingredients such as pasta, potatoes, or rice to bulk up the dish. However, in this recipe, the zucchini serves as a low-carb substitute that still provides volume and texture without compromising on flavor.

The keto diet focuses on reducing carbohydrate intake and increasing the consumption of healthy fats and proteins. By substituting high-carb ingredients with zucchini, this casserole becomes a keto-friendly meal that’s both satisfying and aligned with the principles of the diet. The ground beef adds a rich source of protein and fat, while the cheese contributes additional fat to keep the dish filling and satisfying.

For those on low-carb diets, this casserole can be paired with a simple green salad or served alongside a low-carb vegetable like cauliflower or broccoli to create a well-rounded meal that won’t spike blood sugar levels.

Preparation and Cooking Tips

While this Ground Beef Zucchini Casserole is relatively simple to prepare, there are a few tips that can help you achieve the best possible results. First, when preparing the zucchini, it’s important to remove any excess moisture. Zucchini has a high water content, and if it’s not properly dried, it can make the casserole watery. You can either pat the zucchini slices dry with paper towels or cook them briefly in a skillet before adding them to the casserole.

Conclusion

Ground Beef Zucchini Casserole is a versatile, nutritious, and satisfying dish that combines the rich flavor of ground beef with the freshness of zucchini, all topped with a layer of melted cheese. It’s the perfect choice for those looking for a low-carb, keto-friendly meal that doesn’t sacrifice flavor. The simplicity of the ingredients makes it easy to prepare, while the final result is a comforting and hearty dish that’s sure to please everyone at the table.