Low-Fat Ground Beef Casserole
A hearty low-fat casserole featuring lean ground beef, mixed vegetables, and creamy mashed potatoes, perfect for a comforting yet healthy family meal.
Ingredients
Instructions
- Mix ground beef with a fork to separate it in the bottom of the casserole dish.
- Sprinkle cornstarch or flour lightly over the beef layer.
- Spread frozen mixed vegetables over the beef.
- Add enough water to come halfway up on the beef layer.
- Spread mashed potatoes over the vegetables, using a cake decorator to make decorative patterns on top.
- Cook in the microwave for 5 minutes, then transfer to an oven preheated to 400°F to brown the top of the potatoes.
Tips & Substitutions
For added flavor, consider seasoning the ground beef with garlic powder or onion powder before layering. If you don't have cornstarch, flour works as a great substitute. You can also use leftover mashed potatoes from another meal to save time. This casserole can be made with other proteins like turkey or chicken for a different twist, similar to Lazy Gal'S Casserole.
Serving Suggestions
This casserole is a complete meal on its own but pairs beautifully with a side salad or steamed broccoli for added nutrition. For a comforting dinner, serve it alongside a slice of crusty bread. For variety, consider serving with a dollop of sour cream or a sprinkle of cheese on top before serving.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, place the casserole in the microwave for 2-3 minutes or until heated through. Alternatively, you can bake it in the oven at 350°F for about 15-20 minutes, covering it with foil to prevent drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Ground Beef Casserole contains roughly 632 calories, with 5g protein, 122g carbohydrates, and 12g fat. It is an excellent source of vitamin A (55% of the Daily Value), dietary fiber (25% of the Daily Value), and potassium (24% of the Daily Value), and a good source of protein and iron. It also contributes 7g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh vegetables instead of frozen?
Yes, you can use fresh vegetables. Just be sure to chop them into small pieces and lightly steam them before layering to ensure they cook thoroughly in the casserole.
How can I make this casserole gluten-free?
To make this casserole gluten-free, substitute the flour with a gluten-free flour blend or use cornstarch. Additionally, check the labels on your frozen vegetables to ensure they are gluten-free as well.
What can I do if I don't have a microwave?
If you don't have a microwave, you can bake the casserole directly in the oven. Preheat your oven to 400°F and bake for about 30-35 minutes until the beef is cooked through and the potatoes are golden on top.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).