Description

This Cheesy Zucchini & Ground Beef Casserole is a hearty, comforting, low-carb dinner that combines tender zucchini, savory seasoned beef, tomatoes, and plenty of melted cheese. It’s easy to prepare, family-friendly, and perfect for weeknights or meal prep. The casserole bakes into a creamy, cheesy dish that feels indulgent while still being veggie-forward and nutritious.

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Ingredients For

Cheesy Zucchini & Ground Beef Casserole

For the Casserole

• 1 lb (450 g) ground beef

• 3 medium zucchini, thinly sliced

• 1 medium onion, diced

• 3 cloves garlic, minced

• 1 can (14.5 oz) diced tomatoes, drained

• 1 cup shredded cheddar cheese

• 1 cup shredded mozzarella cheese

• 1/2 cup sour cream (or Greek yogurt)

• 1 tbsp tomato paste

• 1 tsp dried oregano

• 1 tsp dried basil

• 1/2 tsp paprika

• 1/2 tsp salt (adjust to taste)

• 1/2 tsp black pepper

• 1–2 tbsp olive oil or butter

Optional Add-Ins

• 1/4 cup grated Parmesan

• Fresh parsley for garnish

• 1/2 tsp chili flakes for heat

• Mushrooms or bell peppers

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Instructions

1. Prep the Zucchini

1. Slice zucchini into thin rounds.

2. Lightly salt them and let sit 10 minutes to draw out moisture.

3. Pat dry with paper towels. (This prevents a watery casserole.)

2. Cook the Beef

1. In a large skillet, heat oil over medium-high.

2. Add onion and sauté 3–4 minutes until softened.

3. Add garlic and cook 30 seconds.

4. Add ground beef, breaking it apart. Cook until browned.

5. Stir in tomato paste, diced tomatoes, oregano, basil, paprika, salt, and pepper.

6. Simmer 5 minutes to blend flavors.

3. Build the Casserole

1. Preheat oven to 375°F (190°C).

2. Grease a 9×13-inch baking dish.

3. Layer half the zucchini slices at the bottom.

4. Spread half the beef mixture over them.

5. Dollop and spread half the sour cream.

6. Sprinkle half each of cheddar and mozzarella.

7. Repeat layers.

4. Bake

• Bake uncovered 25–30 minutes, until bubbly and golden.

• Let cool 5–10 minutes before slicing.

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Notes

• You must salt and drain the zucchini, or the casserole may become watery.

• Ground turkey or chicken also works well.

• Sour cream can be replaced with ricotta for a richer result.

• For keto lovers: add more cheese and reduce tomatoes.

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Tips for the Best Casserole

• Extra flavor boost: brown the beef until slightly crispy.

• Make ahead: assemble the casserole and refrigerate for up to 24 hours before baking.

• Freezer-friendly: freeze baked portions for up to 3 months.

• More structure: use slightly thicker zucchini slices (¼ inch).

• Lower sodium: rinse the canned tomatoes before use.

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Serving Suggestions

• Serve with:

  • A simple green salad

  • Garlic bread

  • Steamed broccoli

  • Cauliflower rice (for a low-carb option)

• Perfect for:

  • Weeknight dinners

  • Potlucks

  • Meal prep lunch boxes

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Nutrition (Estimated per serving — 6 servings)

• Calories: 350

• Protein: 26 g

• Carbohydrates: 9 g

• Fiber: 2 g

• Net Carbs: 7 g

• Fat: 24 g

• Saturated Fat: 12 g

• Sodium: 520 mg

(Values vary based on ingredients.)

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Health Benefits

• High protein: Supports muscle maintenance and satiety.

• Low carb: Suitable for keto or low-carb diets.

• Vegetable-rich: Zucchini provides antioxidants, hydration, and fiber.

• Calcium from cheese: Good for bone health.

• Tomatoes: Provide lycopene, beneficial for heart health.

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Q&A Section

Q: Can I use yellow squash instead of zucchini?

A: Yes! Yellow squash works perfectly, alone or mixed with zucchini.

Q: Can I make this dairy-free?

A: Use dairy-free shredded cheese varieties and coconut yogurt in place of sour cream.

Q: Why is my casserole watery?

A: The zucchini wasn’t drained enough. Make sure to salt and blot them dry before layering.

Q: Can I make this spicy?

A: Add chili flakes, jalapeños, or use pepper jack cheese.

Q: How long does it last in the fridge?

A: Up to 4 days in an airtight container.

Q: Can I add pasta or rice?

A: Yes—add 2 cups cooked pasta or cooked rice, but it won’t be low-carb anymore.