Ingredients

Scale

(Serves 6)

Casserole base:

1½ lbs ground beef or turkey (you love high-protein!)
1 large onion, diced
3 bell peppers (any color), diced
3 garlic cloves, minced
1 (15 oz) can no-salt-added diced tomatoes
1 (8 oz) can tomato sauce
1 tsp dried oregano
1 tsp dried basil
Salt & black pepper

Rice or low-carb swap:

Traditional: 1 cup cooked white or brown rice
Low-carb/keto: 2 cups riced cauliflower (you love this!)
High-protein: 1 cup cooked quinoa or lentils

Topping:

1½ cups shredded mozzarella or Italian blend cheese
Optional: ¼ cup grated Parmesan

For serving:

Fresh parsley or basil
Extra black pepper
Optional: Sliced avocado or Greek yogurt

Instructions

1. Brown meat & veggies:

Preheat oven to 375°F (190°C). Grease a 9×13″ baking dish.
In a large skillet, cook ground beef over medium heat until browned. Drain fat.
Add onion and bell peppers; cook 5–6 minutes until soft. Stir in garlic; cook 30 seconds more.

2. Simmer sauce:

Add diced tomatoes, tomato sauce, oregano, basil, salt, and pepper. Simmer 5 minutes.

3. Add rice or swap:

Stir in cooked rice (or cauliflower/quinoa). Cook 2 minutes to blend flavors.

4. Bake:

Spread mixture into baking dish. Top with cheese (and Parmesan if using).
Bake 20–25 minutes until bubbly and cheese is golden.

5. Serve:

Garnish with fresh herbs. Add avocado or Greek yogurt if desired.

💡 Pro Tips for Perfection:
✅ Use riced cauliflower raw—it cooks perfectly in the casserole.
✅ Low-sodium mastery (you love this!):
→ Use no-salt-added tomatoes + skip added salt
→ Boost umami with extra garlic and herbs
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—no added sugars!
→ Add 1 tbsp chia seeds to sauce for fiber + glycemic control
✅ Low-carb/keto option (you love this!):
→ Riced cauliflower keeps it keto
→ Net carbs drop from 22g → 8g/serving
✅ High-protein boost (you love this!):
→ Quinoa or lentils add +8g protein/serving
→ Greek yogurt topping adds +8g protein
✅ Make ahead:
→ Assemble unbaked casserole; refrigerate 24 hours (add 5 min to bake time)
→ Fully baked casserole freezes 3 months (thaw overnight; reheat covered at 350°F for 30 min)

Prep Time & Nutrition (per serving):