Minced Beef with Cauliflower & Courgette (Keto)

Backstory: As Dr. Kobe Keto, I love turning humble mince and veg into a satisfying, low-carb bowl that keeps you full and focused. This recipe is fast, flexible, and built for ketosis-friendly macros.

Ingredients (serves 2)

• 400 g minced beef (80/20 or 85/15)
• 1 small cauliflower head (about 400–450 g), cut into florets or riced (~3–4 cups riced)
• 1 large courgette (zucchini), diced or spiralized (about 200–250 g)
• 2 tbsp olive oil or avocado oil
• 1 small onion, finely chopped (optional — adds ~3–4 g net carbs total)
• 2 garlic cloves, minced
• 1 tbsp tomato paste (optional; use less for lower carbs)
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp dried oregano
• 1/4–1/2 tsp chili flakes or cayenne (optional, to taste)
• Salt and freshly ground black pepper, to taste
• 30 g grated Parmesan or 2 tbsp shredded cheddar (optional, for finishing)
• 2 tbsp chopped fresh parsley or coriander, for garnish
• 1 tbsp butter (optional, for finishing richness)

Instructions

1. Prep: Rice the cauliflower (pulse florets in a food processor until rice-sized) or chop finely. Dice the courgette. Chop onion and mince garlic.
2. Brown the beef: Heat 1 tbsp oil in a large skillet over medium-high heat. Add minced beef, season with salt and pepper, and cook, breaking up lumps, until browned and mostly cooked (4–6 minutes). Drain excess fat if very greasy, leaving a little for flavor.
3. Sauté aromatics: Push beef to the side, add remaining 1 tbsp oil (or use same pan fat). Sauté onion until translucent (2–3 minutes), then add garlic and cook 30 seconds.
4. Build flavors: Stir in tomato paste (if using), smoked paprika, cumin, oregano, and chili flakes. Cook 1 minute to bloom spices.
5. Add courgette: Add diced courgette, cook 3–4 minutes until slightly softened but not mushy.
6. Add cauliflower rice: Fold in riced cauliflower, season, reduce heat to medium. Cook 5–7 minutes, stirring occasionally, until cauliflower is tender and has released any moisture. If mixture is watery, increase heat briefly to evaporate excess.
7. Finish: Taste and adjust seasoning. Stir in butter and grated cheese (if using) until combined and creamy. Remove from heat.
8. Serve: Divide between two plates, garnish with chopped parsley/coriander and extra cheese if desired.

Flavor profile

• Savory, slightly smoky from paprika, with warm cumin notes and bright herb finish. Optional chili adds heat; cheese and butter add umami and richness.

Keto-Friendly notes