Minced Beef with Cauliflower & Courgette (Keto)

Instructions

1. 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. 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. 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. 4

   Build flavors: Stir in tomato paste (if using), smoked paprika, cumin, oregano, and chili flakes. Cook 1 minute to bloom spices.

5. 5

   Add courgette: Add diced courgette, cook 3–4 minutes until slightly softened but not mushy.

6. 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. 7

   Finish: Taste and adjust seasoning. Stir in butter and grated cheese (if using) until combined and creamy. Remove from heat.

8. 8

   Serve: Divide between two plates, garnish with chopped parsley/coriander and extra cheese if desired.

9. 9

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

10. 10

    Low in net carbs (cauliflower and courgette are low-carb veg). Use minimal tomato paste and skip onion if you need lower carbs. Fat from beef and added butter/cheese supports ketosis.

11. 11

    Dairy if using cheese/butter. Onion and garlic are optional.