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You are here: Home / Recipes / Main Dish / Beef / Keto Cheesy Barbecue Ground Beef and Cauliflower Skillet

Keto Cheesy Barbecue Ground Beef and Cauliflower Skillet

Published August 25, 2021 by Lauren Vavala Harris

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2 images of barbecue and cauliflower skillet meal with text overlay between them
barbecue and cauliflower skillet meal with text overlay
barbecue and cauliflower skillet meal with text overlay
barbecue and cauliflower skillet meal with text overlay
2 images of barbecue and cauliflower skillet meal with text overlay between them

Everyone should try this simple, family friendly recipe for a Keto Cheesy Barbecue Ground Beef and Cauliflower Skillet. Not only is this one pan meal quick and easy to prepare, but it is also flavorful, naturally gluten free, and may be adapted to fit a variety of diet regimes.

Keto Cheesy Barbecue Ground Beef and cauliflower skillet with a wood turner in it over a marble backdrop

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Cheesy Barbecue Ground Beed and Cauliflower Skillet is a gluten free, family-friendly dish, inspired by a crescent ring recipe which my husband usually likes to make.

Since crescent dough is obviously not low carb and we wanted a similar low carb option, I decided to substitute cauliflower for the dough instead, but to otherwise keep the same flavors of the original dish.

After realizing how popular my recipe for Keto Italian Ground Beef Cauliflower Skillet has been amongst readers, I decided to create even more keto friendly cauliflower and ground beef recipes.

Ground beef and cauliflower recipes combine two flavors which perfectly complement one another, so I knew this new recipe would be a delicious success; just like Keto Beef Stroganoff, Keto Mexican Beef Bowls, and Coconut Curry Beef.

This one pan dinner is sure to win over the appetites of those who enjoy the tasty combination of cauliflower ground beef. It is a great, quick recipe to add to your rotation of easy, cheesy meals.

Why This Recipe Works

This flavorful Cheesy Barbecue Ground Beef and Cauliflower Skillet uses only simple ingredients and is just as quick and easy to shop for as it is to prepare.  

This recipe is adaptable, which means you can add more or less barbecue sauce and cheese, swap out cheddar for mozzarella, or even use ground turkey and chicken instead of beef.

It is a one pan dish too, so there is way less clean-up is involved.

This delicious dish is keto friendly, low carb, naturally gluten free, with only 7 net carbs per serving.

How To Make Cheesy Barbecue Ground Beef and Cauliflower Skillet

Ingredients

Ingredients for a barbecue ground beef and cauliflower skillet on a marble table with labels

  • Ground Beef: you can use any type. I based the nutritional calculations off of 90% lean ground beef.
  • Cauliflower: fresh is best! I have tried using frozen cauliflower in recipes and the texture and flavor just isn’t the same. It can be done, but I promise that fresh cauliflower is much more flavorful.
  • Cheddar Cheese: shred from a block for the best melting and texture. I made this recipe once with leftover pre-shredded cheese and it made the barbecue sauce gritty. To avoid that, take a few extra minutes to shred it yourself. It’s worth it!
  • Onion: I only like Vidalia or sweet onions, but you can use a yellow or white onion.
  • Barbecue Sauce: nutritional calculations are based off of Sweet Baby Ray’s No Sugar Added Barbecue Sauce. I also like G. Hughes as another low sugar option. If you are not limiting sugar or carbohydrates, you can use any barbecue sauce that you like with this recipe.
  • Garlic
  • Olive oil, salt, pepper and water are also needed.

The entire recipe and instructions can also be found in the recipe card at the bottom of this post. You can also print the recipe from the card, if needed.

Prep!

Chop the cauliflower into bite-size florets, dice the onion, mince the garlic and shred the cheese.

Preheat your oven to 400°F.

Create!

cauliflower browned in a skillet

Heat 1 tablespoon of olive oil in a large, oven proof skillet over medium-high heat. Add the cauliflower and season with salt and pepper.

Cook, stirring frequently, for about 2-3 minutes, or until the cauliflower just starts to brown a little.

Pour in the water, cover, and cook the cauliflower, stirring occasionally, until it’s just fork-tender – about 3-5 minutes depending on the size of the florets.Remove the cauliflower with a slotted spoon and set aside.

Drain any excess water from the pan and return it to the stovetop.

Garlic and onion cooking in a black skillet

Lower the heat to medium and add the remaining olive oil to the skillet. Add the onion and garlic and cook for 2-3 minutes.

Cooked ground beef in a black skillet

Next, add the ground beef and season with salt and pepper.

Continue to cook, breaking up the beef, until it is no longer pink – about 5-7 minutes.

Barbecue ground beef in a black skillet

Stir in the barbecue sauce and 1 cup of the shredded cheddar cheese until fully melted and blended.

Barbecue ground beef and cauliflower florets in a black skillet

Return the cauliflower to the skillet and toss to combine.

A skillet of beef and vegetables topped with shredded cheese

Top with the remaining cheddar cheese and transfer the skillet to the oven.

Baked barbecue ground beef and cauliflower skillet in a black pan

Cook until the cheese is just melted – about 5 minutes.

Present!

close up of a turner lifting up some keto cheesy barbecue ground beef and cauliflower in a black skillet

Top with fresh parsley or cilantro, if desired and serve hot.

Tips and Techniques

  • For the best melting and texture, shred the cheddar cheese from a block. Pre-shredded bags of cheese have an added starch mixed into them which can make the sauce in your recipe have a grittier texture.
  • Using fresh cauliflower is strongly recommended for the best flavor and texture.
  • Store any leftovers in an air-tight container in the refrigerator. Use within 3-4 days.

More Keto Ground Beef Recipes

Keto Mexican Beef Bowls
Keto Mexican Beef Bowls are filled with riced cauliflower, delicious seasoned ground beef and a quick homemade salsa. Top them with crumbled queso or cojita cheese and a zesty lime mayo for even more flavor. These bowls come together in just 30 minutes and are low carb, keto friendly and gluten free.
Get The Recipe
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Keto Italian Meatballs
Keto Italian Meatballs are made with the same flavors as traditional Italian meatballs, but with less carbs. Whether you bake them or fry them, you are sure to enjoy this classic favorite!
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Keto Mexican Casserole
Keto Mexican Casserole is a spicy, cheesy combination of ground beef, riced cauliflower, peppers, and a blend of cheeses. It’s a low carb, gluten free dinner recipe that’s easy to make and very flavorful.
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Print

Cheesy Barbecue Ground Beef and Cauliflower Skillet

Everyone should try this simple, family friendly recipe for a Keto Cheesy Barbecue Ground Beef and Cauliflower Skillet. Not only is this one pan meal quick and easy to prepare, but it is also flavorful, naturally gluten free, and low carb.
Course Main Dish
Cuisine Beef, Gluten Free, Low Carb
Diet Diabetic, Gluten Free
Prep Time 10 minutes minutes
Cook Time 30 minutes minutes
Total Time 40 minutes minutes
Servings 6 servings
Calories 436kcal
Author Lauren Harris

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 4 cups cauliflower florets (from one medium head)
  • salt (to taste)
  • pepper (to taste)
  • 1/4 cup water
  • 4 cloves garlic (minced)
  • 1 onion (finely diced)
  • 1.5 pounds ground beef
  • 2/3 cup sugar free barbecue sauce
  • 2 cups cheddar cheese (shredded)

Instructions

  • Preheat oven to 400°F.
  • Heat 1 tablespoon of olive oil in a large, oven proof skillet over medium-high heat. Add the cauliflower and season with salt and pepper.
  • Cook, stirring frequently, for about 2-3 minutes, or until the cauliflower just starts to brown a little.
  • Pour in the water, cover, and cook the cauliflower, stirring occasionally, until it’s just fork-tender – about 3-5 minutes depending on the size of the florets. Remove the cauliflower with a slotted spoon and set aside. Drain any excess water from the pan and return it to the stovetop.
  • Lower the heat to medium and add the remaining olive oil to the skillet. Add the onion and garlic and cook for 2-3 minutes.
  • Next, add the ground beef and season with salt and pepper. Continue to cook, breaking up the beef, until it is no longer pink – about 5-7 minutes.
  • Stir in the barbecue sauce and 1 cup of the shredded cheddar cheese until fully melted and blended.
  • Return the cauliflower to the skillet and toss to combine.
  • Top with the remaining cheddar cheese and transfer the skillet to the oven.
  • Cook until the cheese is just melted – about 5 minutes.
  • Top with fresh parsley or cilantro, if desired and serve hot.

Notes

Tips and Techniques

  • For the best melting and texture, shred the cheddar cheese from a block. Pre-shredded bags of cheese have an added starch mixed into them which can make the sauce in your recipe have a grittier texture.
  • Using fresh cauliflower is strongly recommended for the best flavor and texture.
  • Store any leftovers in an air-tight container in the refrigerator. Use within 3-4 days.
 
** Nutritional information is an estimate and may vary. 90% ground beef and Sweet Baby Ray's No Sugar Added Barbecue Sauce were used for nutritional calculations.

Nutrition

Serving: 1serving | Calories: 436kcal | Carbohydrates: 10g | Protein: 35g | Fat: 29g | Saturated Fat: 13g | Trans Fat: 1g | Cholesterol: 113mg | Sodium: 690mg | Potassium: 783mg | Fiber: 3g | Sugar: 3g | Vitamin A: 378IU | Vitamin C: 34mg | Calcium: 308mg | Iron: 3mg

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Filed Under: Beef, Gluten Free, Low Carb, Main Dish, Recipes

Welcome, I'm Lauren!

Delicious Little Bites is where I share all types of recipes from appetizers to desserts. You will also find plenty of keto, gluten free, and vegetarian recipes here to help you put a delicious meal on the table every night that the whole family will love! Read More...

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