Beefy Casserole Bakes
on May 25, 2025
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Looking for a hearty, comforting dish that’s perfect for meal prep? These Beefy Casserole Bakes are a satisfying, all-in-one recipe packed with flavor and protein. Featuring Ben’s Original Long Grain & Wild Rice, savory lean ground beef, and tender vegetables, this casserole comes together with a creamy, homemade sauce made from beef broth, butter, milk, and flour. With the added texture of cauliflower and a touch of onion for depth, it’s an easy and delicious make-ahead option for busy weeknights or a filling family dinner.
NUTRITIONAL INFORMATION / MACROS
Makes: 5 servings
Serving size: 1 bowl
Calories: 597 cals
Macros: 49.4p / 33.6c / 28.3f
Search the food database in the MyFitnessPal or MacrosFirst apps by looking up Stay Fit Mom Beefy Casserole Bakes to add it to your food diary.
INGREDIENTS
- Ben’s Original long grain & wild rice
- Beef broth
- Lean ground beef (90/10)
- Butter
- Onion, diced
- Cauliflower, diced
- Flour
- Milk
- Shredded cheese
Substitutions & Variations
- Swap ground beef for ground turkey or plant-based crumbles
- Add shredded cheese or mushrooms for extra flavor
- Make it dairy-free with plant-based butter and milk
Why You’ll Love This Recipe
- Quick to assemble and prep-ahead friendly
- One-pan, minimal cleanup
- Balanced: carbs, protein, and veggies
- Kid- and freezer-friendly
Storage Instructions
1. Refrigeration (up to 4 days):
- Cool completely before storing to avoid condensation and sogginess.
- Divide into airtight containers for easy grab-and-go meals.
- Store in the fridge for up to 4 days.
2. Freezing (up to 2-3 months):
- Use freezer-safe containers or wrap portions tightly in plastic wrap + foil.
- Label with name and date.
- Freeze for up to 3 months.
Reheating Instructions
1. Microwave (best for individual portions):
- If frozen, thaw in fridge overnight.
- Add a splash of milk or beef broth to retain creaminess.
- Microwave on medium power (50–70%) for 2–4 minutes, stirring halfway through.
- Ensure internal temperature reaches 165°F (74°C).
2. Oven (best for multiple portions):
- Preheat oven to 350°F (175°C).
- Place casserole in an oven-safe dish. Cover with foil.
- Add a few tablespoons of broth or milk to keep moist.
- Bake for 20–30 minutes, until heated through.
3. Stovetop (good for thawed portions):
- Reheat in a nonstick skillet over medium-low heat.
- Add a splash of milk or broth.
- Stir occasionally until hot (about 8–10 minutes).
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Supplies Used
4 cup glass bowls – Get the new Stay Fit Mom bowls for all your meal prep needs!!
Half size sheet pan – This is the perfect size for 5, 4 cup glass bowls. You can, of
course, use a full size sheet pan but your bowls will slide around a little bit more.
MORE GROUND BEEF RECIPES TO TRY
You can find more ground beef recipes by typing ground beef in the search bar at the top of this page!
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Beefy Casserole Bakes
Equipment
Ingredients
- 6 oz. box Ben’s Original long grain & wild rice
- 14 oz. can beef broth
- 2 pounds lean ground beef, 90/10
- 2 tablespoons butter
- 1/2 large onion, diced
- 10 ounces cauliflower, diced
- 2 tablespoons flour
- 1/2 cup + 10 tablespoons milk
- 1 cup shredded cheese , I used mild cheddar
Instructions
- Preheat the oven to 350 degrees and arrange 5 oven safe containers on a cookie sheet.
- Divide the rice up amongst the 5 bowls. This will be about 2 full tablespoons each. Set the seasoning packet aside.
- Add 1/4 cup of beef broth to each bowl with the rice.
- Cook beef in a pan until no longer pink. Strain grease and divide the cooked beef up into the 5 bowls, right over the top of the rice.
- In the same pan you cooked the beef(don’t clean it), melt the butter. Add the onions and cauliflower. Cook a few minutes until the onions are translucent.
- Stir in the flour. It will be clumpy.
- Slowly stir in the remaining beef broth and the 1/2 cup of milk.
- Add the seasoning packet and let the sauce simmer 5-7 minutes until reduced.
- Divide and pour the sauce over the 5 bowls. Add the additional 2 tablespoons of milk to each bowl. Stir them all well and make sure no rice is stuck to the sides of the bowl. Top all the bowls with the cheese.
- Bake in the oven for about 30 minutes, or until the rice appears to be cooked. If there is some excess liquid, don’t fret, the rice will absorb it as it cools.
- Let the bowls cool before covering and placing in the refrigerator. Reheat in the microwave for 2-3 minutes.
What is the seasoning packet? I don’t see it anywhere.
Hi Amy! It comes with the rice.
Add the seasoning packet? Where does this come from?
Hi Jenn, it comes from the wild rice box.
Made these up today, but used muffin cups instead for our family of boys. Huge hit, these are phenomenal! Had a friend stop by and try one off the cooling rack and now he needs the recipe too. Definitely quick and easy, tasty, and I feel great about what everyone is consuming for breakfast!
Really enjoyed this one, will definitely be making it often. Thanks Krista!
So tasty, simple, warm comfort meal. The whole family enjoyed!