You’re going to love this low sodium ground beef casserole with rice. I’ve taken a classic comfort food and transformed it into a heart-healthy dinner that doesn’t skimp on flavor.
As someone living a low sodium diet, I know the challenge of making tasty meals without relying on salt. This casserole can become one of your go-to recipes – it’s creamy, satisfying, filling and only has 169mg of sodium per serving!
See the video in the recipe card and pin for later
The low down on low sodium beef and rice casserole
Let’s talk about sodium for a minute. A typical ground beef casserole recipe can pack a whopping 800-1250mg of sodium per serving. That’s almost half your daily recommended intake in just one meal!
By using no-salt-added ingredients and amping up the flavor with herbs and spices, we’ve cut the sodium by over 75% while keeping all the comfort food goodness you desire.
| Sodium Comparison | |
| Average recipe per serving | 1100+mg |
| Sodium per serving this recipe | 169mg |
| Calories per serving | 438 |
| Recipe makes 6 equal servings | 1 |
With such a zesty flavor you’ll never know it’s low salt, or even miss the difference.
Ingredients for the casserole
Let’s see what makes this casserole a low sodium special:
- Ground beef (85% lean) – The foundation of our hearty casserole
- No-sodium Italian seasoning – Brings traditional flavor without the salt
- Garlic and herb seasoning (no sodium) – Adds depth and complexity
- Kitchen Bouquet sauce – Creates rich color and umami flavor
- No-salt-added beef broth – Forms the flavorful base
- Long grain white rice – Soaks up all the delicious seasonings
- Frozen broccoli florets – Adds nutrition and bright color
- No-salt-added cream of mushroom soup – Creates creamy texture
- No-salt-added Ro*Tel tomatoes – Brings a mild kick
- Soy milk, sour cream, and ricotta – Creates incredible creaminess
Find the full printable recipe with complete & specific ingredients and measurements below.👇
How to make this easy low sodium ground beef casserole and rice
1
Brown hamburger to crumble,and set aside.
2
Saute onions and garlic.
3
Add spices and seasoning sauce, continue to saute.
4
Add broth and rice, bring to a boil, then simmer covered.
5
Add broccoli on top to steam covered.
6
Add all remaining ingredients and beef. Stir to combine.
7
Transfer to baking dish cover with foil and bake 20-25 minutes.
8
Remove from oven and let set 5 minutes. Serve and enjoy!
See the full printable recipe with specific cooking instructions below. 👇
Recipe variations
- Swap ground beef for ground turkey or chicken for a lighter option
- Use cauliflower rice instead of white rice for a low-carb version
- Mix in different frozen vegetables like peas and carrots
- Add mushrooms for extra earthiness
- Try your different favorite no-salt seasonings or even a Mexican spice blend
What Goes With This Casserole?
This casserole works great as a complete meal, but here are some perfect pairings:
- Fresh green salad with Low Sodium Thousand Island Salad Dressing
- Roasted vegetables like asparagus or Brussels sprouts
- Steamed green beans with garlic
- Simple side of roasted tomatoes
How to store and reheat
Keep leftovers in an airtight container in the fridge for up to 4 days. When reheating, add a splash of no-salt broth or soy milk to maintain creaminess if needed. Heat in the microwave in 1-minute intervals, stirring between each, until hot throughout.
Can I Freeze Extras?
Yes! This casserole freezes beautifully for up to 3 months. Portion into freezer-safe containers, let cool completely, then freeze. Thaw overnight in the fridge before reheating. You might need to add a bit of liquid when reheating to restore the creamy texture.
FAQ’s and tips for this recipe
Can I use brown rice instead?
Brown rice needs longer cooking time (about 90 minutes) and more liquid. I recommend sticking with long-grain white rice for best results.
How do you keep it from getting dry?
The combination of soy milk, sour cream, and ricotta provides plenty of moisture. Just make sure to keep it covered while baking.
Can I make this ahead?
Yes! Assemble up to 2 days ahead, refrigerate, and bake when ready. Add 5-10 minutes to baking time if cooking from cold.
Is this recipe good for meal prep?
Absolutely! It reheats well and can be portioned into individual containers for easy lunches or dinners.
How can I add more flavor without adding salt?
Try adding more garlic, fresh herbs, or a splash of balsamic vinegar for extra zing.
Try these related recipes!
This low sodium ground beef casserole proves that heart-healthy eating doesn’t mean giving up comfort food favorites. The creamy, satisfying blend of seasoned beef, rice, and vegetables will make this a regular at my dinner table.
I’d love to hear how this recipe turns out for you! Leave a rating and comment below, and don’t forget to follow me on Facebook page and Pinterest for more low sodium recipes and tips. Now grab your casserole dish and get ready to make what might become your new favorite weeknight dinner!
Low Sodium Ground Beef Casserole with Rice Recipe
Ingredients
- 1 lb. ground beef (85% lean)
- 1.5 Tablepoons Italian seasoning (no sodium)
- 2 teaspoons garlic and herb (no sodium)
- 1 teaspoon smoked paprika
- 1 teaspoon black pepper
- 2 teaspoons Kitchen bouquet – browning and seasoning sauce
- 1 Tablespoon extra virgin olive oil
- 1 yellow onion (medium, diced)
- 1 heaping Tablespoon pre-minced garlic
- 3 cups beef broth no salt added
- 1 1/2 cups uncooked white long grain rice ((not instant rice))
- 1 12 oz. frozen broccoli florets
- 1 can 10.5 oz. cream of mushroom soup no salt added
- 1 10 oz. can Ro*Tel diced tomatoes and green chilies no salt added
- ½ cup Silk soy milk
- ½ cup sour cream
- 1 cup ricotta cheese (low fat)
Preparation
- Brown the ground beef in a large pot over medium-high heat.
- Drain any extra grease, transfer to a plate and set aside.
- Measure 1 tbsp olive oil in the same pot. Add the diced onions and cook for 5 minutes, until softened. Add garlic, pepper, paprika, K.B. seasoning sauce and Italian seasonings and cook for 1 more minute.
- Add beef broth and rice. Stir to combine.
- Bring to a boil, then reduce to a simmer. Cover tightly with lid and cook for 10 minutes.
- Add the broccoli evenly on top, replace the cover, and cook for 10 more minutes. Do not stir the rice at any point.
- Turn heat off, leaving the cover on, and let it stand for 10 minutes without stirring. Rice on the bottom of the pot should release easily.
- Add the cooked ground beef back along with the cream of mushroom soup, tomatoes, soy milk, sour cream ricotta cheese. Stir to combine.
- Transfer 9 x 13 casserole dish.
- Cover with foil and bake for 20 minutes. Serve!
Video
Notes ______________________________________________
- To make this ahead of time, assemble the casserole, cover, and store in the fridge for up to 2 days. Set out for 30 minutes prior to baking. Bake at 350 degrees for 25-30 minutes.
- Brown rice or instant rice are not the equal of the long grain white rice called for here. Brown rice requires a much longer cooking time. With the casserole would needing to bake for at least 90 minutes, and the broccoli would become mushy. While instant rice cooks faster, it will not absorb as much liquid. I have only tested the recipe with long grain white rice, so I cannot recommend using other rice substitutes.
Utensils & special ingredients used
I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.
https://tastyhealthyheartrecipes.com/main-dishes/entrees/low-sodium-ground-beef-casserole-with-rice/© 2025 Tasty Healthy Heart Recipes
