Ingredients
Equipment
Method
- Preheat your oven to 220°C (425°F) or 200°C (400°F) for fan-forced ovens. Line a large baking sheet with parchment paper for easy cleanup.
- Cut the cauliflower into bite-sized florets, roughly 2-3 cm (about 1 inch) pieces. Pat them completely dry with paper towels—this is crucial for crispiness.
- Spread the cauliflower florets on the prepared baking sheet in a single layer, ensuring they're not touching or overlapping. Use two baking sheets if needed for proper air circulation.
- Drizzle the cauliflower with 3 tablespoons olive oil, then sprinkle evenly with 1 teaspoon sea salt and 1/4 teaspoon black pepper. Toss well to coat every piece.
- Roast the cauliflower for 25-30 minutes, flipping once halfway through, until golden brown with crispy edges and fork-tender centers. Set aside and keep warm.
- While the cauliflower roasts, heat 1 tablespoon olive oil in a large, deep frying pan or skillet over medium-high heat until shimmering.
- Add the finely diced onion to the hot pan and cook for 2-3 minutes, stirring occasionally, until softened and translucent.
- Add the ground beef to the pan, breaking it up with a wooden spoon or spatula. Cook for 5-6 minutes, stirring occasionally, until the meat is browned and no pink remains.
- Add the sea salt, sweet paprika, onion powder, garlic powder, and black pepper to the cooked beef. Stir well and cook for another minute until fragrant. Remove from heat and set aside.
- In a medium bowl, combine the avocado oil mayonnaise, finely chopped pickles, Dijon mustard, sugar-free ketchup, sweet paprika, onion powder, and garlic powder. Whisk until smooth and well combined.
- Add water to the burger sauce one tablespoon at a time, stirring between additions, until you reach a pourable but still thick consistency—it should coat the back of a spoon.
- Divide the shredded romaine lettuce evenly among four serving bowls, creating a bed on the bottom of each bowl.
- Top each lettuce base with an equal portion of the roasted cauliflower florets, spreading them out in an even layer.
- Spoon the seasoned beef mixture over the cauliflower in each bowl, dividing it equally among the four servings.
- Sprinkle 2 tablespoons of shredded cheddar cheese over the hot beef in each bowl—the heat will slightly melt the cheese.
- Arrange the halved cherry tomatoes, sliced red onion, and pickle slices decoratively over the top of each bowl.
- Drizzle each bowl generously with the homemade burger sauce (about 3-4 tablespoons per bowl), or serve the sauce on the side for individual control.
- Serve immediately while the cauliflower and beef are still warm, allowing the cheese to melt slightly from the residual heat. Enjoy your diabetes-friendly burger bowl!
Nutrition
Notes
This diabetic-friendly adaptation replaces high-glycemic potatoes with cauliflower, reducing net carbs from approximately 45g to just 10g per serving. The meal provides balanced macronutrients with adequate protein (28g) to promote satiety and blood sugar stability. Full-fat cheese and avocado oil mayonnaise provide healthy fats that slow carbohydrate absorption. Sugar-free condiments eliminate hidden sugars found in traditional ketchup. The high fiber content (4g) further moderates glucose response. This recipe is suitable for low-carb, keto-friendly, and gluten-free dietary patterns while delivering classic burger flavor without compromising blood sugar management.
