Table of Contents
- 1 Why You’ll Love This Cauliflower Chili
- 2 Ingredients You’ll Need
- 3 How to Make Low Carb Cauliflower Chili
- 4 Meal Prep and Storage Tips
- 5 Nutrition Highlights (Approx. per Serving – Based on 6 Servings)
- 6 Variations and Add-On Ideas
- 7 Serving Suggestions
- 8 Frequently Asked Questions (FAQs)
- 9 Why Cauliflower Chili Is the Ultimate Keto Comfort Food
- 10 Final Thoughts
Craving a comforting bowl of chili while sticking to your low-carb or keto lifestyle? Look no further than this cozy Cauliflower Chili—a hearty, filling twist on the classic that’s both flavorful and carb-conscious. With riced cauliflower standing in for traditional beans, tender ground meat, rich tomatoes, and warming spices, it delivers all the satisfaction of chili without the carb overload.
Ideal for weeknight dinners, meal prep, or a weight-loss friendly meal plan, this chili is protein-packed, fiber-rich, and easy to customize. It holds its own against traditional chili in flavor, texture, and comfort factor—without blowing your macros.
Why You’ll Love This Cauliflower Chili
Low carb & keto-approved: No beans, just cauliflower for carbs
Hearty and satisfying: Dense with protein and rich flavor
Simple prep: One-pot meal that’s easy to throw together
Great for meal prep: Refrigerates and freezes beautifully
Customizable: Use ground beef, turkey, or make it dairy-free
Comforting: Perfect for chilly nights and cozy cravings
Ingredients You’ll Need
| Ingredient | Notes |
|---|---|
| 1 lb lean ground beef or turkey | Turkey for leaner, beef for richer flavor |
| 1 tbsp olive oil or avocado oil | For sautéing |
| 1 medium onion, diced | Use pre-chopped if in a hurry |
| 3 cloves garlic, minced | Or 1 tsp garlic powder for convenience |
| 1 bell pepper, diced (any color) | Adds flavor and texture |
| 4 cups riced cauliflower | Fresh or frozen, riced or processed |
| 1 can (14.5 oz) diced tomatoes | Choose fire-roasted for depth |
| 2 tbsp tomato paste | Adds umami and thickness |
| 1 cup beef or chicken broth | Low sodium preferred |
| 2 tbsp chili powder | For classic chili flavor |
| 1 tsp ground cumin | Adds warm, earthy notes |
| 1 tsp smoked paprika | For smoky depth |
| ½ tsp dried oregano | Herby balance |
| ¼ tsp cayenne pepper (optional) | Adds heat—adjust as desired |
| Salt and freshly ground pepper, to taste | Flavor adjust |
Optional Garnishes:
Sliced avocado
Shredded cheddar or Monterey Jack (or dairy-free alternatives)
Sour cream or Greek yogurt
Chopped cilantro or green onions
Lime wedges
How to Make Low Carb Cauliflower Chili
Step 1: Sauté Onion, Garlic, and Bell Pepper
Heat oil in a large pot or Dutch oven over medium heat. Add diced onion, bell pepper, and garlic. Sauté until softened and fragrant—about 5 minutes.
Step 2: Brown the Meat
Add ground beef or turkey to the pot. Cook, breaking up the meat, until fully browned and no longer pink. Drain excess fat if needed.
Step 3: Stir in Spices
Add chili powder, cumin, smoked paprika, oregano, cayenne (if using), salt, and pepper. Stir well and let the spices toast for about 1 minute.
Step 4: Add Tomatoes, Tomato Paste & Broth
Add the diced tomatoes (with juices), tomato paste, and broth. Stir until combined and scrape any flavorful bits off the bottom of the pot.
Step 5: Add Riced Cauliflower
Finally, stir in the riced cauliflower. It will absorb liquid and flavor while adding bulk and lowering carbs.
Step 6: Simmer the Chili
Bring to a gentle simmer. Cover and cook on low for about 20–25 minutes, stirring occasionally, until cauliflower is tender and the chili has thickened.
Step 7: Taste & Adjust
Flavor-test the chili and adjust salt, pepper, or spices as needed. Add more broth if too thick or more tomato paste for extra richness.
Meal Prep and Storage Tips
Cool before storing: Let chili come to room temperature before refrigerating or freezing.
Fridge storage: Keeps fresh for up to 4 days.
Freezer storage: Use airtight containers or freezer bags; freeze up to 3 months.
Reheating: Warm gently on the stovetop or microwave. Add a splash of broth if needed to loosen texture.
Nutrition Highlights (Approx. per Serving – Based on 6 Servings)
Calories: 270 kcal
Protein: 22–25g
Net Carbs: 8–10g
Fat: 12g
Fiber: 5g
Note: Nutrition will vary slightly depending on meat and broth used.
Variations and Add-On Ideas
Vegetarian/Keto-Friendly Version: Skip meat; sauté cauliflower with diced mushrooms or crumbled tofu, increase beans if your diet allows.
Cheesy Cauliflower Chili: Stir in shredded cheddar or cheddar’s dairy-free alternative off-heat.
Spicy Version: Add chopped jalapeños, green chiles, or extra cayenne.
Creamy Style: Stir in a spoon of cream cheese or Greek yogurt at the end.
Serving Suggestions
Serve chili over cauliflower rice or zucchini noodles for extra bulk.
Pair with a side salad or roasted vegetables for a complete meal.
Top with avocado, cilantro, or lime for freshness.
Scoop into lettuce wraps for a low-carb “taco” experience.
Frequently Asked Questions (FAQs)
Is this chili keto-friendly?
Yes. With no beans and cauliflower instead, carb counts stay low, perfect for keto or low-carb diets.
Can I use frozen cauliflower rice?
Yes! Just thaw or add a few minutes earlier to account for extra moisture.
How do I keep chili from being watery?
Let it simmer uncovered at the end to reduce excess liquid. Riced cauliflower also helps absorb moisture.
Can I make this in the slow cooker?
Absolutely. Brown meat and sauté veggies first, then add everything to a slow cooker and cook on low for 4–6 hours.
Is this recipe Whole30 compliant?
Yes—just skip tomato paste if it contains sugar and ensure broth is clean, Whole30-approved.
Why Cauliflower Chili Is the Ultimate Keto Comfort Food
Cauliflower chili brings together the warmth of a classic bowl of chili with the low-carb, veggie-forward nutrition you need on a keto diet. It’s hearty, satisfying, and packed with warming spices—all while keeping total carbohydrates in check. Plus, it’s incredibly customizable and frees you from heaviness, making it a frequent go-to for fitness-focused meal prep or simple enjoyment.
Final Thoughts
This Low Carb Cauliflower Chili delivers all the cozy warmth of traditional chili without the carbs from beans. It’s an ideal meal prep candidate, loaded with macros-friendly protein and fiber, and wonderfully comforting. Make a big batch today, and enjoy nourishing, low-carb goodness throughout your week—no compromise on comfort.
