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Chili Con Carne with Ground Beef Over Cauliflower Rice

average rating is 3 out of 5, based on 150 votes

This low-carb, high-protein Chili Con Carne with Ground Beef Over Cauliflower Rice recipe is perfect for those who want to maintain a healthy lifestyle while still enjoying a flavorful and satisfying dish.

It is particularly suitable for diabetics, as it focuses on using ingredients with a lower glycemic index. The cauliflower rice serves as an excellent alternative to traditional rice, providing a lighter and nutrient-rich base for the hearty chili.

With a variety of optional toppings to choose from, you can customize this meal to suit your taste preferences, creating a delightful dining experience that doesn't compromise on taste or health.

Serving Tip:

To enhance the presentation and flavor of your low-carb, high-protein Chili Con Carne with Ground Beef Over Cauliflower Rice, consider these serving tips:

  1. Use wide, shallow bowls to serve the dish, as this allows the chili and cauliflower rice to spread out and create a visually appealing presentation.

  2. Arrange the cauliflower rice as a base in the center of the bowl and ladle the chili con carne over it, allowing the chili to spread around the rice. This will create a nice contrast in colors and textures.

  3. Offer a variety of toppings in small serving bowls, allowing your guests to customize their meal according to their preferences. Some topping options include shredded low-fat cheese, a dollop of Greek yogurt as a healthier alternative to sour cream, chopped green onions, fresh cilantro, sliced avocado, and a few dashes of hot sauce.

  4. Serve with a side of mixed greens or a simple salad to add freshness and balance to the meal.

  5. For those who can tolerate some additional carbs, consider providing a small basket of whole-grain, low-glycemic-index crackers or bread as an option to accompany the chili.

By following these serving tips, you'll create an appealing, customizable, and satisfying meal that's suitable for diabetics and anyone seeking a healthier, low-carb option.



Prep Time

15 Minutes

Total Time

60 Minutes






low-carb high-protein diabetic-friendly cauliflower rice chili con carne ground beef healthy gluten-free nutritious customizable easy-to-make ketogenic paleo whole30 grain-free sugar-free high-fiber comfort food hearty weight loss friendly guilt-free adaptable versatile meal prep


  • 1 lb lean ground beef

  • 1 large onion, chopped

  • 2 garlic cloves, minced

  • 1 red bell pepper, chopped

  • 1 green bell pepper, chopped

  • 1 can (14.5 oz) no-salt-added diced tomatoes, with juice

  • 1 can (15 oz) low-sodium black beans, drained and rinsed

  • 2 cups low-sodium beef broth

  • 2 tbsp chili powder

  • 1 tsp ground cumin

  • 1 tsp paprika

  • Salt and black pepper, to taste

  • Optional toppings: shredded low-fat cheese, Greek yogurt, chopped green onions, fresh cilantro

For the cauliflower rice:

  • 1 large head of cauliflower, cut into florets

  • 1 tbsp olive oil

  • Salt and pepper, to taste


  1. In a large pot or Dutch oven, heat some oil over medium heat. Add the lean ground beef and cook until browned, breaking it up with a wooden spoon as it cooks. Once cooked, remove the beef from the pot and set aside.

  2. In the same pot, add the chopped onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for an additional 1 minute.

  3. Add the chopped bell peppers to the pot and cook for 3-4 minutes until they begin to soften.

  4. Stir in the cooked ground beef, no-salt-added diced tomatoes with their juice, low-sodium black beans, and low-sodium beef broth.

  5. Add the chili powder, ground cumin, paprika, salt, and black pepper. Stir well to combine.

  6. Bring the chili to a boil, then reduce the heat to low and let it simmer for 30-45 minutes, stirring occasionally.

  7. While the chili is simmering, prepare the cauliflower rice. Add the cauliflower florets to a food processor and pulse until it reaches a rice-like consistency. Alternatively, you can use a box grater to grate the cauliflower.

  8. Heat the olive oil in a large skillet over medium heat. Add the cauliflower rice and cook for 5-7 minutes, stirring occasionally, until it's tender and slightly golden. Season with salt and pepper to taste.

  9. To serve, spoon the cauliflower rice onto plates or bowls and top with the chili con carne. Add your choice of toppings, such as shredded low-fat cheese, Greek yogurt, chopped green onions, or fresh cilantro.

  10. Enjoy!


average rating is 3 out of 5, based on 150 votes, recipe ratings

98% would recommend

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