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Chili Con Carne with Cauliflower Rice

Recipes

Jennifer Scott
August 30, 2025

why make this recipe

This Lighter Chili Con Carne with Cauliflower ‘Rice’ is a great option if you want a hearty meal without too many calories. It uses cauliflower ‘rice’ instead of traditional rice, making it lower in carbs and gluten-free. The flavors are rich and satisfying, and you won’t miss the extra calories! This dish is perfect for a cozy dinner or a meal prep option for the week.

how to make Lighter chili con carne with cauliflower ‘rice’

Ingredients

150g/5½oz cauliflower
1 tsp olive oil
Salt and freshly ground black pepper
1 tsp rapeseed oil
½ medium onion (60g/2¼oz peeled weight), finely chopped
1 garlic clove, crushed
75g/2½oz 5% fat beef mince
200g/7oz tinned chopped tomatoes
1 level tbsp tomato purée
Pinch chilli powder
25g/1oz drained and rinsed tinned red kidney beans

Directions

Preheat the oven to 200C/180C Fan/Gas 6.
To make the ‘rice’, put the cauliflower in a food processor and pulse for 30 seconds, or until it has the texture of rice. Stir in the olive oil and season with salt and black pepper. Spread the ‘rice’ onto a baking tray and bake for 15 minutes.
Meanwhile, to make the chili con carne, heat the rapeseed oil in a small saucepan over medium heat. Add the onion and cook for 3 minutes until soft. Stir in the garlic and beef mince, cooking for 4 minutes until the mince is browned.
Mix in the chopped tomatoes, tomato purée, and a pinch of chili powder. Season with salt and black pepper, then simmer for 15 minutes. Add the kidney beans and cook for 2 more minutes.
Serve the chili hot with the cauliflower ‘rice’ on the side.

how to serve Lighter chili con carne with cauliflower ‘rice’

Serve this dish hot! You can place the cauliflower ‘rice’ on a plate and top it with a generous scoop of the chili con carne. It also pairs well with toppings like diced onions, cilantro, or a squeeze of lime for added freshness.

how to store Lighter chili con carne with cauliflower ‘rice’

To store leftovers, let the chili cool before putting it in an airtight container. You can keep it in the fridge for up to 3 days. The cauliflower ‘rice’ can also be stored in the fridge, but it’s best eaten fresh. If you have extras, you can reheat both the chili and the ‘rice’ in the microwave.

tips to make Lighter chili con carne with cauliflower ‘rice’

For a spicier kick, add more chili powder or hot sauce to the chili.
You can use ground turkey or chicken instead of beef for a healthier alternative.
Feel free to load up the chili with other vegetables like bell peppers or zucchini for extra flavor and nutrients.

variation

You can easily make a vegetarian version of this dish by replacing the beef mince with lentils or mushrooms. This keeps the protein high while making it meat-free.

FAQs

Can I use frozen cauliflower rice?
Yes, frozen cauliflower rice is a convenient option. Just skip the baking step and microwave according to package instructions.

What can I serve with this dish?
You can enjoy it with toppings like avocado, sour cream, or cheese. A side salad works great too!

Can I make this dish ahead of time?
Absolutely! You can prepare the chili ahead of time and store it. Just reheat when you’re ready to serve.

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Jennifer Scott

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