Keto Chilli Con Carne with Cauliflower Rice Low Carb Recipe | KetoVale
keto chilli con carne

Keto Chilli Con Carne with Cauliflower Rice Low Carb Recipe

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Do you love classic ground beef chilli, but avoid it because it contains too many carbs? I do, too. That’s why I made a keto chili recipe with low carb rice that you can eat on the keto diet.

I developed a lower-carb version of classic chilli con carne for you. My keto chilli with cauliflower rice will be your favorite dinner. If you don’t have time to make cauliflower rice, then you can buy “riced” cauliflower at the store. 

You need to buy high-quality beef mince or you can make it by yourself from a nice piece of grass fed beef. You will also need olive oil, onion, garlic flakes, hot sauce, fresh tomatoes, organic tomato pure, cauliflower rice and fresh chilli.

You can make your own cauliflower rice at home by grating a head of cauliflower and boiling it until it’s soft. Then you can remove the excess liquid from the rice by dabbing it with a paper towel or using a steel fine mesh strainer.

low carb chilli

This low carb chili recipe uses cauliflower in place of beans to enhance its texture and help keep you full. You won’t have to cook your cauliflower as long as you would beans, so this will save you time when making this recipe.

Cauliflower is an excellent vegetable to add to your diet no matter what diet you follow. Cruciferous vegetables can be hard to digest for some people, but the cooking process should help.

Research shows that cauliflower can help protect against human cancers (1). Despite being low in calories and carbs, cauliflower is very nutrient-dense. A one-cup serving contains grams of carbs (2 grams net carbs), 3 grams of fiber, 2 grams of protein, and 77% of the RDV of vitamin C (2).

It’s also a good source of antioxidants and contains anti-inflammatory properties that may help protect against high blood pressure, stroke, myocardial infarction, and atherosclerosis (3). Because it’s high in fiber, cauliflower can help promote regularity, keep you full, and help manage blood sugar levels. 

To make, cook the onions in a pan on the stove and add spices. Stir in the beef mince and cook until brown. Add the rest of the ingredients and simmer for 15 minutes. 

Serve this recipe on top of riced cauliflower or another low-carb vegetable. The flavors in this recipe will only become more prominent the longer it sits, so don’t be afraid to eat some for leftovers tomorrow!

You can play with how hot you like your chilli by leaving the seeds in the fresh chillies or adding a pinch of dried chilli flakes.

Also, you can make this recipe ahead of time and eat the leftovers for lunch and dinner throughout the week. The flavors develop and the texture becomes richer and your chilli becomes tastier on the next day. You can also freeze your leftovers and eat them over the next few months.

There are many low carb riced cauliflower recipes you can make for dinner, so feel free to explore around.

How to Make Low Carb Chili Con Carne Without Beans

To make, start by heating a teaspoon of olive oil in a frying pan over medium heat. Add diced onion and cook for 2 minutes or until soft.

Then add beef mince and garlic flakes and cook for five minutes more and season with salt and pepper to taste.

cook beef mince onion garlic

Stir in chopped tomatoes, hot sauce, tomato paste and chilli powder, simmer on low for 15 minutes. You can add some beef broth in if you want to.

chopped tomatoes hot sauce

While the chilli is simmering, prepare the cauliflower rice according to the package instructions if it’s not already cooked. 

simmering chili

Divide cauliflower rice between serving bowls, top with prepared keto beef chili and serve sprinkled with sliced fresh chilli and chopped green onions (optional)

keto chili with cauliflower rice

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keto chilli con carne
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5 from 5 votes

Keto Chilli with Cauliflower Rice

This hot, spicy and delicious low-carb chili con carne served with cauliflower rice will be your favorite keto dinner.
Course Dinner
Cuisine American, Ketogenic, Low Carb
Keyword keto chilli, low carb chili
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 2
Calories 209kcal
Author Tanya K.


  • 4 oz beef mince
  • 1 tsp olive oil
  • ¼ onion diced
  • ½ tsp garlic flakes
  • ½ tsp hot sauce
  • 4 oz tomatoes chopped
  • 1 tbsp tomato paste or tomato puree
  • tsp chili powder
  • 1 cup cauliflower rice cooked
  • chilli pepper freshly sliced (for garnish)
  • salt and pepper to taste


  • In a frying pan over medium-high heat, add olive oil in then add onion and stir around for 2 minutes.
  • Add ground beef and minced garlic (or garlic flakes). Season with salt and pepper. Cook for 5 minutes more.
  • Stir in hot sauce, chopped tomatoes, tomato paste or puree, and chili powder. Let this chili simmer on low heat for 15 minutes. Season with more salt and pepper if needed.
  • Serve with cauliflower rice, sprinkled with sliced fresh chilli.



Nutrition Facts
Keto Chilli with Cauliflower Rice
Amount Per Serving
Calories 209 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 5g25%
Cholesterol 40mg13%
Sodium 163mg7%
Potassium 628mg18%
Carbohydrates 9g3%
Fiber 3g12%
Sugar 5g6%
Protein 12g24%
Vitamin A 644IU13%
Vitamin C 50mg61%
Calcium 33mg3%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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What can I substitute for beans in keto chili?

On a keto diet, you can substitute beans in chili with vegetables like bell peppers, zucchini, or cauliflower. Another option is to add mushrooms or chia seeds for a thicker consistency.

How do you thicken keto chili?

To thicken keto chili, you can use a combination of methods such as reducing the liquid by simmering longer, adding ground chia seeds or flaxseeds, tomato paste (or canned diced tomatoes) or incorporating a small amount of xanthan gum, stirring well to prevent clumping. Another way I can think of is to puree a portion of the chili and mix it back in for a thicker consistency, but this would require more efforts.

What to serve with keto chili?

With keto chili, you can enjoy side dishes such as low-carb cornbread, a fresh green salad with a high-fat dressing, bell pepper, avocado slices, shredded cheese, sour cream, keto-friendly tortilla chips, roasted vegetables, or zucchini noodles. This recipe of mine uses cauliflower rice but you can also try steamed broccoli to pair with the rich flavors of the chili.

How to store keto chili

Keto chili can be stored in an airtight container in the refrigerator for up to 4-5 days. If you want to keep it longer, I suggest you freeze it in portion-sized containers or freezer bags for up to 3 months. Before reheating, thaw overnight in the fridge if frozen.

How to reheat keto chili con carne

To reheat keto chili con carne, transfer the desired portion to a saucepan and warm over medium heat, stirring occasionally, until heated through. If you’re in a hurry, you can also use a microwave-safe bowl and microwave in 1-2 minute intervals, stirring in between, until hot. For food safety, I suggest you make sure that the chili reaches an internal temperature of at least 165°F (74°C) before consuming.

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