Turkey Chili with Cauliflower Rice
A lighter take on a classic comfort food. Lean ground turkey and kidney beans are simmered in a savory, spiced tomato sauce and served over fluffy cauliflower rice. A perfect high-protein, low-carb dinner.
For 4 servings
Prepare the cauliflower rice.
Remove the leaves and core from the cauliflower. Cut it into large florets. Grate the florets using a box grater or pulse them in a food processor until they resemble rice. Set aside.
TIPFor a shortcut, you can use store-bought pre-riced cauliflower.Sauté aromatics and brown the turkey.
- Heat olive oil in a large pot or Dutch oven over medium-high heat.
- Add the chopped onion and cook until softened, about 4-5 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
- Add the ground turkey to the pot. Break it up with a spoon and cook until browned all over, about 5-7 minutes.
Simmer the chili.
- Stir in the chili powder, cumin, and oregano, and cook for 1 minute to toast the spices.
- Pour in the diced tomatoes (with their juice), the cooked kidney beans, and the water.
- Season with a pinch of salt and black pepper. Stir everything together.
- Bring the chili to a simmer, then reduce the heat to low, cover, and let it cook for at least 20 minutes for the flavors to meld.
TIPThe longer the chili simmers, the more developed the flavor will be. If you have time, let it go for up to an hour on low.Cook the cauliflower rice.
While the chili is simmering, place the riced cauliflower in a microwave-safe bowl with 1 tablespoon of water. Cover and microwave on high for 3-5 minutes, or until tender. Alternatively, you can steam it in a pan with a lid over medium heat for 5-7 minutes.
Assemble the bowls and serve.
- Once the chili is done, give it a final stir and taste for seasoning.
- Divide the cooked cauliflower rice evenly among four bowls.
- Ladle the turkey chili over the cauliflower rice.
- Top each bowl with a quarter of the sliced avocado and a dollop of Greek yogurt.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1To add more depth, you can add a tablespoon of tomato paste when you add the spices.
- 2Don't overcook the cauliflower rice or it can become mushy. It should be tender but still have a slight bite.
- 3This chili is great for meal prep. Store the chili and cauliflower rice in separate containers in the fridge for up to 4 days.
- 4For a smokier flavor, add half a teaspoon of smoked paprika along with the chili powder.
Adapt it for your goals.
Vegan
Replace the ground turkey with a plant-based ground alternative or an extra can of black beans. Use a vegan yogurt for topping.
spicySpicy
Add one finely chopped jalapeño or serrano pepper along with the onion for a spicy kick.
high proteinHigh protein
Increase the ground turkey to 450g (1 lb) to boost the protein content per serving.
kid friendlyKid friendly
Reduce the chili powder to 1 tablespoon to make it milder. Serve with a side of shredded cheese if desired.
Why this is on our healthy list.
High in Lean Protein
Ground turkey is an excellent source of lean protein, which is essential for muscle repair, satiety, and maintaining a healthy metabolism.
Rich in Fiber
Kidney beans and cauliflower provide a significant amount of dietary fiber, which aids in digestion, helps regulate blood sugar, and promotes a feeling of fullness.
Lower in Carbohydrates
Using cauliflower rice instead of traditional grain rice significantly reduces the carbohydrate and calorie content of the meal, making it suitable for low-carb diets.
Contains Healthy Fats
Avocado is a great source of monounsaturated fats, which are beneficial for heart health and can help reduce bad cholesterol levels.
Frequently asked questions
Yes, this is a very healthy meal. It's high in lean protein from the turkey, rich in fiber from the beans and cauliflower, and lower in carbs by swapping traditional rice for cauliflower rice. The avocado adds healthy fats.