Beef & Cauliflower Rice Keto Protein Bowl
Sometimes I throw together a dinner based on what I have in my fridge and freezer and come up with something that is so good I decide to share it with you.
This is one of those times.
Normally, my husband and I love Taco Tuesday, but tacos are just so full of fatty items. I was looking for a healthier option that still has that satisfaction of taco night. Hence- the beef and cauliflower bowl. Cauliflower “rice” is so simple to make (or buy frozen) and it is a great option for a healthier base for the bowl than starchy white rice that will spike your blood sugar.
I just chopped up my raw head of cauliflower into 4 sections and blitzed it in my food processor in small batches to create a grain like texture- “rice”. Some other bloggers suggest using a box grater but you can end up with more cauliflower on your floor than in your skillet.
I like my kitchen appliances to do all the work for me.
Create a taco meat with canned tomatoes and chilies, tons of cumin, smoked paprika, garlic and onions and then fill your bowl with the cooked “rice”, beef and other Tex- Mex yumminess like black beans, a little chopped mango, avocado, jalapeños, tomatoes and even edamame for more protein. I added in sautéed kale for extra fiber and because all I read these days is to “eat leafy greens”. Top it off with crunchy blue corn chips or a few plantain strips. I added a tiny bit of cheese for extra flavor, but you can skip it for a dairy free dish.
Then I made a super fast avocado crema with fresh avocado, lime juice, garlic, olive oil, onion, salt and more cumin. Whip it up in a high power blender and you have a super healthy dressing that tastes decadent but is so good for you. It takes less than 5 minutes to make the dressing, so don’t skip it.
This is a great dish to make for a big crowd. Just set up a buffet and allow everyone to fill their bowls with whatever toppings they want.
Recruit folks to help with the chopping. Guests love to be involved and this is a fun dish for an active dinner party or holiday crowd. Serve with pitchers of sangria or cold Modelo beer.
Enjoy!
Ingredients
- 2 lbs lean grass fed/finished ground beef
- 1 large head cauliflower 2- 10 oz bags of frozen “riced” cauliflower
- 1 can black beans rinsed
- 2 -10 oz cans canned tomatoes and chilies
- 5-6 cloves garlic minced
- 1 cup yellow onion chopped
- 1 medium purple onion cut into rings
- 1 medium bell pepper- red or orange chopped
- 1 large tomato chopped
- 1 jalapeño pepper seeded, cut into rings
- 2 medium avocados sliced
- 1 lemon
- 1 bunch fresh kale- about 2-3 cups washed well, spines removed and torn into pieces
- 1 TBSP cumin
- 1 tsp smoked paprika
- 2 tsp Kosher salt divided
- 1 tsp garlic salt
- 1 tsp black pepper
- olive oil
- 1 cup grated cheese cheddar, monterey jack, cojita
- cilantro
- plantain strips or blue corn chips
For the Avocado Crema
- Juie of 3-4 limes
- 2 medium avocados
- ¼ cup olive oil
- 1 tsp kosher salt
- 1 tsp cumin
- ½ cup chopped onion
- 3 whole garlic cloves
Instructions
- You will need 2 large skillets or pans for this recipe.
- In the bowl of a food procesor, pulse the cauliflower in batches to create a grainy like substance or “rice”. Be sure to do this in several batches or else the cauliflower will become too smooth or “paste like” to use.
- Heat 1 tsp olive oil in a large skillet and cook the cauliflower “rice” for 5 minutes adding 1 tsp of kosher salt until it just begins to have light color. Set aside and keep warm.
- In the same skillet, over medium high heat, add the ground beef and finely chopped onion and brown for 5- 6 minutes until crumbly, drain any excess fat from the pan.
- Add to the beef, 2 cloves minced garlic, 1 TBSP of cumin, remaining salt, smoked paprika, garlic salt, pepper and canned tomatoes and chilies. Cook until all the ingredients are hot and well combined- about 5 minutes. Simmer on low, covered.
- In a second pan, sauté the kale with 3 cloves of garlic in 1 tbsp of olive oil. Add in the bell peppers. Sauté until just softened- about 2 minutes on medium high heat. Create a little space in the pan and heat the black beans.
- Slice avocado and squeeze lemon juice over the slices to prevent browning. Set aside.
- To serve, assemble on a large platter the cold vegetables and ingredients- purple onions, jalapeños, mango, chopped tomato, cheeses, cilantro and chips.
- Serve the meat and hot vegetables and rice directly from the pans starting with the rice first.
- Layer each bowl with cauliflower rice, hot veggies, beef and toppings. Drizzle with avocado crema or hot sauce (recipe below).
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Avocado Crema
- In the bowl of a high powered blender, add pitted avocados, lime juice, garlic cloves, salt, cumin, olive oil and onion.
- Process until smooth. Serve cold.
- A standard blender cannot produce the consistency you need for this dish. A food procesor works well or just serve guacamole.
