Low Carb White Chicken Chili is the perfect cozy and nourishing meal that keeps carbs in check. Replacing beans with cauliflower results in a creamy, satisfying texture that’s still rich, hearty, and totally keto-friendly—ideal for those watching carbohydrates without sacrificing comfort.
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Why I Love This Recipe
This recipe saves the day when I want creamy comfort and better nutrition. Cauliflower brings creaminess and structure without the carbs, and using chicken thighs or rotisserie chicken makes prep quick. It’s a one-pot solution that stays cozy, satisfying, and family-friendly—no beans necessary, no trade-offs in flavor.
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Low Carb White Chicken Chili – Healthy & Creamy
- Total Time: 30 minutes
- Yield: 4 servings
Description
Creamy and healthy low carb white chicken chili made with cauliflower instead of beans. It’s keto-friendly, full of flavor, and incredibly satisfying.
Ingredients
1 tablespoon olive oil
1 medium onion, diced
3 garlic cloves, minced
1 lb chicken thighs or shredded rotisserie chicken
4 cups cauliflower florets or cauliflower rice
1 (4 oz) can diced green chiles
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon chili powder (optional)
Salt and black pepper, to taste
2 1/2 cups chicken broth
1/2 cup heavy cream or Greek yogurt
Sliced avocado, chopped cilantro, shredded cheese (for garnish)
Instructions
1. Heat olive oil in a Dutch oven. Sauté onion and garlic for about 5 minutes.
2. Add chicken, cauliflower, green chiles, cumin, oregano, chili powder, salt, and pepper.
3. Pour in chicken broth. Bring to a simmer and cook uncovered for 15–20 minutes until cauliflower is tender.
4. Reduce heat to low. Stir in cream or yogurt until fully mixed and smooth.
5. Serve hot topped with avocado, cheese, or cilantro.
Notes
Use cauliflower rice for a finer texture or florets for chunkier chili.
To keep it dairy-free, sub coconut cream or omit cream altogether.
Reheats well for quick low carb lunches or weeknight leftovers.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 370
- Sugar: 3g
- Sodium: 520mg
- Fat: 21g
- Saturated Fat: 9g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 90mg
Keywords: low carb white chicken chili, keto chili, creamy chicken cauliflower chili
All the Ingredients You’ll Need
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 lb chicken thighs or shredded rotisserie chicken
- 4 cups cauliflower florets or cauliflower rice (fresh or frozen)
- 1 (4 oz) can diced green chiles
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- ½ teaspoon chili powder (optional)
- Salt and black pepper, to taste
- 2 ½ cups chicken broth (low sodium preferred)
- ½ cup heavy cream or Greek yogurt (optional for extra creaminess)
- Sliced avocado, chopped cilantro, shredded cheese—for garnish
Step‑by‑Step Instructions
- Heat the olive oil in a Dutch oven over medium heat. Add onion and garlic, cooking until soft and fragrant, about 5 minutes.
- Add chicken, cauliflower, green chiles, cumin, oregano, chili powder, salt, and pepper. Stir to combine.
- Pour in chicken broth and bring to a simmer. Cook uncovered for 15–20 minutes until cauliflower is tender.
- Reduce heat to low. Stir in cream or Greek yogurt until fully incorporated and silky.
- Serve hot. Top with avocado, cilantro, or cheese for added richness and flavor.
Serving Tips & Creative Options
Make it spicy with diced jalapeños or smoky paprika. Looking for slow cooker convenience? This beanless richness is similar to our Quick Hearty White Chicken Chili but already crafted for low-carb lifestyles. Keep it ultra-rich like the Creamy White Chicken Chili with Cream Cheese, or leaner and quicker like the Easy Crockpot White Chicken Chili – Dump & Go.
Health & Nutrition Benefits of Cauliflower
Cauliflower is a standout veggie—it’s low in calories and carbs while rich in nutrients like fiber, vitamins C, K, and folate, antioxidants, and choline. Its versatility as a bean or grain replacement keeps carb counts low, making this chili both filling and diet-friendly.
Storage & Prep Tips
Cool completely and store in an airtight container for up to 4 days in the fridge. Freeze in meal-size portions for up to 2 months—thaw in the fridge and reheat gently with a splash of broth to restore creaminess.
Want it More Tangy or Rich?
For a lighter finish, use Greek yogurt instead of heavy cream. Add lime juice or a spoonful of salsa verde for fresh acidity. Or, stir in pumpkin seeds or chopped bell pepper near the end for crunch and texture.
Frequently Asked Questions
Can I make this dairy-free?
Yes—omit the cream and stir in coconut milk or use dairy-free yogurt. It will still be creamy thanks to cauliflower.
Is this chili truly low carb?
Absolutely. The cauliflower base makes it much lighter in carbohydrates than traditional bean-based versions. Many keto versions like this have only ~6–8g net carbs per serving.
Can I prepare this in a slow cooker?
Yes, sauté aromatics first, then transfer and cook low for 4–6 hours. Stir in dairy at the end.
Related Healthy Recipes
- Healthy Keto Chocolate Energy Balls – sweet and low-carb treat.
- Ground Turkey Cauliflower Rice Skillet – another cauliflower-forward, protein-packed meal.
- Healthy No‑Bake Blueberry Muffin Energy Balls – wholesome and easy snacks.
- Healthy Mini Cheese Stuffed Peppers – low-carb and crowd-pleasing appetizers.
Conclusion
This Low Carb White Chicken Chili is the perfect blend of healthful ingredients and comforting creaminess. It’s a smart weeknight winner for anyone looking to enjoy hearty flavor without the carbs. Quick to prep, easy to tweak, and impossible to resist.