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Easy High Protein Ground Beef & Cauliflower Bowls - Fast, Flavorful, and Filling

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 pound (450 g) lean ground beef (90–93% lean works well)
  • 1 medium head cauliflower, riced (or 4 cups frozen cauliflower rice)
  • 1 small yellow onion, finely diced
  • 2 cloves garlic, minced
  • 1 tablespoon tomato paste
  • 2 teaspoons chili powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon crushed red pepper flakes (optional, for heat)
  • Salt and black pepper, to taste
  • 2 tablespoons olive oil or avocado oil, divided
  • 1/4 cup beef or chicken broth (or water), as needed
  • Juice of 1/2 lime (or 1 tablespoon apple cider vinegar)
  • Fresh cilantro or green onions, chopped, for garnish
  • Optional toppings: plain Greek yogurt, sliced avocado, pickled onions, shredded cheese, salsa, hot sauce

Method
 

  1. Rice the cauliflower: If using fresh cauliflower, cut it into florets and pulse in a food processor until rice-sized. Don’t over-process or it gets mushy. If using frozen, no prep needed.
  2. Sauté the aromatics: Heat 1 tablespoon oil in a large skillet over medium heat. Add onion with a pinch of salt and cook 3–4 minutes until translucent. Stir in garlic and cook 30 seconds until fragrant.
  3. Brown the beef: Add ground beef to the skillet. Season with 1/2 teaspoon salt and a few grinds of black pepper. Cook, breaking it up with a spatula, for 5–7 minutes until browned with no pink left. If there’s excess fat, drain it.
  4. Add spices and tomato paste: Stir in tomato paste, chili powder, smoked paprika, cumin, oregano, and red pepper flakes. Cook 1 minute to bloom the spices. Splash in the broth to loosen any browned bits and create a light sauce.
  5. Cook the cauliflower rice: In a separate large skillet, heat the remaining 1 tablespoon oil over medium-high. Add cauliflower rice with a pinch of salt and pepper. Cook 5–7 minutes, stirring occasionally, until tender with a little bite. If it releases water, let it evaporate.
  6. Finish the beef: Squeeze in the lime juice and taste. Adjust salt, pepper, or heat as needed. Turn off the heat and fold in chopped cilantro or green onions.
  7. Assemble the bowls: Divide cauliflower rice into bowls. Top with the seasoned ground beef. Add your favorite toppings like Greek yogurt, avocado, salsa, or pickled onions.
  8. Serve: Garnish with extra herbs and a squeeze of lime. Enjoy hot.