Keto White Chicken Chili With Cauliflower – Cozy, Creamy, And Low-Carb

This is the kind of bowl that makes a cold night feel better fast. Creamy, gently spiced, and packed with tender chicken, this keto white chicken chili skips the beans and uses cauliflower to keep things low-carb without losing that hearty, satisfying feel. It’s simple, weeknight-friendly, and easy to customize.

If you’ve been missing chili on a keto plan, this version hits the spot without the heavy carb load.

What Makes This Special

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This isn’t just a beanless chili. It’s a smart swap that uses cauliflower to create body and texture, so the chili still eats like a real meal. A quick sauté of onions, garlic, and green chiles lays down flavor, while chicken thighs bring richness and stay juicy during simmering.

A splash of cream cheese and heavy cream turns the broth velvety without being heavy. And because the spices are mild and aromatic—cumin, coriander, oregano—you get warmth without setting your mouth on fire.

• Low-carb and satisfying: Cauliflower stands in for beans to keep net carbs low.
• Comforting texture: Cream cheese and a quick blend of some cauliflower make the broth silky.
• Flexible heat level: Use mild or hot green chiles, and adjust jalapeño to taste.
• Meal-prep friendly: Tastes even better the next day.

What You’ll Need

• 2 tablespoons avocado oil (or olive oil)
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 jalapeño, seeded and minced (optional for heat)
• 2 (4-ounce) cans diced green chiles (mild or hot)
• 1 tablespoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon dried oregano
• 1/2 teaspoon smoked paprika (optional but nice)
• 1 teaspoon kosher salt (plus more to taste)
• 1/2 teaspoon black pepper
• 1 1/2 pounds boneless, skinless chicken thighs (or breasts, but thighs stay juicier)
• 4 cups low-sodium chicken broth
• 1 medium head cauliflower, cut into small florets (about 5–6 cups)
• 4 ounces cream cheese, softened and cubed
• 1/2 cup heavy cream
• 1/4 cup chopped fresh cilantro (optional)
• Juice of 1/2 lime

For serving (optional): sliced avocado, shredded Monterey Jack or cheddar, extra cilantro, sour cream, lime wedges.

Instructions

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1. Warm the pot: Heat the oil in a large pot or Dutch oven over medium heat.
2. Sauté aromatics: Add onion and a pinch of salt. Cook 4–5 minutes until translucent.

   Stir in garlic and jalapeño; cook 30–60 seconds until fragrant.

3. Add chiles and spices: Stir in green chiles, cumin, coriander, oregano, smoked paprika, salt, and pepper. Cook 1 minute to bloom the spices.
4. Add chicken and broth: Nestle the chicken thighs into the pot. Pour in the chicken broth and bring to a gentle boil.

   Reduce to a simmer, cover, and cook 12–15 minutes, until the chicken is cooked through.

5. Shred the chicken: Transfer the chicken to a plate and shred with two forks. Keep the pot simmering.
6. Cook the cauliflower: Add the cauliflower florets to the pot. Simmer 8–10 minutes until tender.
7. Creamy base: Ladle about 2 cups of the cauliflower and broth into a blender with the cream cheese.

   Blend until smooth and silky. Carefully return the mixture to the pot. (Or use an immersion blender to partially blend 20–30 seconds.)

8. Finish the chili: Stir in the shredded chicken and heavy cream. Simmer 3–5 minutes to thicken slightly.

   Add lime juice and cilantro. Taste and adjust salt and pepper.

9. Serve: Ladle into bowls and top with avocado, shredded cheese, a dollop of sour cream, and a squeeze of lime if you like.

Keeping It Fresh

• Storage: Cool completely, then store in airtight containers for up to 4 days in the fridge.
• Freezing: Freeze up to 2 months. The cream may separate slightly on thawing; just stir while reheating to bring it back together.
• Reheat: Warm gently over medium-low heat.

  Avoid boiling to keep the dairy smooth.

• Make-ahead tip: Cook the base and add the heavy cream and lime when reheating for the best texture and brightness.

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Why This is Good for You

• Low in carbs, high in satisfaction: Cauliflower provides fiber and volume without the starch of beans or corn.
• Protein-forward: Chicken supports satiety and muscle repair.
• Healthy fats: Cream cheese and heavy cream help keep you full and steady your energy on a keto plan.
• Micronutrients: Onion, garlic, chiles, and cilantro add antioxidants and flavor with minimal carbs.

What Not to Do

• Don’t skip seasoning: Under-salting leads to a flat-tasting chili. Taste at the end and adjust.
• Don’t over-blend: You want some texture from the cauliflower and chicken. Blend just enough to make it creamy.
• Don’t boil after adding dairy: High heat can cause curdling.

  Keep it to a gentle simmer.

• Don’t overcrowd with toppings: Choose a few that complement the chili—avocado, cheese, cilantro—so flavors stay balanced.

Recipe Variations

• Rotisserie shortcut: Use shredded rotisserie chicken and simmer it in the spiced broth for 5 minutes instead of cooking raw chicken.
• Extra veggies: Stir in chopped spinach or kale during the final 2–3 minutes for a green boost.
• Thicker chili: Add 1/4 teaspoon xanthan gum, whisking well, or blend an extra cup of cauliflower.
• Dairy-free option: Swap cream cheese and heavy cream for full-fat coconut milk. Flavor shifts slightly tropical but stays rich.
• Spicier version: Add a second jalapeño or a diced serrano, and use hot green chiles.
• Breast vs. thigh: If using chicken breasts, cut into chunks and simmer gently to avoid drying out.

FAQ

Is cauliflower really a good substitute for beans?

Yes. Cauliflower softens and blends beautifully, giving body and mild flavor.

When partially blended with cream cheese and broth, it creates the creamy texture you want from white chili, without the carbs.

Can I make this in a slow cooker?

Yes. Add everything except the cream cheese, heavy cream, lime, and cilantro to the slow cooker. Cook on Low for 4–5 hours, shred the chicken, stir in cream cheese and heavy cream until smooth, then finish with lime and cilantro.

What’s the best way to keep it keto with toppings?

Stick with avocado, shredded cheese, sour cream, cilantro, and extra jalapeño.

Skip tortilla strips or corn-based toppings. If you want crunch, try crushed pork rinds on top.

How can I make it lighter without losing flavor?

Use half the cream cheese and replace the heavy cream with half-and-half. The chili will be a bit less rich but still creamy, thanks to the blended cauliflower.

Can I use frozen cauliflower?

Absolutely.

Add it straight from frozen and simmer until tender. It blends just as well as fresh and is a reliable, budget-friendly option.

How do I avoid a grainy texture?

Soften the cream cheese to room temperature and blend it with hot broth and cauliflower until very smooth before returning it to the pot. Keep heat gentle after adding dairy.

Final Thoughts

Keto white chicken chili with cauliflower gives you the cozy, creamy comfort of classic white chili, without the carb crash.

It’s simple to make, easy to tweak, and just as good reheated the next day. Keep it mild or turn up the heat—either way, you’ll have a satisfying bowl that fits your goals and tastes like comfort.