Cauliflower rice has only 4 net carbs per cup. Regular rice? 45 net carbs. Big difference.
That’s why this chorizo breakfast bowl works so well for keto. Takes about 30 minutes to make. Some versions even faster – around 25 minutes.
You get decent nutrition too. Around 209-221 calories per serving. About 10g protein[-5]. Carbs stay low at 3.5-10.8g[-5].
The cauliflower replaces potatoes in a breakfast hash. Makes it keto and paleo-friendly. Good way to use up leftover vegetables or meat.
Simple recipe that keeps you satisfied without blowing your carb goals.
Choose and Prep Your Ingredients
Image Source: The Colacino Kitchen
Good ingredients make this recipe work. Simple as that.
Pick the right chorizo for keto
Two main types to know about. Mexican chorizo needs cooking – it’s fresh ground pork with chiles. Spanish chorizo is usually cured, often ready to eat.
For keto, look for 0-1.8g net carbs per 100g. Check labels for sugar, dextrose, or fillers. Most chorizo has about 0.5g net carbs per ounce. Pretty good for keto.
Use fresh or frozen cauliflower rice
Cauliflower rice is your base here. Few options:
- Buy frozen cauliflower rice (easiest)
- Get fresh from produce section
- Make your own with food processor or box grater
I like roasting it first. Removes moisture and adds flavor. Makes the final dish better.
Optional add-ins: peppers, onions, cheese
Bell peppers and onions work great with chorizo. For cheese, try cheddar, Monterey Jack, pepper jack, or feta. All low carb.
Mushrooms add a meaty texture when roasted. Spinach or kale boost nutrition without many carbs.
Low carb toppings to consider
Avocado is perfect. Only 0.7g net carbs per half. Eggs work any style.
Other good options:
- Sour cream (0.5g net carbs per tablespoon)
- Hot sauce (0g carbs)
- Fresh cilantro or parsley
Pick what you like. Keep it simple.
Cook the Chorizo and Veggies
Image Source: Wellness Mama
This is where the flavor really develops. Heat a large skillet over medium-high heat.
Brown the chorizo and set aside
Add chorizo to the hot pan. If using links, squeeze the meat out of the casing right into the skillet. Break it into smaller pieces as it cooks. Takes about 5-7 minutes until brown and crispy.
Don’t rush this part. The slow cooking renders out the fat and creates those crispy edges. Use a slotted spoon to move the cooked chorizo to a bowl. Leave that flavorful fat in the pan.
Saute onions and peppers in chorizo fat
Now you use that chorizo fat for cooking the vegetables. Add diced bell peppers and onions to the hot fat. Season with salt and pepper.
Cook until soft and slightly caramelized on the edges. About 3-5 minutes. The vegetables release moisture that picks up all those brown bits from the bottom of the pan.
Add garlic and toast spices
Add minced garlic and cook until fragrant – about 30 seconds. Watch it carefully. Garlic burns fast and turns bitter.
Add your spices to the mixture. Toast them in the hot oil for 1-2 minutes until you smell them. This step makes a huge difference in flavor.
Add Cauliflower Rice and Combine
Now you add the cauliflower rice. This keeps the carbs low but gives you that rice texture.
Mix in cauliflower rice and cook evenly
Add the cauliflower rice straight to the same pan. All those flavors and oils are already there. For fresh cauliflower rice, toss it in with salt and pepper. Cook for about 30-45 seconds to start softening.
Frozen cauliflower rice works even better. Don’t thaw it first. Thawing makes it soggy. Just add it frozen and it’ll cook quickly in the hot pan.
Avoiding mushy cauliflower rice
Here’s the thing about cauliflower rice – moisture is your enemy. Regular rice needs water. Cauliflower rice doesn’t. Cook it on medium-high heat for just a few minutes.
Spread it thin in the pan. This prevents steaming and mushiness. Don’t crowd the pan either.
Pat your cauliflower dry before cooking. And don’t add extra liquids like you would with regular rice.
Add chorizo back and stir to combine
Put the cooked chorizo back in with the cauliflower rice. Mix it gently. The chorizo fat coats everything and adds flavor.
Cook for another 1-2 minutes until everything’s heated through. You want slightly crispy edges but tender inside. Perfect for a breakfast hash.
Customize and Serve Your Bowl
Toppings make this bowl your own. Keep the carbs low.
Top with avocado, egg, or sour cream
Sliced avocado works great. Only 0.7g net carbs per half. Eggs any style boost protein without adding carbs. I prefer scrambled for meal prep – they reheat better.
Other good options:
- Sour cream or Mexican cheeses like queso blanco
- Fresh cilantro or parsley
- Hot sauce or salsa
Make it dairy-free or vegetarian
Skip the cheese and sour cream for dairy-free. Avocado gives you the creaminess instead.
For vegetarian, try plant-based chorizo like Upton’s Seitan or Trader Joe’s Soy Chorizo. Add more black beans for protein. Check labels though – some vegetarian products have more carbs than regular chorizo.
Meal prep and storage tips
These bowls work well for meal prep. Use containers with tight lids. Glass containers need 30-40 minutes to warm up before microwaving.
Refrigerate for up to 4 days. Freeze components for 1-2 months. Reheat from frozen at 50% power for 1-1/2 minutes, stir, then full power in 30-second intervals. Scrambled eggs reheat better than fried.
Conclusion
Overall, solid breakfast option for keto. Simple swap with cauliflower rice keeps carbs low.
Recipe works well for meal prep too. Store components separately for best results.
The beauty is how adaptable it is. Want it dairy-free? Skip the cheese. Need more protein? Add extra eggs.
Quick to make on busy mornings. Keeps you satisfied without the carb crash.
Give it a try with your own favorite toppings.
FAQs
Q1. Is chorizo suitable for a keto diet?
Most fresh chorizo sausages are keto-friendly, containing less than 1g of carbs per serving. However, it’s important to check labels for additives or sugar that might increase the carb content.
Q2. How can I make a low-carb breakfast bowl with chorizo?
You can create a delicious low-carb breakfast bowl by combining chorizo with cauliflower rice instead of regular rice. Add vegetables like bell peppers and onions, and top with avocado, eggs, or sour cream for extra flavor and nutrition.
Q3. What are the nutritional benefits of a chorizo breakfast bowl?
A typical chorizo breakfast bowl contains around 209-221 calories per serving, with approximately 10g of protein and only 3.5-10.8g of carbs. This makes it a satisfying, energy-boosting meal that aligns well with keto diet goals.
Q4. Can I meal prep chorizo breakfast bowls?
Yes, these bowls are excellent for meal prepping. You can store assembled bowls in the refrigerator for up to 4 days or freeze components separately for 1-2 months. When reheating, use 50% microwave power initially, then stir and heat at full power until thoroughly warmed.
Q5. How can I customize my chorizo breakfast bowl?
You can easily customize your bowl by adding different low-carb vegetables, choosing various toppings like avocado or cheese, or adjusting the spice level. For a vegetarian version, you can use plant-based chorizo alternatives, but be sure to check their carb content.