If you love tacos but want a healthier, low-carb alternative, this Easy Healthy Taco Cauliflower Rice is exactly what you need. It’s quick, simple, and packed with flavor, protein, and fiber, the perfect meal for Taco Tuesday, meal prep, or a fast weeknight dinner. It’s so tasty that no one will even guess it’s a lighter, healthier version of a classic taco dish.
Why This Recipe is Great for Weight Loss
This dish is low in calories, high in protein, and loaded with fiber, making it a great choice if you’re trying to lose weight or eat healthier. Instead of traditional rice, cauliflower rice keeps the carbs low while adding vitamins and fiber. With 25 grams of protein per serving, this meal will keep you full longer and help curb cravings.
Because it’s quick and easy to make, it’s also great for meal prepping. Make a big batch, store it in the fridge, and reheat for a simple lunch or dinner all week long.
Health Benefits of Taco Cauliflower Rice
- Low in Carbs – Replaces traditional rice with cauliflower rice for a lighter, low-carb meal.
- High in Protein – With 25g of protein per serving, this dish supports muscle health and keeps you full.
- Fiber-Rich – The cauliflower and optional beans help with digestion and gut health.
- Naturally Gluten-Free – Made with whole, gluten-free ingredients (just check your taco seasoning).
- Heart-Healthy – Using lean turkey or chicken keeps it lower in fat and great for heart health.
- Quick & Easy – A one-pan meal ready in just 15 minutes.
Diets This Recipe Supports
This Taco Cauliflower Rice is flexible and works with many eating plans:
- Low-Carb – Cauliflower rice keeps the carbs low while still being filling.
- High-Protein – Packed with 25g of protein per serving, which helps with weight loss and muscle support.
- Weight Watchers-Friendly – A low-calorie, high-protein meal that fits well into WW points.
- Gluten-Free – Naturally gluten-free as long as you check your taco seasoning.
- Dairy-Free (Base Recipe Only) – The main recipe is dairy-free; just avoid cheese or sour cream toppings if needed.
- Meal Prep & Freezer-Friendly – Stores well for easy meal prep and reheats quickly.
Easy Healthy Taco Cauliflower Rice
Ingredients
- 1 pound 93% lean ground turkey Can substitute with 99% lean turkey, ground beef, or ground chicken
- 1 package Taco seasoning Use low-sodium or add your own spices for more control
- 4 cups finely chopped cauliflower fresh or frozen (I use cauliflower rice, 4 cups)
- 1 cup salsa
- ½ cup water
- 1 can drained beans or corn optional
- 1 chopped cilantro optional
Instructions
- Prepare the cauliflower by chopping it into large chunks if using fresh. Use a cheese grater, food processor, or blender to finely grate it into 4 cups of cauliflower rice. If using frozen cauliflower rice, measure 4 cups and set aside.
- Cook the ground turkey in a large skillet over medium heat, breaking it up with a spoon until fully browned.
- Add the taco seasoning and cauliflower rice to the skillet. Stir well to combine with the cooked turkey.
- Pour in the salsa and water, then stir until everything is evenly coated.
- Cover and cook for 5 minutes, stirring occasionally, until the cauliflower is tender and flavors are blended.
- Serve hot with your favorite toppings such as extra salsa, shredded cheese, avocado, or chopped cilantro. Enjoy!
WW Program 2025
The WW program updated for 2025. Use the “Add recipe from the web” feature if needed for points. -Sara
Click here for the FREE 3 Day Meal Plan featured in Woman’s World magazine.
Notes
Nutrition
Thank you to reader Sarah C. for submitting this recipe. Do you have a recipe to share? Click here to submit a recipe.
More Healthy Weight Loss Recipes For You:
Healthy Italian Goulash Recipe (Stove or Instant Pot)
Easy and Healthy Salsa Chicken Recipe (Instant Pot or Oven)
Healthy Hamburger Soup Recipe – Frugal & Tasty!
Weight Watchers Zero Point Taco Soup Recipe — Healthy & Easy
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