- Prep5 min
- Cook10 min
- Freezer friendlyyes
Spiced beef mince, crunchy kaleslaw and a scoop of rice that isn’t rice. This keto Caribbean beef bowl takes about 15 minutes and one pan, and the oven stays off. The spice mix does the heavy lifting and the salad comes from a bag.
Short on spoons? Brown the mince, tip it over the rice and add a dollop of aioli. That’s dinner.
Can I manage this today?
- Spoon rating: 🥄🥄 Low Spoons
- Hands-on time: about 15 minutes
- Main effort: browning 300 g of mince in one pan
- Chopping: a little. One tomato and a few spring onions (kitchen scissors work)
- Standing and attention: about 5 minutes at the stove, the rest at the bench
- Washing up: 1 pan, 1 salad bowl, 1 jar
Quick spoon check
- No-spoons version: not tested. Pre-cooked mince isn’t covered here, so we haven’t written one.
- Low-spoon version: pre-sliced spring onion, bagged kaleslaw, ready-made dressing and a pre-made spice mix.
- As written: our spice mix, homemade dressing and chopped tomato.
Kerry’s notes
I make this when I want something fresh but chopping is a hard no. The kaleslaw is bagged, the dressing is a shake in a jar and the mince is the only real cooking. One pan, one bowl, done.
The dressing is the bit worth keeping. Mayo, Dijon and a little keto honey substitute make the salad taste like effort. It isn’t.
Yes, the carbs matter on keto, and Leigh will want to explain them properly. I’ll put the kettle on while she does. She’s written it up in Keto vs Low Carb: What’s the Difference?. I’m just here to tell you which bag to grab.
What’s that ingredient?
Heart of palm rice. The inner core of a palm tree, cut into rice-shaped pieces. Ivory, mild, a little nutty and a bit crunchy. It comes in packets or pouches, ready to heat. Supermarkets don’t usually stock it. Yo Keto does, in rice, lasagna, spaghetti, fine noodles and mash. Keep the packet in the pantry until you open it. Easiest swap: cauliflower rice. Leigh’s guide to low carb pasta alternatives covers the rest, because of course she has one.
Kaleslaw mix. Shredded kale and carrot, usually red cabbage too. Coles, Woolworths, IGA and Aldi all sell it in the bagged salad aisle, roughly $4 to $7 a bag. Keep it in the fridge and use it within a couple of days of opening. Easiest swap: any coleslaw mix. We bin the dressing that comes with it and use ours.
Keto honey substitute. A sugar-free syrup that stands in for honey. Most contain xylitol, which is toxic to dogs, so keep it away from the pooch. Read the label, because not every “keto” sweetener is the same. Natures Hollow Keto Honey Substitute works well. iHerb has Health Garden Xylitol Honey Sweetener. More in natural honey vs a keto honey substitute.
Caribbean spice mix. Cayenne, white and black pepper, dried basil and thyme, and smoked paprika. Our Caribbean Spice Mix takes a few minutes and keeps in a jar. McCormick’s Caribbean Style Street Food Seasoning at Woolworths and Coles lists maltodextrin and silicon dioxide (551), so check the label if you’d rather skip those. iHerb stocks USimplySeason Artisan Spice Blends and has a rewards link.
Why this recipe works
- Everything comes from a bag, a packet or a jar. Only the tomato and spring onion need cutting.
- The mince cooks in one pan in a few minutes and forgives a distracted stir.
- The dressing keeps the kaleslaw creamy and does the job of a sauce.
- You can build each bowl separately, so the salad never goes soggy.
Ingredients at a glance
- Beef mince: the protein, browned with the spice mix.
- Caribbean spice mix: the whole flavour, in 2 teaspoons.
- Heart of palm rice: a mild, low carb base. Soaks up the juices.
- Kaleslaw mix: the crunch, already shredded.
- Baby spinach: soft green leaves to bulk out the salad.
- Mayo or aioli: the creamy base of the dressing.
- Keto honey substitute: a touch of sweetness against the spice.
No Spoon Swaps
- Pre-made spice mix: saves a couple of minutes. Check the label for maltodextrin if you avoid it.
- Pre-sliced spring onion: skips the cutting. Slightly less punchy than fresh.
- Frozen chopped spring onion: fine in the pan. It won’t be crunchy.
- Ready-made aioli: use it straight from the jar as the dressing base.
- Bagged kaleslaw: already washed and shredded.
- Cauliflower rice (frozen): microwave it, no knife needed.
Substitutions and allergens
- Rice: cauli rice, Qetoe Low Carb Rice Style (rice and konjac), Kaizen Rice (lupin based) or konjac (shirataki) rice. Follow the packet, because they behave differently.
- Mince: lamb, pork or chicken mince take the spice well. Cook them right through.
- Dressing: no white wine vinegar? Use lemon juice.
Allergen notes
- Egg: in the mayo or aioli. Use an egg-free mayo.
- Mustard: in the Dijon. Leave it out and add an extra splash of vinegar.
- Everything else: check the labels on your spice mix, mayo and Dijon for gluten and other allergens.
Equipment and easier alternatives
- A large frying pan does it. The BBQ hotplate works too if the stove is a step too far.
- A small screw-top jar for the dressing. A cup and a fork work if you don’t have one.
Storage, freezing and reheating
- Fridge: cool the mince quickly and refrigerate within 2 hours. Keep it at 5°C or below and eat within 3 days. Heart of palm rice keeps the same 3 days.
- Freezer: the mince freezes for up to 3 months. Thaw in the fridge and use within 24 hours. Don’t refreeze. The salad and dressing don’t freeze.
- Reheating: reheat until steaming hot all the way through, once only. Add 10 seconds at a time if it isn’t there yet. Dress the salad just before eating.
Serving ideas
- Add a fried egg on top.
- Extra aioli on the side for the dollop people.
- Sliced avocado over the kaleslaw.
Frequently asked questions
Can I make this keto Caribbean beef bowl ahead?
Yes. Cook the mince and rice, cool them, then keep them in the fridge in separate containers. Dress the salad when you eat.
Is it spicy?
Mildly warm. The cayenne in the spice mix adds heat. Use half the spice mix if you’d like it milder.
Can I use a pre-made spice mix?
Yes. Use 2 teaspoons and check the label for maltodextrin if you avoid it.
What if I can’t find heart of palm rice?
Use cauliflower rice, konjac rice or a low carb rice style from the swaps above.
Beefin’ in Paradise – Keto Caribbean Beef Bowl
Equipment
- Frying Pan (or BBQ)
- Large Salad Bowl
- Small screw-top jar
Ingredients
Caribbean mince
- 300 g beef mince
- 2 tsp Caribbean Spice Mix
- about 3 spring onions (scallions), thinly sliced
- 2 tsp lemon juice
- ¼ tsp salt, then taste before adding more
- Pinch of black pepper
Salad
- 100 g kaleslaw mix
- ½ medium tomato (about 50 g), cut into 2 cm pieces
- 50 g baby spinach leaves
Dressing
- 2 tbsp mayonnaise or aioli
- 1 tbsp olive oil
- 2 tsp white wine vinegar
- 1 tsp Dijon mustard
- ½ tsp keto honey substitute
Rice
- 1 packet Yo Keto heart of palm rice
Instructions
Prepare
- Cut the tomato into 2 cm pieces and put it in a large salad bowl.
- Slice the spring onion thinly and set it aside.
- Add the spinach and kaleslaw to the salad bowl.
Dressing
- Put all the dressing ingredients in a jar. Screw the lid on and shake for 15 seconds, until creamy.
Rice
- Cook the rice following the packet. Leave it covered.
Mince
- Heat a large frying pan over high heat for 1 minute.
- Add the mince and spice mix. Break up the lumps with a wooden spoon.
- Cook for 3 to 5 minutes, until browned with no pink left and 75°C in the middle.
- Take the pan off the heat. Stir through the spring onion and lemon juice. Add the salt and pepper.
Serve
- Toss the dressing through the salad.
- Divide the rice, salad and mince between two bowls.
Notes
Nutrition
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A final spoon-saving note
Make the dressing first and shake it in the jar while the pan heats. Then you’re not hunting for a lid with mince in the pan. Give it a go. The bagged salad is a legitimate ingredient.
