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Keto Chicken and Cauliflower Rice Bowl (Meal Prep Friendly) - Easy, Flavorful, and Low-Carb

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken thighs (or breasts)
  • Cauliflower rice: 5–6 cups (fresh riced cauliflower or a 24–32 oz bag frozen)
  • Vegetables: 1 red bell pepper, 1 small zucchini, 1 cup broccoli florets, 3 green onions
  • Aromatics: 3–4 garlic cloves, 1 small shallot (or 1/4 red onion)
  • Fats: Avocado oil or olive oil, butter or ghee
  • Spices: Smoked paprika, garlic powder, onion powder, ground cumin, chili powder, crushed red pepper (optional), sea salt, black pepper
  • Sauce ingredients: 2 tablespoons coconut aminos (or tamari for low-carb, not strict keto), 1 tablespoon rice vinegar or apple cider vinegar, 1 teaspoon sesame oil, 1–2 teaspoons sriracha or hot sauce (no-sugar added), 1 teaspoon Dijon mustard
  • Garnishes: Fresh cilantro or parsley, lime wedges, toasted sesame seeds (optional)
  • Optional add-ins: Avocado, sliced jalapeño, chopped nuts (almonds or peanuts), shredded cabbage

Method
 

  1. Prep the chicken: Pat chicken dry and cut into bite-size pieces. In a bowl, toss with 1.5 teaspoons salt, 1 teaspoon black pepper, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon cumin, and 1/2 teaspoon chili powder. Add 1 tablespoon oil and mix to coat.
  2. Make the sauce: In a small bowl, whisk coconut aminos, vinegar, sesame oil, sriracha, Dijon, and 1 minced garlic clove. Taste and adjust salt or heat. Set aside.
  3. Chop the veggies: Dice bell pepper and zucchini, cut broccoli into small florets, slice green onions, mince remaining garlic, and finely dice the shallot.
  4. Cook the chicken: Heat a large skillet over medium-high. Add 1 tablespoon oil. Spread chicken in an even layer. Let it sear undisturbed for 2–3 minutes, then stir and cook until browned and cooked through, about 6–8 minutes total. Transfer to a bowl; tent with foil.
  5. Sauté the veggies: In the same pan, add a little more oil if needed. Sauté bell pepper, zucchini, and broccoli with a pinch of salt for 4–5 minutes until crisp-tender. Add shallot and remaining garlic; cook 1 minute more until fragrant. Transfer to the bowl with chicken.
  6. Cook the cauliflower rice: Add 1 tablespoon butter or ghee to the pan. Add cauliflower rice with a pinch of salt and pepper. Cook 4–6 minutes, stirring, until just tender and steam has mostly evaporated. Don’t overcook—it should stay fluffy, not mushy.
  7. Combine and sauce: Return chicken and veggies to the pan with the cauliflower rice. Pour in the sauce. Toss over medium heat for 1–2 minutes until everything is glossy and coated. Stir in most of the green onions and a squeeze of lime.
  8. Taste and finish: Adjust salt, pepper, or heat. Top with fresh cilantro, sesame seeds, and extra lime wedges.
  9. For meal prep: Divide into 4–5 containers. Let cool slightly before sealing.