Keto Chicken and Cauliflower Rice Recipes: A Comprehensive Guide

This article explores the versatility and deliciousness of keto-friendly chicken and cauliflower rice recipes, offering a variety of options for easy weeknight dinners, comforting casseroles, and flavorful dishes inspired by global cuisine. Whether you're looking for a quick 30-minute meal or a make-ahead casserole, these recipes provide satisfying and healthy alternatives to traditional rice-based dishes.

Cauliflower Rice: A Keto-Friendly Staple

Cauliflower rice is a fantastic low-carb substitute for rice, offering a similar texture and versatility without the high carbohydrate content. It's easy to prepare and can be used in a wide range of dishes, from stir-fries to casseroles.

Preparing Cauliflower Rice

There are several ways to make cauliflower rice:

• Food Processor Method: This is the quickest method. Cut the cauliflower into florets and pulse them in a food processor until they resemble rice-like pieces. Be careful not to over-process, as this can result in a mushy texture.
• Grating Method: If you don't have a food processor, you can use a grater to create cauliflower rice.
• Store-Bought: For convenience, you can purchase pre-riced cauliflower, either fresh or frozen. Frozen cauliflower rice can be cooked straight from frozen, saving time and effort.

Cooking Cauliflower Rice

Cauliflower rice cooks much faster than traditional rice. Simply add it to a skillet or pan and cook until tender, usually within 5-10 minutes.

Keto Chicken and Cauliflower Rice Recipes

Creamy Chicken and Cauliflower Rice Casserole

This Whole30 + Keto Creamy Chicken Cauliflower Rice Casserole is the ultimate in cozy, comforting meals. This casserole features chicken, mushrooms, and kale in a creamy, dairy-free sauce, topped with a crunchy low-carb topping.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Chicken breasts
• Frozen cauliflower rice (fresh can be used also)
• Onions
• Mushrooms
• Kale
• Garlic
• Bone broth
• Soaked cashews
• Nutritional yeast
• Pork rind panko (ground pork rinds)
• Olive oil
• Salt and pepper

If you're okay with dairy, you can substitute heavy cream instead of cashews. You can also add in some grated parmesan.

Instructions:

1. Preheat oven to 425ºF. Roast chicken breasts seasoned with salt and pepper for 25 minutes. Chop into bite-size pieces. Reduce oven temperature to 350ºF.
2. While the chicken is roasting, heat olive oil in a cast-iron skillet over medium heat. Add onion and mushrooms, season with salt and pepper, and sauté until caramelized and golden brown (about 10 minutes). Add garlic and cook for 30 seconds until fragrant, then add kale and sauté until soft (about 5 minutes).
3. To make the sauce, blend chicken stock, soaked cashews, nutritional yeast, and salt in a high-speed blender until completely smooth.
4. Stir frozen cauliflower rice and chopped chicken into the skillet with the kale and mushrooms. Pour the sauce over the top and gently nudge it to be completely absorbed.
5. Top the casserole with crushed pork rind panko. Bake in the 350ºF oven for 20-25 minutes, until bubbling and golden brown. Let rest for 5-10 minutes before serving.

This recipe makes a ton! Enough for 8 servings. The casserole can be fully assembled earlier in the week and cooked later, or even frozen. Just wait to add the pork rind panko until you're ready to bake it.

Coconut Chicken Curry with Cauliflower Rice

This coconut chicken curry recipe is keto-friendly, low-carb, gluten-free, and easy. Served over cauliflower rice, the warm and inviting seasonings lend themselves to a restaurant-quality dish that you’ll want to make time and time again. It’s rich, flavorful, comforting, and aromatic.

Ingredients:

• Chicken, cut into cubes
• Coconut milk (unsweetened and unflavored)
• Lemon juice
• Minced garlic
• Grated ginger
• Chopped onion
• Salt
• Pepper
• Moroccan seasoning
• Cumin
• Paprika
• Curry powder
• Cauliflower rice

Mushrooms can be used in the place of the chicken for a delicious vegan alternative.

Instructions:

1. Cover chicken with coconut milk, lemon juice, minced garlic, grated ginger, and chopped onion. Use tongs to mix well.
2. Next, add the salt, pepper, Moroccan seasoning, cumin, paprika, and curry powder. Mix well until the chicken is evenly coated.
3. Cover and allow to marinate 2-3 hours or overnight. (optional)
4. Add chicken to large pot, and allow the contents to come to a boil on the stovetop over medium high heat. Then reduce the heat to medium, cover with a lid, and allow it to cook for about 50 minutes. You’ll want to occasionally come check on your curry and give it a good stir.
5. Serve over cauliflower rice.

This dish would also be perfect for your slow-cooker or instant pot!

Read also: Keto Calorie Counting: A Detailed Guide

Lemon Chicken Cauliflower Rice Bowls

These "rice" bowls contain no rice, or grain-based carbs for that matter and fit into a keto diet. Plus it’s loaded with protein for a complete meal that’s low in calories but oh so comforting. Since you’re using clean and natural ingredients the quality of protein in this recipe is important. I recommend fresh, organic chicken.

Ingredients:

• Chicken breast tenders
• Cauliflower rice
• Garlic
• Chicken stock
• Green onions
• Spinach leaves
• Lemon juice
• Lemon zest
• Thyme
• Olive oil
• Salt and pepper

Instructions:

1. Pulse cauliflower in a food processor until fine and roughly the shape of rice. Set aside.
2. Heat olive oil in a skillet or large non-stick pan to medium-high heat. Add garlic and cook 1-2 minutes until lightly browned.
3. Add chicken to pan and sprinkle with thyme, salt and pepper. Cook 7-10 minutes, rotating halfway, until browned and cooked through. Remove chicken from pan and cover to keep warm.
4. Add chicken stock to pan and scrape bottom with a wooden spatula to loosen browned bits. Reduce heat to medium and stir in cauliflower rice and green onions. Cover and cook 5-7 minutes, or until slightly tender.
5. Stir in spinach leaves, lemon juice and zest.

Keto Chicken Fried Cauliflower Rice

Cauliflower chicken fried rice is a great alternative to grabbing take out! It can be as easy or as complicated as you make - start with a bag of frozen riced cauliflower or start with a head of fresh cauliflower. Either option comes out delicious.

Ingredients:

• Pre-cooked, shredded chicken
• Riced cauliflower
• Yellow onion
• Green onion
• Ginger
• Garlic
• Chili paste
• Soy sauce (or coconut aminos)
• Sesame oil
• Eggs

Ground chicken works well in place of shredded. Chili paste can be substituted with sriracha.

Instructions:

1. Heat oil in a large skillet or wok over medium heat. Add the onion and cook, stirring often, until translucent.
2. Add the garlic, ginger, and chicken to the pan and continue cooking for 2 minutes.
3. Add the cauliflower to the skillet and season with soy sauce and chili paste. Stir well and cook for 3 minutes or until cauliflower has softened.
4. Push the cauliflower rice to the side of the pan and crack the eggs into the empty space in the pan. Let it fry, breaking the yolk apart with a fork.
5. Once the egg is completely cooked, gently mix it in with the cauliflower rice.

Leftover cauliflower fried rice with chicken can be stored in an airtight container in your fridge for about 3 to 4 days, or frozen for about 2 to 3 months.

Chicken with Parmesan Cauliflower Rice

Chicken with Parmesan Cauliflower Rice is low-carb and Keto-friendly. It’s seasoned chicken with a creamy Parmesan cauliflower rice. You can use either fresh or frozen cauliflower rice in this dish.

Read also: Magnesium Supplements for Keto

Ingredients:

• Chicken
• Cauliflower rice
• Onion
• Garlic
• Chicken broth
• Cream
• Parmesan cheese
• Butter
• Italian seasonings
• Salt and pepper

Instructions:

1. In a large skillet, melt the butter over medium heat. Add the onion and cook about 2-3 minutes until soft.
2. Season the chicken with salt and pepper and add it to the skillet. Sprinkle with the Italian seasonings. Cook for 5-6 minutes or until chicken is cooked through.
3. Add the garlic and cook for an additional minute.
4. Add the cauliflower rice, chicken broth, and cream. Simmer for 10 minutes or until liquid reduces.
5. Stir in Parmesan cheese until melted and combined.

Extra Loaded Keto Cauliflower Casserole

Baked to perfection, KETO Chicken Cauliflower Rice Casserole is loaded with cheeses, bacon, cauliflower rice and rotisserie chicken making the healthiest and quickest low-carb cauliflower bake you’ll find.

Additional Tips and Variations

• Versatility: Customize the flavors by changing out herbs, veggies, or sauces. Tomatoes or a creamy sauce can be added.
• Leftovers: Extra loaded keto cauliflower casserole can be kept in the fridge for 3 days or less. Be mindful of when the chicken was originally cooked.
• Freezing: Short on time? Skip the bacon if you don’t have any cooked bacon on hand.
• Chicken Type: Rotisserie chicken is a great option for convenience.
• Side Dish: This can be served as a side dish.
• Fresh Cauliflower Rice: If using fresh cauliflower rice, you’ll need to cook it first before adding it to the casserole mixture. Cover tightly with cling film and microwave for 4 minutes until soft.

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