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RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

Low Carb Chicken Stew with Keto Cauliflower Rice

This keto recipe for meal prep has juicy spice crusted chicken stew paired with low carb golden cauliflower rice. The turmeric and coconut milk from the rice pair perfectly with the Moroccan flavors of the chicken, creating the ultimate meal prep recipe for the week.

This recipe is , , , with main ingredient
Keto chicken meal prep

This recipe is one of the most popular keto diet meal plan videos on the FlavCity YouTube channel. The chicken stew is a one pan wonder that is full of flavor and very easy to make. The key is adding the right spices, searing the chicken, and adding lots of flavorful goodies to the braising liquid. The chicken stew is so tasty, you will be ecstatic that you have 5 servings made for meal prep for the week. If you want some more easy keto chicken recipes check out my crispy chicken thigh and slaw meal prep, and my epic keto lunch recipe for chicken salad with cloud bread.

I wanted to give this keto chicken stew recipe a Moroccan twist, so I added a bit of cinnamon and cloves to the spice rub on the chicken and braised the chicken in lemon slices, green olives, and herbs. The result is a chicken stew meal prep that is monster on flavor and really only takes 45 minutes from start to finish. You will need ten boneless and skinless chicken thighs to make this chicken meal prep recipe that is ideal for dinner. The first step is searing the chicken creating a crust with that yummy spice rub.

The chicken thighs make this low carb recipe very keto diet friendly, and they have much more flavor than chicken breasts. Once you sear the chicken, get the veggies in the pan to saute, then all you have left to do is a quick braise back in the pot with some low carb veggies like olives, roasted peppers, and some lemon slices for a Moroccan flavor.

Keto diet meal plan recipe for chicken stew
Keto recipe for chicken stew #keto #mealprep

Low Carb Recipes With Chicken

This recipe for keto chicken has an absurd amount of flavor, it starts with the spice rub and then the cooking liquid. But make sure you allow the chicken thighs to sit at room temperature with the spice rub on for 20-30 minutes, otherwise the chicken might cook unevenly. Chicken thighs have a lot more flavor than breasts, and many people don’t realize that they only have a little more fat and calories.

While the chicken is braising in the flavorful broth, you can make the low carb golden cauliflower rice to finish off this keto meal plan.

How to make cauliflower rice
Low carb cauliflower rice

How To Cook Cauliflower Rice

This golden turmeric rice with coconut milk could be the best cauliflower rice recipe I have ever made. I mean, just look at that brilliant color y’all! The key is to cook the turmeric in the hot pan so it blooms the essentials oils before adding the coconut milk. Make sure to use full fat coconut milk and be ready for the color to turn into what I call an edible mandala, it’s so darn beautiful.

Resist the urge to buy pre-made cauliflower rice from the store, especially frozen cauliflower rice, as the texture is too soggy. All you need to do is grate a head of cauliflower on the largest setting of a box grater. This will give you the ideal texture for the cauliflower rice, and you will avoid paying for a bag of shredded stalks, which is what they sell at the store 😉

Meal prep for the week with chicken stew
Meal prep for the week with chicken stew
Chicken meal prep for keto diet meal plan
Low Carb Chicken meal prep for the week

How To Reheat Meal Prep

This meal prep recipe makes 5 servings for the week. Go ahead and store everything in the fridge for 5 days, when time to reheat, the best way is in a 350F-oven for 8-10 minutes. If you have to use a microwave, cover the container with a wet paper towel and make sure not to over-heat otherwise the food will get dry. You can freeze the chicken for 2-3 months, but the cauliflower rice can not be frozen as it get too mushy.

More Keto Chicken Meal Prep Recipes:

Keto chicken meal prep

Low Carb Chicken Stew with Keto Cauliflower Rice

Course: Main Course
Cuisine: Mediterranean
Keyword: budget, cauliflower, keto, low carb, meal prep
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 5 servings
Calories: 584 kcal
Author: Bobby Parrish

Tasty keto meal prep for the week with juicy and flavorful chicken stew with low carb golden cauliflower. Keto diet meal plan recipes done right.

Print

Ingredients

For the chicken:

  • 10 boneless & skinless chicken thighs
  • 1 teaspoon each smoked paprika & cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground cinnamon
  • 1/8 teaspoon ground cloves
  • ½ an onion chopped
  • 1 medium size zucchini cubed
  • ½ teaspoon dried thyme
  • 3 cloves garlic minced
  • 6 ounces jarred roasted peppers sliced
  • ½ cup good quality green olives pitted & halved
  • 4 thin slices of lemon
  • 1.5 cups chicken stock/broth
  • ½ a red chile thinly sliced or pinch of red pepper flakes
  • 1 teaspoon parsley chopped
  • Avocado or grapeseed oil
  • Kosher salt
  • Fresh cracked black pepper

For cauliflower rice:

  • 2 medium size heads of cauliflower
  • ½ an onion chopped
  • 3 cloves garlic minced
  • 1 teaspoon fresh grated ginger
  • 1 tablespoon ground turmeric powder
  • 1 cup full fat coconut milk
  • Zest of ½ a lime & ½ orange
  • 3 tablespoon unsweetened shredded coconut flakes
  • ¼ cup blanched almonds or walnuts chopped & roasted if desired
  • 1 tablespoon parsley chopped
  • ½ a red chile thinly sliced
  • Avocado or grapeseed oil
  • Kosher salt
  • Fresh cracked black pepper

Instructions

  1. For the chicken, make the spice rub by combining the smoked paprika, cumin, coriander, cinnamon, and cloves in a small bowl, mix well. Season the chicken with a generous pinch of salt and half the spice rub on one side, flip and repeat. Pre-heat a wide pan just over medium-high heat for 2 minutes. Add 1 tablespoon of oil, wait 30 seconds, and add the chicken to the pan. If your pan is not big enough to fit all the chicken, do this is 2 batches. Cook the chicken for 2-3 minutes, or until the crust is golden brown and crusty, flip and repeat, remove from pan. Lower the heat to medium, add 2 teaspoons of oil to the pan and then add the onions, zucchini, thyme, ¼ teaspoon salt and a few cracks of pepper. Cook for 10 minutes, stirring often. Add the garlic and cook for 3 minutes then add the roasted peppers, olives, chicken along with any juices, and enough chicken stock to come half way up the side of the chicken. Tuck the lemon slices around the chicken and add the sliced chiles. Bring the liquid to a boil, reduce to a simmer and cook uncovered for 20-25 minutes, or until the stock has reduced considerably and can be used as a sauce. Move the chicken around the pan a couple times so everything cooks evenly. Sprinkle over parsley when the chicken is ready, set aside.
  2. Meanwhile, make the cauliflower rice by cutting each head of cauliflower in half and grating them on the largest setting of a box grater, trying not to grate too much of the stalk. Pre-heat a large pan with high sides over medium heat for 2 minutes. Add 1 tablespoon of oil and then add the onions along with ¼ teaspoon salt and a couple cracks of pepper. Cook for 6 minutes then add the garlic and grated ginger. Cook for 2 minutes then add the turmeric powder and mix well. Cook for 45 seconds then add the coconut milk and mix well. Bring the milk to a simmer and cook for 5 minutes, until it has reduced some. Add all of the cauliflower rice along with ¼ teaspoon salt and a few cracks of pepper, mix very well. Place a lid on the pan and cook for 3 minutes. After 3 minutes check to see if the cauliflower is done to your liking, if not, cook another 2 minutes. Turn the heat off and add the coconut flakes, nuts, lime and orange zest, parsley, and red chiles. Mix well and check for seasoning. You can add lime juice, orange juice, or salt if desired.
  3. Serve the chicken with some of the turmeric rice and enjoy! Everything can be frozen for 2-3 months or will keep in the fridge 2-3 days(which I prefer). Reheat in a 400 F oven for 10-15 minutes or cover the container with a wet paper towel and heat in a microwave, making sure not to overheat as the chicken will dry out. It’s best to thaw before reheating.

Recipe Video

Recipe Notes

Macros for chicken, makes 5 serving
353 calories per serving
3.18 net carbs per serving
13.4 grams of fat per serving
48.6 grams of protein per serving
1.4 grams of fiber per serving

Macros for Cauliflower rice, makes 5 serving:
231 calories per serving
5.9 grams of net carbs per serving
17 grams of fat per serving
6.6 grams of protein per serving
5.2 grams of fiber per serving

Nutrition Facts
Low Carb Chicken Stew with Keto Cauliflower Rice
Amount Per Serving (1 meal)
Calories 584 Calories from Fat 274
% Daily Value*
Total Fat 30.4g 47%
Total Carbohydrates 9.08g 3%
Dietary Fiber 6.6g 26%
Protein 55.2g 110%
* Percent Daily Values are based on a 2000 calorie diet.

41 thoughts on “Low Carb Chicken Stew with Keto Cauliflower Rice”

  1. Where can I find the recipe for your Moroccan Chicken dish. The recipe listed here is for a beef dish. I watched the video and it looks amazing but I’d like to print the directions.

      1. Thank you!!!!! Works now!!! I cooked alongside the YouTube video and it came out amazing!!!!! I will be making this again.

    1. Thanks for the heads up Nancy! We just launched an updated website today and are working through a few glitches 😉

  2. This was delicious and follow friendly. I absolutely love it! I didn’t have much faith in this recipe, lol! Not at first. I was pleasantly proven wrong. Can’t wait to try others. Enjoy!

    1. as George Michaels would say..” you gotta have faith” Randi! I have plenty other recipes that might prove you wrong too if you want a challenge 😉

  3. Having a hooked on phonics moment posting this, so short and sweet.. This is a delicious, follow friendly meal. I love it!

  4. Love your recipe. Can’t find the seasoning/spices like coriander, smoke paprika ,only found paprika not smoke. Where can I get them?
    Thanks for sharing .Would love to try.
    Merian

    1. Thanks so much Merian! Whole foods sells in the bulk section or you can order on amazon. I have a spice shop in my area, and I can buy spices by the ounce.

  5. Hello, love your recipes and videos.. I was just wondering if this dish is spicy(hot)? Wanna try it out but hubby can’t have spicy foods. Thanks

  6. Absolutely delicious recipe!!! The flavors are amazing and the tumeric cauli rice felt like you were eating coconut rice, which added a whole new dimension to the dish. I don’t really like the flavor of cauliflower, but i loved the rice.
    Definitely worth a try if you’re looking for a new keto recipe.

    1. I calculate macros based upon overall weight, so just take the total volume of chicken and cauli rice, and divide by 5!

  7. Hi Bobby,
    This dish looks really delicious and healthy! I will try it tomorrow for sure. Btw, what is the brand of pan did you use? The one that looks copper. I am looking for a reliable pan that is exactly the size that you used. I hope to hear from you. Thank you so much!

  8. OMG… I was thinking about starting the keto diet and then I came across Bobby’s recipes on youtube. After seeing his recipes I knew I had to try one of them so my mom and I made this recipe, and when I say this was delicious it was sooooo delicious. Now because of this recipe and the others that Bobby has available I believe without a doubt that I can start the keto lifestyle and stick to it. Thank you to Bobby and his wife for starting this channel and doing these recipes because now I have hope for the future and my weight loss journey. Thank you to everyone who made this possible from the bottom of my heart… I really feel like this will help me make a change.

    1. Wow..this is fantastic tatiana!! I want t use this comment as a testimonial its so lovely 😉 You can defo stick to keto, its easy when you have tasty recipes that dont make you miss carbs. Keep us updated and thanks for the love!!

      1. You sure can use my comment as a testimonial…. and I will definitely keep you updated. I plan to make sure that i achieve my goals this time especially with these awesome meals and the keto lifestyle in general.

  9. WOW!! I just made it and it is sooo yummy!!! Very easy to follow steps, simple recipe. THANK YOU! I would give it 6 stars if I had the option 🙂

  10. Hi!
    This dish looks amazing!! I want to try this but my husband hates olives, would it take away too much of the dish if we left them out? Also, would extra virgin olive oil work instead of avocado oil? Thanks!

  11. Hi Bobby

    How to you manage to keep your pan shining? I am never able to get it this shiny. Is it just elbow grease or is there a trick to it?

    Thank you.

    1. THE CAST IRON?? i clean it after every use with hot water and a sponge…and every 3-5 times I rub a little oil in there and cook over med. heat for 5 minutes. Yes, its a pain but I love my cast iron!

  12. Hubs and I just finished devouring this. Oh. My. Word. Bomb recipe! Definitely going into our monthly rotation. So glad we found you guys on YouTube! I’m stuffed from eating, yet still can’t wait for leftovers tomorrow night. Score for FlavCity…win for us! I would give it more stars if I could!

  13. Hi Bobby and Dessi,
    This is the first recipe i’ve made for your website. And oh boy, it was a party of flavor in my mouth. Brought it to work for lunch today and warmed it up, let me tell you everyone in the office wanted a piece of it 🙂 they couldnt believe it was cauliflower rice (made it myself hihi 🙂 ). Thank you for this amazing recipe, it’s delicous and full of flavor.
    thank you, thank you , thank you!
    greeting from Belgium,
    Harmonie

  14. I made this for my meal prep this week, I can’t get over how flavorful everything is! By far one of the best dish I’ve made in a really really long time. If I could give this recipe 10 stars, I would! Thanks for making eating healthy delicious! I can’t wait to try more of your recipes! 🙂

  15. I have to say, I was very skeptical of this recipe at first but it turned out to be absolutely amazing. I made this in my super small kitchen of my college apartment, so I cut the recipe in half and it still took me 2 hours but it was so worth it! The last time I bought cauliflower rice, I bought it already grated and I hated it. Grating the cauliflower myself did require a arm strength but I can definitely taste this difference in doing it myself. Also, the coconut milk did the cauliflower rice so much justice. Lastly, the zucchini came out sooo soft- ugh I’m in love with this entire meal. I’m saving this recipe forever- I can’t wait to try your other recipes! Thank you for making healthy food not taste so bland!!

    P.S. I did omit the nuts and coconut flakes. Also, wasn’t a huge fan of the olives

    1. wow…i love to hear that Crystal! This recipe does require a bit of work, but if you can rock it in your college apartment..then anyone can!! Thanks 🙂

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