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RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

Budget Keto Chicken Meal Prep

Keto Chicken meal prep recipe featuring moroccan stew with low carb keto friendly cauliflower rice. The cauliflower rice recipe is cooked in turmeric and coconut milk and perfect for the keto diet.

This recipe is , , , with main ingredient

Keto chicken recipe for meal prep for the week. Low carb ketogenic recipe that has huge flavor

Moroccan Chicken Stew with Turmeric Cauliflower Rice

Course: Main Course
Keyword: budget, keto
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 5 servings
Author: Bobby Parrish
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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 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

6 thoughts on “Budget Keto Chicken Meal Prep”

  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. Bobby Parrish

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

      1. Thanks for being so responsive. The correct recipe shows now. Can’t wait to try it. Thanks again! 🙂

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