Low Carb Chicken Stew with Keto Cauliflower Rice

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Juicy spice crusted chicken stew served with low carb golden cauliflower rice. This is the type of food you want to eat on the keto diet, and the meal prep recipe makes 5 servings for the week.

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Keto chicken meal prep

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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. It’s a combination of adding the right spices, searing the chicken, and adding lots of flavorful goodies to the braising liquid. The chicken stew is so tasty and 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 chicken salad with cloud bread and my post for 3 ways to cook the perfect chicken thigh.

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

How To Make Low Carb Chicken Stew

This chicken stew recipe starts with chicken thighs, because they have way more flavor than chicken breasts and won’t dry out as easy. Season the chicken thighs with a good pinch of salt and then the Moroccan spice rub which has smoked paprika, cinnamon, cloves, coriander, and more. Once the spices sear into the crust in a hot cast iron pan, the flavors will be off the charts.

Remove the seared chicken from the pan and cook the onions and zucchini in a shot of avocado oil for 7 minutes. All of the veggies are perfect for a low carb keto diet and will add massive flavor to the chicken stew. Add the green olives, roasted red peppers, reserved chicken and the juices, chicken stock, and lemon slices. Simmer everything on low for 30 minutes or until the liquid has reduced by half, and make sure to check for seasoning after 20 minutes.

Allow the chicken stew to rest on the side while you make the cauliflower rice. The recipe makes enough for 5 servings of keto meal prep for the week.

How to make cauliflower rice
Low carb cauliflower rice

How To Cook Cauliflower Rice

This is hands down my favorite recipe I have ever made for cauliflower rice. Start off by cooking some onions in a a shot of avocado oil and then added garlic, grated ginger, and 1 tablespoon of ground turmeric. The turmeric is what makes this keto cauliflower rice golden in color. Next add 1 cup of full fat coconut milk and watch the color immediately turn yellow.

Once the milk has reduced by half, added the freshly grated cauliflower rice, 3/4 teaspoon of salt, and cook for 3-6 minutes until the cauliflower is cooked through, but not soggy. Finish the cauliflower rice with lime zest, sliced red chilies, unsweetened coconut flakes, and fresh herbs.

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.

Chicken meal prep
Moroccan chicken stew
Keto chicken meal prep
Keto chicken meal prep

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 350 degree F 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 Meal Prep Recipes:

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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: 377 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.

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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 oil
  • Salt & 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 per serving of chicken, makes 5 servings
174 calories
1.6 net carbs
2.35 grams of total carbs
6.7 grams of fat
24.3 grams of protein
0.8 grams of fiber

Macros per serving of cauliflower rice, recipes makes 5 servings:
203 calories
4.8 grams of net carbs
7.3 grams of total carbs
17.3 grams of fat
5.4 grams of protein
4.1 grams of protein

Nutrition Facts
Low Carb Chicken Stew with Keto Cauliflower Rice
Amount Per Serving (1 meal)
Calories 377 Calories from Fat 216
% Daily Value*
Fat 24g37%
Carbohydrates 9.5g3%
Fiber 4.9g20%
Protein 29.7g59%
* Percent Daily Values are based on a 2000 calorie diet.

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

  1. Lisa

    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.

    Reply
      1. Lisa

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

        Reply
    1. Bobby Parrish

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

      Reply
      1. Nancy Biegel

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

        Reply
  4. Randi

    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!

    Reply
    1. Bobby Parrish

      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 😉

      Reply
  5. Randi

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

    Reply
  6. Merian

    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

    Reply
    1. Bobby Parrish

      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.

      Reply
  7. Timoya Sanders

    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

    Reply
  8. Natalie

    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.

    Reply
    1. Bobby Parrish

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

      Reply
  10. Violet

    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!

    Reply
  11. Tatiana Kendrix

    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.

    Reply
    1. Bobby Parrish

      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!!

      Reply
      1. Tatiana Kendrix

        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.

        Reply
  12. Leila

    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 🙂

    Reply
  13. Elv

    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!

    Reply
  14. Shantanu

    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.

    Reply
    1. Bobby Parrish

      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!

      Reply
  15. Jenny Adams

    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!

    Reply
  16. Harmonie UWERA

    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

    Reply
  17. Nelly

    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! 🙂

    Reply
  18. Crystal

    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

    Reply
    1. Bobby Parrish

      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 🙂

      Reply
  20. Heidi See

    Hello!

    I just stumbled onto your youtube videos a couple days ago. I am a bit of a food snob and really love the amount of flavor you pack into your recipes. I have done keto on and off for about a year, but I am planning to do it for the long haul and finding your recipes has inspired me. I am planning to make this one tonight.

    Just a note because it may mess up some people….could you please fix the nutrition label you have on this recipe? It looks like you have net carbs in the total carb section of the label and hopefully most people would catch that, but in the chance they don’t … how amazing would it be if this dish was actually less than 3 net carbs !!!

    Much love,

    Heidi

    Reply
  21. Mary Beth

    Wow, this was so yummy! I could do without the olives, but maybe I needed better quality ones? One thing I would do differently is to make sure everything is measured and shredded and cut and cubed before I start cooking it next time. You make it all look so easy on YouTube :p. I must have given away my box shredder, so I just kept chopping that cauliflower and man, you were right about the taste difference (vs store bought cauliflower rice)! I think next time I will do the same recipe with just cauliflower florets, less work, equal yum! I love your Youtube channel!

    Reply
  22. Kathryn

    One of the best recipes I’ve ever cooked!! Thank you, Bobby!! The spices on the chicken are to die for and the cauliflower rice could fool anyone into thinking they are eating rice!

    Reply
  23. Maria

    I just made this for dinner. Absolutely delicious!
    I am new to your YouTube channel and I’m obsessed.
    Love your flavor profiles. Glad I found you!

    Reply
  24. Ginger Hicks

    This is my first recipe and it was amazing. I modified it slightly and it still came out with amazing flavor and texture.

    Reply
  26. Esteban

    This might be a stupid question but I’m new to meal prep. Most weight out the portions. Do I need to weigh it out or just eyeball it ?

    Reply
  27. Ann-Marie

    Hi Bobby,
    This is an amazing twist of tastes in one meal. This was delicious but I am not a fan of coconut milk, a little too sweet for me. Is there a different ingredient that I could use instead (i.e. whole milk)? I’m still looking for a tasty rice but I am not focused on the Keto part. I’ve never liked cauliflower but I really love the texture and that fact that it is healthy!! I’m hoping I can flavor slightly less sweet.
    Thanks for making cooking so easy and tasty!!
    Ann-Marie

    Reply
    1. Dessi Parrish

      If you don’t mind it not being keto, milk is probably fine – though you may need to add some cream too.

      Reply
  29. BRIDGET EBACH

    I loved this and it was even better the next day. It was a little hot for the husband,lol.. We still loved it. It did make to much cauliflower for just two ppl. will make again .. thanks again for the recipe ..

    Reply
  30. Carissa

    This is our new family favorite, I would give you 10 stars if I could! I ordered the cookbook after watching one tutorial before I ever made any of the meals… So far I’ve made seven meals from your website and they all are a hit!! My family ate Brussels Sprouts for the first time!!!
    Thank you for these recipes, I’m originally from Guyana and I love spices but these new combinations OMG! I love it.

    Keep those meals coming, we love them here in Florida!

    Reply
    1. Bobby Parrish

      ?? Thank you so much for the 10-star love! So happy that you’re cooking the recipes and love them! I KNOW you will love the cookbook – I can’t wait until you have it in your hands. Keep on cookin’!

      Reply
  31. Beth Jones

    This recipe was delicious but very time-consuming you should mention how long it takes to chop everything I know you have everything prepared and it goes so fast but not when you’re at home I kept saying it better be delicious all the time I’ve spent -it was so- it’s okay!!

    Reply

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