Keto Cauliflower Fried Rice and Chicken

Course: Main Course
Cuisine: asian
Keyword: cauliflower, cauliflower rice, keto, low carb, meal prep
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 5 meals
Calories: 286 kcal
Author: Bobby Parrish

This keto diet recipe has low carb cauliflower fried rice with Chinese 5 spice crusted chicken thighs. Recipe makes 5 servings of meal prep for the week. I show how to make cauliflower rice at home instead of buying the pre-made ones from the store, and this low carb fried rice is the bomb.

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Ingredients

For the cauliflower rice:

  • 5 cups cauliflower rice just over 1 large head
  • ½ a red onion diced
  • 2 cups of broccoli florets cut in small bite size pieces
  • 1 cup snow peas sliced thin on diagonal
  • ¾ cup red cabbage shredded
  • 3 cloves of garlic minced
  • 1 teaspoon fresh ginger peeled & finely grated
  • 3 eggs beaten
  • 1-2 tablespoons coconut amino acid
  • 1-2 teaspoons sambal olek or sriracha
  • 1 teaspoon toasted sesame oil
  • ¼ cup green onions finely sliced
  • 1 teaspoon sesame seeds toasted if desired
  • Kosher salt
  • Avocado or grapeseed oil

For the Chicken:

  • 10 boneless & skinless chicken thighs
  • 2 tablespoons Chinese 5 spice powder
  • Kosher salt & fresh pepper
  • Avocado or grapeseed oil

Instructions

  1. Season the chicken thighs with a generous pinch of salt and Chinese 5 spice on both sides along with 1 teaspoon of oil and rub the spices into the chicken. Allow to sit at room temperature for 20-30 minutes.
  2. Meanwhile, to make the cauliflower fried rice, use the large setting on a box grater to grate the cauliflower until you have 5 cups, set aside. Pre-heat a large non-stick pan or wok over medium-high heat for 1 minute along with 2 teaspoons of oil. Add the onions, broccoli, ¼ teaspoon of salt, and a couple cracks of pepper. Cook for 6 minutes, stirring a few times. Add the snow peas, cabbage, garlic, ginger, and cook another 2-3 minutes, or until the broccoli has softened a bit. Whisk the eggs in a bowl, make a well in the middle of the pan with the veggies, and add the eggs. Mix the eggs until they look like a soft scramble and immediately add all the cauliflower rice and mix very well. Add the amino acid, sambal or sriracha, toasted sesame oil, and mix well. Cook for 5 minutes, stirring very often. Check for seasoning, you may need more of the sauces. Turn the heat off the pan and add the green onions and sesame seeds, mix well and transfer the cauliflower rice to a large bowl.
  3. Use the same pan to cook the chicken by pre-heating it over medium-high heat for 2 minutes with 2 teaspoons of oil. Add half the chicken and cook for 4 minutes, flip and allow to cook another 3-4 minutes, or until the chicken is cooked through. Once the chicken hits the pan, only flip it once, the goal is to create a beautiful crust and not disturb the chicken by moving it. Remove chicken from pan and cook the second batch. If you overcrowd the pan, the chicken won’t sear and get a nice crust.
  4. Serve the chicken with the cauliflower fried rice and enjoy! Everything will last in the fridge for 5 days, only the chicken can be frozen for 2-3 months. To reheat, the preferred method is in a 350 F oven for 7-10 minutes, or if using a microwave, cover the container with a wet paper towel and make sure not to overheat, or the chicken will dry out.

Recipe Video

Recipe Notes

Macros per serving of cauliflower fried rice, recipe makes 5 servings:
146 calories
10.7 grams of net carbs
16.9 grams of total carbs
6.2 grams of fat
8.7 grams of protein
6.1 grams of fiber

Macros per chicken thigh, recipe makes 10:
140 calories
0 carbs
5 grams of fat
24 grams of protein
0 fiber

Nutrition Facts
Keto Cauliflower Fried Rice and Chicken
Amount Per Serving (1 meal)
Calories 286 Calories from Fat 101
% Daily Value*
Fat 11.2g17%
Carbohydrates 16.9g6%
Fiber 6.1g25%
Protein 32.7g65%
* Percent Daily Values are based on a 2000 calorie diet.