Keto Cauliflower Rice and Grilled Chicken

Decadent Keto Cauliflower Rice Paired and Grilled Chicken

Keto Cauliflower Rice and Grilled Chicken

Keto cauliflower rice and grilled chicken are a low-carbohydrate diet option that people use during the ketogenic diet.

It is a kitchen product made from cabbage, in which the cabbage is finely grated or ground in a mixer and made into rice-sized pieces. That is why it is called “rice”. It is low in calories and high in fiber, making it an ideal choice for the keto diet.

Grilled chicken is a delicious and nutritious protein source. In this, chicken pieces are marinated in various spices and curd. These marinated chicken pieces are then cooked on a grill or tawa. Grilling makes chicken tasty and crispy. It is rich in protein and various nutrients and is an excellent option for the keto diet.

Cauliflower Rice Ingredients:

  • 1 large cabbage, finely chopped
  • 2 tbsp oil
  • 1 small onion, finely chopped
  • 2-3 garlic cloves, finely chopped
  • 1 small piece of ginger, finely chopped
  • 1/2 tsp cumin
  • salt as per taste
  • 1/4 cup green leafy vegetables (coriander, mint), finely chopped

Grilled Chicken Ingredients:

  • 500 gram pieces of chicken
  • 1 cup curd
  • 1 tbsp garlic paste
  • 1 tablespoon ginger paste
  • 1 teaspoon red chili powder
  • 1 teaspoon coriander powder
  • 1 pinch cumin powder
  • Salt as per taste
  • 2 tbsp oil
  • 1 tablespoon lemon juice
  • Chopped coriander for garnish


  1. For the cauliflower rice:

  • Grate the cabbage finely or grind it little by little in a mixer so that pieces the size of the cabbage’s bottom are formed.
  • Heat oil in a pan and add cumin seeds to it. When cumin seeds start roasting, add onion, garlic and ginger and fry for 1 minute.
  • Add the cabbage pieces to the mixture and mix well. Add salt and cover with lid and cook for 5-7 minutes.
  • Finally add green leafy vegetables and mix.
  • Hot cauliflower rice is ready. Serve them with any spicy vegetable or dal.
  1. For the grilled chicken:

  • Mix the chicken pieces well with curd, garlic-ginger paste, red chilli powder, coriander powder, cumin powder and salt. Let it marinate for at least half an hour.
  • Heat a grill pan and add oil to it. Place the marinated chicken pieces on the grill and cook from both sides.
  • Sprinkle cooked chicken with lemon juice and garnish with chopped coriander.
  1. Serve

  • The grilled chicken over the cauliflower rice.

Nutrition (per serving, 1 chicken breast with 1 cup cauliflower rice):

Calories: 310

Total Fat: 15g

Saturated Fat: 2g

Cholesterol: 95mg

Sodium: 630mg

Total Carbs: 8g

Fiber: 3g

Net Carbs: 5g

Protein: 37g

Benefits of Keto Diet:

– Promotes fat loss while preserving muscle mass

– Reduces inflammation and improves metabolic health

– May help manage type 2 diabetes and other conditions

Benefits of Cauliflower:

-Cauliflower is rich in vitamin C, vitamin K, folate, and phytonutrients. It helps you fight diseases and keeps the body healthy.

-The anti-oxidant elements present in cauliflower protect the body from damage caused by free radicals and prevent cancer, heart diseases and weakening of the immune system.

-The fibers present in cauliflower keep the digestive system healthy and help in relieving constipation.

-Cauliflower is a low-calorie food and helps in eliminating hunger. This helps in the weight loss process.

Benefits of Chicken:

– High in protein, low in fat and carbs

– Provides essential amino acids for muscle repair and growth

– May support weight loss and satiety



Q: Can I use frozen cauliflower rice?

A: Yes, you can use frozen cauliflower rice. Just thaw it before sautéing.


Q: How long will the cauliflower rice keep?

A: The cooked rice will keep in the fridge for 3-4 days.


Q: Can I bake the chicken instead of grilling?

A: Absolutely, you can bake the chicken at 400°F for 20-25 minutes until cooked through.


Q: What other seasonings can I use on the chicken?

A: Try Italian seasoning, cajun seasoning, or lemon pepper for different flavor profiles.


Written by- Amisha Chauhan

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