Riced Cauliflower and Chicken

This recipe is delicious, filling, and perfect for a guilt-free meal full of protein, low on carbs, and bursting with flavors to help you stay on your meal-plan track. Delicious, filling, AND keto friendly- oh my! Eating better should not be painful or deprivational. No matter what your goals, you should always enjoy delicious food. Achieve those goals with this sustainable and successful recipe.


1 pound of Chicken Breast (tenderized to cook evenly)

1/4 cup of Sesame dressing

2 tablespoons of olive oil (for marinating)

2 tablespoons of Dijon mustard

1 teaspoon of salt

1 teaspoon of black pepper

2 minced garlic cloves 

2 tablespoons of lemon juice

Avocado oil to cook the chicken

1 Large head of cauliflower

1/4 cup of nutritional yeast (optional)

1/2  teaspoon of salt

1 teaspoon of cayenne pepper (optional)

1 cup Vegetable broth

2 cloves of minced garlic

2 tablespoons of coconut oil (for sauté)

1 small chopped red bell pepper

1 small chopped yellow bell pepper

1 small chopped orange bell pepper

1/2 of a large red onion

2 green onions

handful of chopped cilantro (optional)

1 cup of sliced mushrooms of your choice ( I used baby bella mushrooms)

2 tablespoons of coconut oil to sauté the vegetables

2 eggs (optional; I cooked mines over easy)


Step 1: Place your chicken in a container.

Step 2: Add your sesame dressing, Dijon mustard, salt, black pepper, garlic, lemon juice and olive oil. Mix together.

Step 3: Poke your chicken with a fork to help absorb the flavor, then place in the fridge to marinate (1-5 hours).

Step 4: Get your cauliflower.

Step 5: Grate your cauliflower by hand with a grater or place it in the food processor with the grate attachment (you want 4 cups of riced cauliflower from the large head of cauliflower).

Step 6: Get a large pan, place it on the stove, and turn it on medium high heat; add two tablespoons of coconut oil.

Step 7:. Add the garlic and cook until fragrant.

Step 8: Quickly add 4 cups of riced cauliflower, nutritional yeast, cayenne, salt, and broth. Stir together in your pot.

Step 9: Cook the riced cauliflower for about 8-10 minutes covered.  Remove the lid and cook until all the liquid has evaporated.  Turn the stove off.

Step 10: Heat a separate large pan on medium high heat, add 2 tablespoons of coconut oil and sauté all of your chopped  vegetables (except the cilantro) until the red onions become translucent.

Step 11:. Add the sauteed vegetables, and the fresh chopped cilantro to the cooked riced cauliflower and mix.

Step 12: Remove your chicken from the fridge.

Step 13: Heat up a large pan on medium high heat.

Step 14: Add 1 to 2 tablespoon of avocado oil.

Step 15:. Once the pan is hot add your chicken.

Step 16: Cook the chicken until it is golden brown approximately 4 minutes per side.

Step 17: Remove the chicken, place on a cutting board and divide into 4 equal, 4 ounce pieces.

Step 18:. Separate your riced cauliflower into 4 equal servings.

Step 19:. Add the chicken to the cauliflower.

Step 20: Finish by topping your plate with eggs (optional).

Step 21:. Enjoy or save for later (great for meal prep).


Servings: Approximately 4 

One 4-ounce piece

Calories 245

Fat 13 grams

Carbohydrates 7 grams

Fiber 1 grams

Sugar 6 grams

Protein 25 Grams

Riced Cauliflower

Servings: Approximately 4

Calories 117

Fat 8 grams

Carbohydrates 7 grams

Fiber 3 grams

Sugar 1 grams

Protein 7 Grams