Chicken And Rice: A Keto-Friendly Combination?

Chicken and rice is a classic dish, but can it be made keto? The answer is yes! By substituting cauliflower rice for regular rice, you can enjoy a delicious and healthy low-carb version of this comfort food. This article will explore various keto-friendly chicken and rice recipes, including creamy casseroles, cheesy ranch chicken, and even a take on Chinese takeout. So, get ready to satisfy your cravings without compromising your keto diet!

Keto Cheesy Ranch Chicken and Rice

Ingredients:

• 2 tablespoons butter, melted
• 4 ounces cream cheese, softened
• 1 packet ranch dressing seasoning (or 3 tablespoons homemade ranch seasoning)
• 1/2 cup shredded Cheddar cheese
• 6 cups cauliflower rice
• 6 chicken leg quarters (legs and/or thighs)
• 1 teaspoon coarse kosher salt (or 1/2 teaspoon table salt)
• 1/4 teaspoon ground black pepper
• 1 tablespoon olive oil

Method:

Preheat the oven to 375 degrees.

Combine the butter, cream cheese, and 2 tablespoons of the ranch seasoning in a medium-sized bowl and microwave for 1 minute. Stir until well blended.

Add the cauliflower rice (or rice and water) and shredded cheese and stir well.

Transfer to a 9 x 13 baking or casserole dish and spread out evenly over the surface of the pan.

Rub the remaining seasoning over the chicken parts and place them on top of the rice.

Sprinkle with salt and pepper, then drizzle with olive oil.

Bake, uncovered, for 45 minutes, or until the chicken is cooked through and the skin is golden brown.

Tips:

If you don't want to use packaged ranch seasoning, you can make your own at home.

You can also use regular rice instead of cauliflower rice. Simply replace the cauliflower with 2 cups of rice, and add 3 3/4 cup of water to the mix as well. Bake as directed, or until the rice has absorbed all of the liquid and the chicken is cooked through.

Keto Chicken Fried Rice

Ingredients:

• 1 medium head of cauliflower (or 4 cups of riced cauliflower)
• 2 tbsp unsalted butter
• 1 lb boneless skinless chicken breast (cut into bite-sized pieces)
• 1/2 tsp black pepper
• 1 medium onion (finely diced)
• 2 cloves of garlic (minced)
• 1/4 cup carrots (optional, diced)
• 1/4 cup green peas (optional, fresh or frozen)
• 2 tbsp coconut aminos
• 1 tsp toasted sesame oil
• 3 medium green onions (chopped)

Optional extras:

• 2 eggs
• 1 tsp white vinegar
• 20g spring onion (white and green separated)
• 9g chopped garlic
• 50g white mushrooms (sliced)
• 50g green peppers (capsicum)
• Soy sauce

Method:

• Remove the cauliflower leaves and stems. Push the cauliflower florets into a running food processor with a grating attachment to make cauliflower rice. Alternatively, you can grate the head of cauliflower on a box grater.
• In a large saute pan over medium heat, heat one tablespoon of butter. Once hot, add the chicken pieces and season with salt and pepper. Saute until cooked through (around 5-6 minutes). Transfer the cooked chicken to a plate and set aside.
• Return the pan to medium-high heat and add the remaining butter. Add the onion, garlic, and carrots. Saute for 4-5 minutes, until the onions are translucent and the carrots have softened. Add the peas and saute for one more minute.
• If you are adding eggs, whisk them in a small bowl and push the veggies to the edge of the pan. Add the eggs to the centre and cook until barely scrambled.
• Add the cauliflower and chicken and saute for 5 more minutes, until the cauliflower is soft but not mushy.
• Remove from the heat and add in the coconut aminos, sesame oil, and chopped green onions. Season with more salt and pepper to taste.
• If you are adding the white vinegar, simply add it in step 6.
• If you are adding the spring onion, garlic, mushrooms, and green peppers, heat another tablespoon of oil in the wok after step 2 and fry these ingredients before adding the cauliflower and chicken in step 5.
• If you are adding soy sauce, simply add it in step 6.

Keto Chicken and Rice Casserole

Ingredients:

• 2 tablespoons butter, melted
• 4 ounces cream cheese, softened
• 1 packet ranch dressing seasoning (or 3 tablespoons homemade ranch seasoning)
• 1/2 cup shredded Cheddar cheese
• 6 cups cauliflower rice
• 6 chicken leg quarters (legs and/or thighs)
• 1 teaspoon coarse kosher salt (or 1/2 teaspoon table salt)
• 1/4 teaspoon ground black pepper
• 1 tablespoon olive oil

Method:

Preheat your oven to 350ºF (180°C). Lightly grease a 9x13-inch baking dish or casserole dish and set it aside.

In a medium-sized bowl, combine the melted butter, softened cream cheese, and 2 tablespoons of the ranch dressing seasoning. Microwave this mixture for about 1 minute, then stir until well blended.

Add the cauliflower rice and shredded Cheddar cheese to the bowl and stir well. Transfer this mixture to your prepared baking dish, spreading it out evenly.

Rub the remaining ranch seasoning over the chicken pieces and place them on top of the rice mixture. Sprinkle with salt and pepper, then drizzle with olive oil.

Bake, uncovered, for 45 minutes, or until the chicken is cooked through and the skin is golden brown.

Tips:

• You can use boneless, skinless chicken breasts or thighs if you prefer.
• If you want to add some extra vegetables, try sautéed mushrooms, spinach, celery, or green onions.
• For a spicier dish, add a dash of Cayenne pepper or some hot sauce.
• If you don't have a packet of ranch dressing seasoning, you can make your own by combining ingredients like dried parsley, dill, garlic powder, onion powder, and ground black pepper.
• This casserole can be frozen for up to 3 months and leftovers can be kept in the fridge for 3 days.

Low-carb chicken and cauliflower rice

Ingredients:

• 2 cups shredded rotisserie chicken
• 12 oz cauliflower rice (frozen or fresh)
• 4 strips of bacon (cooked and chopped)
• 1 teaspoon herb and garlic seasoning or Italian seasoning
• 1/2 cup cream cheese (room temperature)
• 1 cup shredded cheese (cheddar, mozzarella, or a mix)
• Salt and pepper to taste
• Olive or avocado oil spray

Optional:

• 1/2 cup heavy cream (single cream)
• Fresh parsley for garnish

Method:

Preheat your oven to 350°F (180°C). Grease a baking dish with olive or avocado oil spray.

In a large mixing bowl, combine the shredded chicken, cauliflower rice, bacon, herb seasoning, cream cheese, and half of the shredded cheese. Season with salt and pepper and mix well.

Transfer the mixture to the prepared baking dish and sprinkle the remaining shredded cheese on top.

Bake for 20-25 minutes, until golden and bubbly.

Remove from the oven and let it rest for 5-10 minutes before serving. Garnish with fresh parsley if desired.

Tips:

• If using fresh cauliflower rice, cover and microwave for 4 minutes until soft before adding to the mixture.
• You can use any part of the chicken without the bones.
• For a vegetarian option, simply leave out the chicken.
• This dish can be stored in the fridge for up to 3 days or frozen for up to 3 months.

Italian Keto Chicken and Rice

Ingredients:

• 3 tablespoons olive oil
• 1 garlic clove, minced
• 1 pound skinless, boneless chicken thighs
• 1/4 cup chicken broth
• 1 cup cherry tomatoes, sliced in half
• 9 oz hearts of palm rice, or cauliflower rice
• 3 tablespoons lemon juice
• 2 tablespoons fresh chopped basil
• Salt and pepper, to taste

Method:

• Cut up chicken thighs into bite-sized pieces. Set aside.
• In a large skillet preheated to medium heat, add olive oil and garlic. Sauté for up to 30 seconds or until garlic is fragrant.
• Add diced chicken to the skillet. Season chicken with salt and pepper. Continue cooking chicken until cooked through on all sides. Then remove chicken.
• Pour in chicken broth to deglaze the pan. Add sliced tomatoes. Sprinkle with salt and let cook until tomatoes have burst and released their juices.
• Add spinach, chicken, and rice or cauliflower to the skillet. Stir to combine and let cook for 3-4 minutes or until spinach is wilted and rice is heated.
• Remove from heat and stir in lemon juice and fresh basil.

Tips:

• This recipe can be made ahead of time and frozen.
• You can cut your chicken and vegetables ahead of time so they are ready to go when you want to make dinner.
• Substitute white wine or water for the chicken broth.
• If you don't have hearts of palm rice, you can use cauliflower rice or zucchini rice instead.

Nutritional Information:

• Calories: 430kcal
• Carbohydrates: 8g
• Protein: 32g
• Fat: 29g
• Saturated Fat: 15g
• Cholesterol: 148mg
• Sodium: 321mg
• Potassium: 618mg
• Fiber: 2g
• Sugar: 3g
• Vitamin A: 1115IU
• Vitamin C: 51.7mg
• Calcium: 221mg
• Iron: 2.1mg

Frequently asked questions