Low Carb Bowl with Chicken, Fresh Vegetables, and Cauliflower Rice

This Low Carb Bowl with Chicken, Fresh Vegetables, and Cauliflower Rice is a wholesome, colorful, and nutrient-rich meal perfect for those seeking a lighter, carb-conscious option. With a base of tender cauliflower rice, vibrant vegetables, and perfectly seasoned chicken breast, this dish offers a delicious way to nourish your body while keeping your carbohydrate intake in check.

Why You’ll Love This Recipe

This bowl is simple yet incredibly satisfying, combining fresh produce with lean protein and a creamy, tangy dressing. It’s a great option for meal prep, lunch, or dinner, offering variety in texture and taste without relying on heavy grains or added sugars. The customizable vegetable toppings and the option to adjust the sauce to your liking make it easy to tailor to your preferences. Plus, it’s gluten-free and keto-friendly, making it suitable for a range of dietary needs.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Main Bowl:

• 1 chicken breast

• 250 g cauliflower

• 100 g broccoli

• 30–50 g carrots

• 30–50 g cherry tomatoes

• Baby spinach (a small handful)

• Olive oil

• Salt, pepper, paprika powder

For the Sauce:

• Low-carb ketchup (to taste)

• 30 g sour cream

• Water (to adjust consistency)

• Salt and pepper (to taste)

Directions

1. Marinate the Chicken: Season the chicken breast with salt, pepper, and paprika powder. Drizzle with olive oil and set aside to marinate.

2. Prepare the Cauliflower Rice: Grate the cauliflower into rice-sized pieces. Place in a pot of salted water or broth and cook until al dente. For a softer texture, cook slightly longer. Drain and set aside.

3. Cook the Vegetables: Cut the broccoli into small florets and steam until tender. Peel and grate the carrots. Wash and halve the cherry tomatoes. Rinse the baby spinach and pat dry.

4. Cook the Chicken: In a pan with enough olive oil, cook the marinated chicken over medium heat with a lid on. Cook until golden and fully cooked through. Remove from the pan and slice into thin strips.

5. Assemble the Bowl: Spread the cooked cauliflower rice as the base of your bowl. Arrange the broccoli, grated carrots, and cherry tomatoes over two-thirds of the rice. Place baby spinach over the remaining third.

6. Top with Chicken: Place the sliced chicken breast on top of the spinach leaves.

7. Make the Sauce: In a small bowl, mix low-carb ketchup, sour cream, a splash of water, salt, and pepper. Adjust the consistency to your liking.

8. Finish the Dish: Drizzle the sauce over the chicken and vegetables. Serve immediately or store for later.

Servings and timing

Servings: 1
Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Variations

• Use different proteins: Swap chicken for turkey breast, grilled shrimp, or tofu for a vegetarian option.

• Add healthy fats: Include sliced avocado, a sprinkle of seeds, or crushed nuts for extra richness.

• Spice it up: Add chili flakes or a dash of hot sauce to the dressing for more heat.

• Try different sauces: Use a yogurt-based garlic sauce or a vinaigrette for a change in flavor.

• Add cheese: Crumbled feta or grated Parmesan adds a tangy, savory element.

Storage/Reheating

Store the assembled bowl (without the sauce) in an airtight container in the refrigerator for up to 3 days. Keep the sauce separate and drizzle just before serving. Reheat the chicken and cauliflower rice gently in the microwave or in a skillet. Vegetables can be enjoyed warm or cold depending on preference.

FAQs

Can I use frozen cauliflower rice?

Yes, frozen cauliflower rice works well. Cook it according to the package instructions before assembling your bowl.

Is this recipe suitable for keto?

Yes, this bowl is low in carbs and fits well into a keto diet when using keto-friendly ketchup and sour cream.

Can I meal prep this recipe?

Absolutely. Prepare and store the components separately for easy assembly throughout the week.

What if I don’t like sour cream?

You can replace sour cream with plain Greek yogurt or a dairy-free alternative such as coconut yogurt.

Do I need a food processor for the cauliflower?

While a food processor makes grating easier, you can use a standard box grater to rice the cauliflower manually.

Can I roast the vegetables instead of steaming?

Yes, roasting adds a deeper flavor and caramelization to the vegetables.

What type of chicken should I use?

Boneless, skinless chicken breast is recommended, but chicken thighs can be used for a juicier option.

Is this recipe gluten-free?

Yes, all ingredients are naturally gluten-free. Just be sure to check labels on condiments like ketchup.

Can I add legumes or grains?

While this would increase the carb count, adding a scoop of cooked lentils or quinoa can boost protein and fiber.

Can I freeze the bowl?

Freezing is not recommended due to the fresh vegetables and sauce. For longer storage, freeze only the cooked chicken and cauliflower rice separately.

Conclusion

This Low Carb Bowl with Chicken, Fresh Vegetables, and Cauliflower Rice is a vibrant, health-conscious meal that doesn’t compromise on flavor. It’s rich in nutrients, high in protein, and low in carbohydrates, making it a great option for lunch, dinner, or meal prep. With its flexibility and ease of preparation, this bowl is a delicious way to stay on track with your health goals while enjoying a satisfying and colorful plate.

Low Carb Bowl with Chicken, Fresh Vegetables, and Cauliflower Rice

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• Author: Emma Delaney
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 1–2 servings
• Category: Lunch, Dinner, Meal Prep
• Method: Stovetop, Steaming
• Cuisine: Low-Carb, Healthy
• Diet: Gluten Free

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Description

This Low Carb Chicken Bowl is packed with colorful veggies, tender chicken, and fluffy cauliflower rice for a nutrient-rich, satisfying meal. Topped with a light, creamy sauce, it’s the perfect healthy lunch or dinner that’s gluten-free and keto-friendly.

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Ingredients

For the Bowl:
▢ 1 chicken breast
▢ 250g cauliflower (for rice)
▢ 100g broccoli
▢ 30-50g carrots, grated
▢ 30-50g cherry tomatoes, halved
▢ Baby spinach, a handful
▢ Olive oil
▢ Salt, pepper, paprika powder

For the Sauce:
▢ Low-carb ketchup, to taste
▢ 30g sour cream
▢ Water, to thin the sauce
▢ Salt and pepper, to taste

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Instructions

• Marinate Chicken: Season chicken breast with salt, pepper, paprika, and a drizzle of olive oil.

• Prepare Cauliflower Rice: Grate cauliflower and cook in salted water or broth until al dente or desired softness.

• Cook Broccoli: Cut broccoli into small florets and steam until tender.

• Prep Veggies: Peel and grate carrots, halve cherry tomatoes, and wash and dry spinach.

• Cook Chicken: In a pan with olive oil, fry the marinated chicken over medium heat with a lid until fully cooked.

• Make Sauce: Mix low-carb ketchup, sour cream, water, salt, and pepper until smooth.

• Assemble Bowl:

  • Spread cauliflower rice on the bottom of the bowl.

  • Layer broccoli, carrots, and tomatoes over two-thirds of the rice.

  • Add spinach to the remaining third.

  • Slice cooked chicken and place on top of the spinach.

  • Drizzle with the sauce and enjoy!

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Notes

• Use rotisserie chicken to save time.

• Swap sour cream with Greek yogurt for a higher protein sauce.

• Optional toppings: sesame seeds, avocado, or herbs.