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Keto BBQ Chicken Bowls Without the Sugar - Easy, Flavor-Packed Meal Prep

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5 pounds boneless, skinless chicken thighs or breasts (thighs stay juicier)
  • Avocado oil or olive oil: 2 tablespoons, divided
  • Salt and pepper: To season
  • Garlic powder and onion powder: 1 teaspoon each
  • Smoked paprika: 1 teaspoon (adds classic BBQ depth)
  • For the sugar-free BBQ sauce: 1/3 cup tomato paste (no sugar added)
  • 1/3 cup water (plus more to thin as needed)
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon coconut aminos or tamari (check carbs; coconut aminos are slightly sweeter)
  • 1 teaspoon Dijon mustard
  • 1 teaspoon Worcestershire sauce (optional; check label for sugar)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon liquid smoke (optional but great)
  • Pinch of ground cinnamon (optional, for warmth)
  • Salt and pepper to taste
  • 1–2 teaspoons powdered monk fruit or erythritol (optional, to balance acidity)
  • Veggie base: 1 medium head cauliflower, riced (about 4 cups) or 2 bags pre-riced cauliflower
  • 1 red bell pepper, diced
  • 1 small red onion, thinly sliced
  • 1 small zucchini, diced
  • 2 cups shredded green cabbage or coleslaw mix (no dressing)
  • Toppings: 1 avocado, sliced
  • Fresh cilantro or parsley
  • Green onions, sliced
  • Pickled jalapeños (sugar-free)
  • Lime wedges

Method
 

  1. Season the chicken. Pat chicken dry. Toss with 1 tablespoon oil, salt, pepper, garlic powder, onion powder, and smoked paprika. Let it sit while you prep the sauce.
  2. Mix the BBQ sauce. In a small bowl, whisk tomato paste, water, vinegar, coconut aminos, Dijon, Worcestershire (if using), smoked paprika, chili powder, garlic powder, liquid smoke, cinnamon, salt, and pepper. Taste. If it’s too tangy, whisk in monk fruit 1/2 teaspoon at a time. Thin with a splash of water until it’s spoonable.
  3. Cook the chicken. Heat a large skillet over medium-high. Add remaining oil. Sear chicken 4–6 minutes per side until cooked through and browned. Rest 5 minutes, then slice or shred.
  4. Sauce the chicken. Return chicken to the skillet over low heat. Pour in enough BBQ sauce to coat (about half). Toss until glossy and warmed. Reserve remaining sauce for drizzling.
  5. Cook the veggies. In another skillet, sauté onion and bell pepper with a pinch of salt in a little oil until crisp-tender, 4–5 minutes. Add zucchini for 2–3 minutes more. Remove and keep warm.
  6. Make the cauliflower rice. In the same pan, add a touch of oil, then the riced cauliflower and a pinch of salt. Cook 4–5 minutes, stirring, until just tender. Don’t overcook—it should stay a bit fluffy.
  7. Quick wilt the cabbage. Toss the shredded cabbage in the hot veggie pan for 1–2 minutes with a squeeze of lime and pinch of salt to soften slightly, or leave it raw for crunch.
  8. Assemble the bowls. Divide cauliflower rice among bowls. Add sautéed veggies and cabbage. Top with BBQ chicken. Drizzle with extra sauce. Add avocado, herbs, green onions, and pickled jalapeños. Finish with a squeeze of lime.
  9. Taste and adjust. Add salt, pepper, or an extra sprinkle of smoked paprika to make the flavors pop.