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Keto BBQ Chicken Cauliflower Bowls - A Cozy, Low-Carb Weeknight Favorite

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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 breasts or thighs
  • Keto BBQ sauce: 3/4 cup sugar-free BBQ sauce (look for 2–3g net carbs per serving)
  • Oil: 2 tablespoons avocado oil or olive oil
  • Spices for chicken: 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon chili powder, 1/2 teaspoon salt, 1/4 teaspoon black pepper
  • Cauliflower rice: 6 cups riced cauliflower (fresh or frozen)
  • Butter or ghee: 1 tablespoon (optional, for richness in cauliflower rice)
  • Vinegar: 1 tablespoon apple cider vinegar (for brightening the rice)
  • Slaw: 2 cups shredded cabbage or coleslaw mix
  • Slaw dressing: 2 tablespoons mayonnaise, 1 teaspoon apple cider vinegar, pinch of salt, pinch of erythritol or a few drops of liquid stevia (optional)
  • Toppings: 1 avocado (sliced or diced), 2 green onions (sliced), fresh cilantro (chopped), jalapeño slices (optional)
  • Finishing touches: Lime wedges and extra BBQ sauce for drizzling

Method
 

  1. Season the chicken. Pat chicken dry. In a small bowl, mix smoked paprika, garlic powder, onion powder, chili powder, salt, and pepper. Rub with 1 tablespoon oil and the spice blend until coated.
  2. Cook the chicken. Grill over medium-high heat 5–7 minutes per side, or pan-sear in a hot skillet with a little oil 5–6 minutes per side. Internal temp should reach 165°F (74°C).
  3. Glaze with BBQ sauce. Brush chicken with sugar-free BBQ sauce in the last 1–2 minutes of cooking on each side so it caramelizes slightly without burning.
  4. Rest and slice. Move chicken to a plate, tent loosely with foil, and rest 5 minutes. Slice or chop into bite-sized pieces.
  5. Make the cauliflower rice. Heat remaining 1 tablespoon oil in a large skillet over medium-high. Add cauliflower rice, a pinch of salt, and cook 5–7 minutes, stirring, until tender with a little bite. Stir in butter or ghee and apple cider vinegar. Taste and adjust salt.
  6. Mix a quick slaw. In a bowl, combine mayo, vinegar, salt, and sweetener if using. Toss with shredded cabbage until lightly coated. You want it crisp, not soupy.
  7. Assemble bowls. Divide cauliflower rice among bowls. Top with BBQ chicken, a scoop of slaw, avocado, green onions, and cilantro. Add jalapeños if you like heat. Finish with a squeeze of lime and a drizzle of extra BBQ sauce.
  8. Serve. Enjoy warm. These bowls pair well with sparkling water and a wedge of lime.