Cauliflower Rice Chicken Bowl

Cauliflower rice is the most functional low-carb swap in this collection. It has the texture and volume of rice at a fraction of the carbohydrates — a 200g portion of cauli rice contains about 6g of carbs versus 45g for the same weight of cooked white rice. This bowl works well on a low-carb day or keto-adjacent phase.

Ingredients

• 2 chicken breasts (approx. 150g each)
• 1 large cauliflower, grated or blitzed into rice (or 400g ready-made)
• 1 red pepper, diced
• 1 tbsp olive oil
• 1 tsp garlic granules
• 1 tsp smoked paprika
• Salt and pepper
• Fresh coriander and lime to serve

Method

1. Preheat oven to 200°C. Toss the red pepper in half the olive oil, season, and roast for 15 minutes.
2. Meanwhile, rub the chicken with the remaining oil, garlic granules, paprika, salt, and pepper.
3. Cook the chicken in a non-stick pan over medium-high heat for 5–6 minutes each side until cooked through. Rest for 3 minutes.
4. For the cauliflower rice: heat a large dry pan over high heat. Add the grated cauliflower and cook for 4–5 minutes, stirring, until slightly golden and dry. Season.
5. Slice the chicken. Serve over cauliflower rice with roasted peppers, coriander, and a squeeze of lime.

Nutrition Notes

Cauliflower is high in vitamin C and glucosinolates — compounds associated with reduced inflammation and cancer protection. As a carbohydrate replacement, it contributes micronutrients that white rice lacks entirely.