Cheesy Keto Cauliflower Chicken Bowl

The Cheesy Keto Cauliflower Chicken Bowl is a rich, creamy, and satisfying low-carb dinner built on a base of cauliflower rice instead of traditional grains. Tender bites of seasoned chicken are simmered in a cheesy garlic cream sauce with broccoli and spinach, then spooned over buttery cauliflower rice for a hearty, one-bowl meal that feels like comfort food while staying keto-friendly. Each serving delivers balanced protein, plenty of keto fats, and fiber-rich veggies, all with minimal net carbs.

Course Dinner, Lunch, Main Course, Meal Prep

Cuisine American, Keto, Low Carb

Keyword Cauliflower Rice, cheesy chicken, gluten free, keto chicken bowl, low carb dinner, one pan

Prep Time 15

Cook Time 25

Total Time 40

Servings servings

Calories 560kcal

Equipment

large skillet
Medium skillet or saucepan
Cutting board
Chef's knife
Wooden Spoon
measuring cups and spoons

Ingredients

For the cauliflower rice base

4 cups cauliflower rice, fresh or frozen
2 tablespoons unsalted butter
1/2 teaspoon fine sea salt or to taste
1/4 teaspoon black pepper

For the cheesy chicken and veggies

1 1/2 pounds boneless skinless chicken breasts cut into bite-size pieces
1 tablespoon olive oil
3/4 teaspoon fine sea salt divided, or to taste
1/2 teaspoon paprika smoked or sweet
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
2 tablespoons butter
3 cloves garlic minced
1 cup heavy cream
3/4 cup chicken broth low sodium
1 1/2 cups shredded sharp cheddar cheese packed, divided
1/2 cup grated Parmesan cheese
2 cups small broccoli florets fresh or thawed from frozen
2 cups fresh baby spinach lightly packed
1/4 teaspoon black pepper or to taste

Optional toppings

2 slices cooked bacon crumbled, optional
2 tablespoons grated Parmesan cheese for serving, optional
red pepper flakes or hot sauce to taste, optional

Instructions

Warm a large skillet over medium heat, add the butter for the cauliflower rice base, and let it melt.
Add the cauliflower rice, salt, and pepper to the skillet and cook, stirring often, until the cauliflower is tender and most of the moisture has evaporated, about 6 to 8 minutes, then turn off the heat and keep warm.
While the cauliflower cooks, pat the chicken pieces dry with paper towels and season them with about half of the salt along with the paprika, garlic powder, and onion powder, tossing to coat evenly.
In a separate large skillet or saucepan, heat the olive oil over medium high heat until shimmering, then add the seasoned chicken in an even layer and cook, stirring occasionally, until the pieces are golden on the outside and just cooked through, about 6 to 8 minutes.
Reduce the heat under the chicken pan to medium, add the butter and minced garlic, and cook, stirring constantly, just until the garlic is fragrant, about 30 seconds.
Pour in the heavy cream and chicken broth, stir to combine and scrape up any browned bits from the bottom of the pan, and bring the mixture to a gentle simmer.
Stir in the broccoli florets and simmer until the broccoli is crisp tender, about 4 to 5 minutes, adjusting the heat as needed to maintain a gentle bubble.
Sprinkle in the cheddar and Parmesan cheeses a handful at a time, stirring constantly until each addition is fully melted and the sauce is smooth and thickened, then season with the remaining salt and the black pepper to taste.
Add the baby spinach to the pan and stir until it just wilts into the hot cheesy sauce and the chicken and vegetables are well coated.
Taste the cheesy chicken mixture and adjust the seasoning with more salt or pepper if needed, thinning the sauce with a splash of broth if it is thicker than you like.
To serve, divide the warm cauliflower rice among four bowls, spoon the cheesy chicken, broccoli, and spinach mixture over the top, and finish with crumbled bacon, extra Parmesan, and red pepper flakes or hot sauce if using.

Notes

For the best texture in this bowl, avoid overcooking the cauliflower rice so it stays a bit firm and does not turn mushy under the sauce. If using frozen cauliflower rice or frozen broccoli, be sure to cook off extra moisture so the sauce stays thick and creamy instead of watery. You can substitute boneless skinless chicken thighs for the breasts if you prefer a richer, higher fat option, and you can swap the cheddar for another good melting cheese such as Monterey Jack, Gouda, or Gruyère. This recipe reheats very well for meal prep; store portions in airtight containers in the refrigerator for up to 4 days and rewarm gently in the microwave or on the stovetop with a splash of cream or broth to loosen the sauce.

Nutrition